Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
50 sit-ups
35 hang power cleans
20 strict press

You’ll need a light barbell for today’s twenty minute AMRAP. The hang power cleans should be easy for large sets if you choose your weight wisely. Try out multiple reps of the strict press with your barbell before the workout starts to make sure you don’t get caught up with a weight that is too heavy for you. You’ll want to be able to press the bar overhead using only your arms while keeping your torso straight and not arching your back. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 45/35 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can do alternating hang cleans and then break up the strict press however you would like between both arms. Do your best to keep things as even as possible here. If your weight is too heavy to press overhead you can switch the strict press reps out for strict push-ups. Your score at the end of twenty minutes will be total rounds plus extra reps. See you on the leaderboard!

Skill
tabata plank hold
tabata hollow hold
tabata plank hold

If you came to the gym on Tuesday, the timing of this skill work will look familiar. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of plank holds, then 8 rounds of hollow hold and then return to a plank hold for another 8 rounds. There are a lot of ways to scale the hollow position, choose an option for the hollow that allows you to hold a quality position for as much as each twenty seconds as possible.

Workout of the Day
OPEN workout 22.2
for time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
deadlift
bar facing burpee

*10 minute time cap

Today’s workout has a pretty tight time cap. If you want to do the workout as prescribed, but you think you can’t make the time cap that is totally fine today. You will just make your way through as many reps as possible in 10 minutes. Scale the barbell weight if the prescribed weight is out of your wheelhouse. Our focus at the gym will always be safety first so make a choice for yourself here that allows you to move well and move safely through the deadlift reps even when you are under fatigue. To perform the bar facing burpees “as prescribed” you will need to be facing the bar while your chest is on the ground and you must clearly jump over the bar with both feet off the ground as you pass over the barbell. To scale this movement you can perform burpees in place or step over the bar after every rep. Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.

standard: 135/95 lb., step over bar
rx: 225/155 lb.
sport: 225/155 lb.
overachiever: 225/155 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will want to do a sumo style stance for these deadlifts. You will most likely be using a lighter weight than if you had a barbell so rather than adding any extra reps for the lighter weight you can leave the reps as they are and the challenge will be to get further through the workout or even try to finish it! Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.

Skill
12x30s
1 power snatch

We’ll be on a thirty second clock today working up to a challenging power snatch for the day. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 power snatch
6 box jumps
9 air squats

You’ll need a light barbell again today for this interval style workout. Drop some weight off of your bar after the skill work to a weight that allows you to complete each set of three power snatches unbroken. The goal in a workout like this will be to move fast and not get caught up slowing down with a barbell that is too heavy. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the snatch reps. You can bump the 3 snatch reps up to 4 to keep things even between your arms if you want to but totally ok to keep it at 3 too and just alternate which arm you start snatching with in each round. The box jumps can be switched out for broad jumps, step ups or even lateral hops over your dumbbell or kettlebell depending on what equipment you have. Your score at the end of five rounds of three minutes on and one minute off will be total rounds plus extra reps. See you on the leaderboard!

Skill
12x30s
1 thruster

We’ll be on a thirty second clock today working up to a challenging thruster for the day. It’s up to you if you want to start with a squat clean before going straight into the thruster or starting with a power clean before setting up for your thruster rep. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 15 minutes
200m run
15 thrusters
10 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute workout. Choose a weight that you feel confident with for sets of 5-10 thrusters and front rack lunges. Both movements can be equally tricky but if one of the two is more difficult for you make sure to choose your weight based on the tougher movement. Your score today will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell at home. If you don’t have a place to run you can switch out the run with either 10 burpees or 50 double or single unders. Your score today will be total rounds plus extra reps. See you on the leaderboard!

Skill
tabata strict pull-ups
tabata L-seat or L-hang
tabata strict pull-ups

We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging from the bar and then return to strict pull-ups for another 8 rounds. Work in sets or singles on the pull-ups. You can use a band if needed or choose ring rows instead. The goal here will be to complete as many reps as possible during each work period over the 16 total rounds. Choose an option for the L-sit that allows you to hold a quality position for as much as each twenty seconds as possible. The hang option will likely be more demanding on the grip coming after the pull-ups.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
30 double unders
then
max reps push-ups

*spend no more that 30 seconds on double unders

Today’s workout is an all bodyweight shoulder burner. With only one minute to work in each interval you will want to make sure to go in with a good plan for the double unders. Spend some time before the workout starts testing out the timing of the reps to decide if you should scale this set size down or not. You should spend no more than thirty seconds with the jump rope. After your set of double unders move on to push-ups and complete as many reps as possible in the remainder of the minute.

