Category: Workout of the Day

Workout of the Day
6 rounds with 90s at each station
burpee box jumps, burpee pull-ups or burpee muscle-ups
power snatch
rest

Part of today’s workout will allow you to choose your own burpee adventure:) We’ll be on a ninety second timer starting with the burpee variation of your choice. Burpee box jumps, burpee pull-ups or burpee muscle ups are all options for this workout. The second ninety seconds will be spent working through as many power snatch reps as possible followed by ninety seconds of rest. Choose a weight for your barbell that allows you to knock out guaranteed singles with minimal rest between reps during each work period. If classes are large the order of the workout can be switched so that pull-up spots or even boxes could be shared. Push hard during the three minutes of work in each round and do your best to recover during the ninety seconds of rest. Your score at the end of six rounds will be total reps.

standard: 95/65 lb
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.

Skill
10x45s
Power Clean + Split Jerk

We’ll be working on split jerk technique today on a forty five second timer. Start light and focus on a vertical dip and drive and a fast punch out as you drive your body down in the spilt position. The goal should be a solid and balanced overhead position for each split jerk before recovering with a small step back with your front foot and then a small step forward with your back foot.

Workout of the Day
8 rounds of 30 seconds at each station
kettlebell swings
barbell thrusters
rest

You’ll need an empty barbell today and a kettlebell. The thruster is meant to be very light today so if an empty barbell feels heavy at all make sure to grab a training bar and use that on it’s own or with five pounds on each side. You will want to choose a kettlebell that you are comfortable with here so that you can work for the majority of each thirty second work period. You will get a bit of rest after the thrusters in each round but try to transition quickly from the kettlebell to the barbell. Your score after eight rounds will be total reps.

standard: 24/16 kg, 35/25 lb.
rx: 28/20 kg, 45/35 lb.
sport: 32/24 kg, 45/35 lb.
overachiever: 32/24, 65/45 lb.

Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

For today’s skill work you’ll work for one minute and rest for one minute for five rounds. The goal will be to complete as many reps as possible during the working minutes of either strict or kipping pull-ups. You can jump up for as many sets as you want but try to get a little pulling volume in today.

Workout of the Day
AMRAP in 15 minutes
2k row or 5k bike or 2k ski
then
max rounds in remaining time of
50 double unders
25 sit-ups

We’re taking a break from the weights today for this all bodyweight workout. You can choose between a rower or bike today to start things off. Your distance will be different depending on what you choose but plan to be on your machine of choice for anywhere from 7-10 minutes. As soon as you are done hop off and get started through the double under and sit-up AMRAP. Scale the double unders as needed or grab a drag rope and go with singles if you’re not quite ready for double unders. Score today will be rounds plus reps.

standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders, 15 T2B

Skill
10x90s
6 lateral burpees then 1 squat clean

We’ll be on a ninety second clock today for this skill work. At the top of each ninety seconds you’ll start with five burpees before completing one squat clean. You can build up in weight or choose one weight and carry it across for all five sets. Either way this is a great time to work with a weight that is heavier than you might use in a normal workout. If needed you can always do the burpees in place without a lateral hop over your bar or decrease the number of burpees as well.

Workout of the Day
AMRAP in 8 minutes
2 squat clean
10 bodyweight lunge steps

Lighten your bar a bit after today’s skill work for this short workout. You’ll want to be able to complete the two squat cleans either as touch and go reps or quick singles. The lunges are just bodyweight without the barbell so do your best to catch your breath throughout the ten reps so you’re ready to get back on the barbell for the squat cleans. Your score today will be rounds plus extra reps.

standard: 115/85
rx: 155/105
sport: 185/125
overachiever: 205/145

Skill
EMOM for 10 minutes
1 power snatch + 1 hang power snatch
or
1 squat snatch + 1 hang squat snatch

We’ll be on an EMOM timer again today and you’ll have a choice between power snatching or squat snatching. Whatever you choose you’ll be completing two lifts within each minute, one lift from the floor and one from the hang. You can choose to hang on to the bar for both reps or drop it between but make sure you’re able to complete both reps in thirty seconds or less so you can be ready for the next round.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
deadlift
2-4-6-8-10…
box jump

We’ve got ten minutes on the clock for today’s couplet workout. The deadlift reps starts small but they will build up quick so choose a weight that you can string reps together with up to rounds 7 or 8. Chip away at a steady pace here and do your best to keep moving! Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 155/105 lb, step ups
rx: 185/135 lb, 24/20″
sport: 225/155 lb, 24/20″
overachiever: 225/155 lb, 30/24″

Skill
EMOM for 10 minutes
3 hang power cleans

We’ll be working on the minute today for ten minutes. This will be a good time to practice cycling hang power cleans at weights that are a bit more challenging without the pressure of doing them in a workout. Hook grip will come in really handy on this skill work so make sure to go over it with your coach and give it a try if this isn’t something you have already been doing with your lifts.