Skill
15×45 seconds
1 power clean + 1 squat clean

You’ll have fifteen attempts at a power clean plus a squat clean today completing one set every forty five seconds. You can choose to link the reps together or drop the bar between reps depending on what you prefer. If you do drop the bar between make sure you complete both lifts in under thirty seconds so that you have some time to catch your breath or add weight before the next round.

Workout of the Day
AMRAP in 8 minutes
6 burpees
4 power cleans

Today’s workout is on the shorter side which means we’re moving fast! Make sure to choose a weight for your barbell that allows to keep moving quickly either with quick singles or touch and go reps. Your score at the end of eight minutes will be total rounds plus extra reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/125 lb
overachiever: 205/145 lb

Workout of the Day
AMRAP in 20 minutes
500 meter run
35 medicine ball sit-ups
200 meter medicine ball carry

You’ll need a medicine ball and an ab mat for today’s workout. You’ll start each round with a run all the way around the building for 500 meters. When you get back grab your medicine ball for a set of sit-ups and then hang on to your ball for a short run carrying your ball with you to complete the round. You can hold your ball however you’d like when you are running so give a few options a try before the workout starts to find your favorite way to hold it. Your score today will be total rounds plus extra reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Workout of the Day
3 rounds of 7 minutes on 2 minutes off
40 double unders
7 deadlifts
10 goblet lunge

We’re gonna move some heavier weight around today! You’ll need a barbell, a dumbbell and a jump rope for this interval style workout. Choose a weight for the deadlift and lunge that allows you to start out with unbroken sets. Breaking it up later on in the workout is totally fine but you won’t want anything to be too heavy from the start. Double unders can always be scaled by volume if needed to something that feels more manageable and repeatable when you are fatigued. If you’re not sure about a good number for you here feel free to complete 40 singles with a double under attempt every ten reps. Your score today will be total rounds plus extra reps.

standard: 155/105 lb, 20/35 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb, drag rope
overachiever: 225/155 lb, 75/55 lb, drag rope

Skill
Handstands:)
handstand holds, handstand walk or wall walk practice

Spend about ten minutes working on the handstand skill of your choice. If you are interested in completing the CrossFit Open workout in class as prescribed you can use this time to practice wall walks to the written standard of the workout. You’ll also need to set up tape lines. One that is 10″ from the outside edge of the tape to the wall and one that is 55″ from the inside edge of the tape to the wall for women and 60″ from the inside edge of the tape to the wall for men. You can also choose to practice handstands or handstand walking during this time. Let your coach know if there is something specific you are working on!

Workout of the Day
Choice #1
OPEN Workout 22.1
AMRAP in 15 minutes
3 wall walks
12 alternating dumbbell snatches
15 box jump overs w/step down
OR
Choice #2
AMRAP in 15 minutes
30 shoulder taps in a plank hold
12 alternating dumbbell snatches
15 box step overs w/medicine ball

You have two options today for a fifteen minute AMRAP. Every Friday for the next three weeks the class workout will feature the CrossFit Open workout and depending on what the workout is there will be other options or suggested options for those that want to switch things up. If you’re wanting to approach these Friday workouts seriously make sure to pay attention to movement standards before the workout starts. If you are feeling box jumped out after Wednesday’s workout or the wall walk option looks daunting feel free to choose workout #2 for today! You’ll have some time before the workout to give wall walks a try or just practice your handstands depending on what you want to work on. Regardless of what option you choose your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 50/35lb, 24/20″
overachiever: 50/35 lb, 24/20″

Skill
10×3
strict pull-ups or weighted strict pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups. You can do these unweighted, weighted or with a band. Three reps on the pull-ups is the suggested number but feel free to do two or even one every round if three is too many. You can also bump things up to something like five reps every round if you feel like that is something you could repeat ten times.

Workout of the Day
AMRAP in 15 minutes
5 dumbbell right arm push press
5 dumbbell left arm push press
10 calories on bike or rower
15 medicine ball cleans

You’ll need one dumbbell, a medicine ball and either a bike or rower for today’s fifteen minute AMRAP. Choose a dumbbell that allows you to complete both sets of five unbroken for the push press. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Do your best to pick a pace and stick to it on your rower or bike so that you don’t lose time there. Your score at the end of the workout will be total rounds plus extra reps.

standard: 35/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 65/45 lb, 30/20 lb