Workout of the Day
3 rounds of 4 minutes on one minute off
500m run
then max reps push-ups or strict HSPU

We’ll be on an interval timer today for this all bodyweight workout. Each round will start with a run all the way around the complex for a full five hundred meters before starting in on either strict push ups or strict handstand push ups. If you are opting for the handstand push up option make sure you are able to complete these reps without kipping and with a max of two ab mats. If you choose strict push-ups today, a workout like this is a perfect time to slow down and hold yourself to a high standard for every rep. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups or resting at the bottom of the rep you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! Your score today will be total push up or handstand push up reps.

Workout of the Day
tabata sit-ups
1 minute rest
tabata kettlebell swings
1 minute rest
tabata goblet lunges
1 minute rest
tabata toes to bar

You’ll need a kettlebell and an ab mat today to get through four separate tabatas. You’ll start with sit-ups before moving on to your kettlebell for swings and lunges and then finish things off with a tabata of toes to bar. If for any reason you don’t want to hang from the bars today you can grab a medicine ball for medicine ball sit-ups in place of toes to bar. Toes to bar can of course always be scaled to knees to chest or by swinging your toes to a lower height rather than worrying about getting them all the way to the bar. If you’re up for toes to bar today spend some time practicing the cadence to find an option that works for you. In a workout like this you’ll want to choose a weight for the weighted movements that allows you to work for the majority of each twenty second work period. You’ll have one minute between each full tabata so go hard on each one and do your best to recover during the break.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg

Workout of the Day
AMRAP in 20 minutes
6 squat cleans
12 devil press
200 meter run

You’ll need a pretty heavy barbell for today as well as a dumbbell and an ab mat. Spend some time working up to squat clean weight that feels challenging but doable for single reps. Today is a great day to bump things up a bit from a weight you normally use. You’ll be using the dumbbell for devil press reps so using a dumbbell you’re comfortable with will be a good choice today. Your score will be total rounds plus extra reps at the end of twenty minutes.

standard: 135/95 lb, 35/20 lb
rx: 185/125, 50/35 lb
sport: 185/125, 65/45 lb
overachiever: 205/145, 65/45 lb

Skill
Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. You can use this skill work as a little bit of a warm up for today’s workout or as a test to figure out what set sizes you want to do between the pull-ups and thrusters. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
Choice #1
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 pull-ups
36 double unders
18 thrusters 95/65 lb.
15 pull-ups
30 double unders
15 thrusters 95/65 lb.
OR
Choice #2
OPEN workout 22.3
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 chest to bar pull-ups
36 double unders
18 thrusters 115/75 lb.
15 bar muscle ups
30 double unders
15 thrusters 135/85 lb.

*12 minute time cap

We’ve got two very similar workouts to choose from today for the last CrossFit Open. The first option is more simple and will have you working with just one weight on the bar for the thrusters and chin over the bar pull-ups in every round. The second option will follow the same rep scheme but the weight on the bar will go up in each round of thrusters and the pull-up reps will ascend in difficulty as well from chin over bar pull-ups to bar muscle ups. The double unders rep sizes aren’t too large today but if you need to scale these you can drop the number to something that feels more manageable or do singles with some double under attempts sprinkled in. Regardless of what option you choose we will all be on a twelve minute time cap for this workout! Even if you aren’t able to finish, get as far as you can in twelve minutes! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. If you don’t have a place for pull-ups you can switch the pull-up reps out for push-ups. Alternating hang power cleans could also work as a sub for pull-ups if you’re not in the mood for push-ups today. Get as far as you can in twelve minutes or see if you can finish it all! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.

Skill
EMOM for 10 minutes
30s of a plank hold, handstand hold or strict HSPU reps

You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up reps as you can. If you are choosing the handstand push-up option make sure you can safely perform these reps with no more than two ab mats. If you need more assistance than that it would probably be a better use of your time to work on a quality handstand or plank position for each thirty seconds.

Workout of the Day
7 rounds with one minute on each station
calories on bike or rower
box jumps

Take your pick between a bike, rower or the ski erg for today’s workout. You’ll also need a box for box jumps. There is no rest between rounds so plan a little transition time between your box and whatever machine you choose so that you can spend as much time as possible working in each minute. Switch the box jumps to step ups if you need to scale this movement. Your score at then end of fourteen minutes will be total reps.

standard: step ups 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″