Category: Workout of the Day

Skill
10×3
strict pull-ups
1 wall walk after every set of pull-ups

Workout of the Day
AMRAP in 7 minutes
1-2-3-4-5-6 …
power clean
thruster

standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.
overachiever: 155/105 lb

Skill
8 rounds of
20 seconds arch hold
10 second hollow hold

We’re starting the day with a short piece of skill work on the tabata clock with a twist. You’ll be working during the work periods but also during the ten seconds that is usually rest. During the twenty second work period you’ll be in an arch position. Lay on your stomach for this one and focus on squeezing your legs together and keeping your arms out straight in a narrow position similar to how you might hang from a pull-up bar. The hollow rock for the ten second periods can be a difficult skill to do correctly so spend some time going over this with your coach before you start . The main thing to focus on will be a hollow position that keeps your lower back in contact with the floor at all times. Keep your legs straight and arms up over your head as you rock. To scale this movement you can take out the rock, bring your hands down next to your sides or bring one or both knees in to make things a bit easier. Make sure to transition quickly between positions as the time will tick away quickly! If you are comfortable in both of these positions you can hold a PVC pipe in both the arch and the hollow to make things a bit more challenging.

Workout of the Day
5 rounds of 3 minutes on 1 minute off

6 dumbbell weighted step overs
6 box jump overs
6 alternating pistols

Today’s workout is all about the legs! There is a lot going on here so spend some time practicing each movement before the workout starts. The pistol or one legged squat will be the trickiest part of this workout. Your coach will give you some ideas for getting pistols done using your other leg to help or sitting back to a box or using a post for support. If you’re looking for something more simple you can try air squats or lunge steps as well. For the box step overs try holding your dumbbell in a few different ways to find what feels the most comfortable. Box jump overs are a little different from our regular box jumps so definitely give these a try as well before the workout starts. You’ll be working to complete as many rounds and reps as possible in each three minute work period with one minute rest between rounds. Your score at the end of the workout will be your total rounds completed plus all your extra reps.

standard: 24/20″, 35/20 lb, pistols to the box
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
For today’s workout you’ll need a dumbbell or kettlebell and something to step up to if possible. You’ll start with six weighted step ups or step overs depending what you are using for this. If you don’t have something to step onto you can switch this movement out for weighted lunges. The box jump over can be a jump over anything that you have at home. A packing box, small cooler or even a pillow would work. If you can’t find anything to jump over, broad jumps would work as well. Pistols or one legged squats can be quite tricky. You can use a chair or anything that you could sit on to help with these by standing on one foot, sitting back to your chair and then standing up without the help of your non working leg. if you want to skip the pistols today switch these out for unweighted air squats. Your score at the end of the workout will be your total rounds completed plus all your extra reps. See you on the leaderboard!

Skill
EMOM for 10 minutes
1 power clean + hang squat clean

You’ll have ten opportunities to complete a power clean plus a hang squat clean. You can choose to hang on to the bar or drop it between reps depending on what you are comfortable with. If you decide to drop the bar between reps make sure that your second rep starts with a deadlift to bring the bar up to the hang before starting the hang squat clean. If you haven’t tried it before this would be a great time to give hook grip a try! It will definitely give you the strongest pull when it comes to both lifts.

Workout of the Day
AMRAP in 10 minutes
10 drag rope double unders
7 sit-ups
4 push-ups

We’ve got a ten minute AMRAP today with what is sure to be a high round count triplet. The rep counts are small for each movement so do your best to move quickly between the jump rope, sit-ups and push-ups. Using a drag rope for double unders will definitely make things a bit trickier, if you don’t feel ready for this grab a speed rope instead and stick with regular double unders. If you’re not quite ready for double unders at all you can stick with the drag rope and complete ten singles with one double under attempt at the end of each set. With only four push-ups in each round today do your very best to keep things as strict as possible. If you’ve been working from your knees for awhile this would be a good time to give box push–ups a try. If strict push-ups are tough for you today would be a great time to stick with them even if it slows you down a little.

Workout of the Day
AMRAP in 20 minutes
10-20-30-40-50…
bike or row cals
5-10-15-20-25
burpee box jumps

Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee box jumps and then move to twenty and ten, then thirty and fifteen etc. continuing in that fashion until you hit the twenty minute mark. If you need to scale this workout you can choose to do burpee step ups, burpee box jumps with a shorter box or even just regular burpees to make things more manageable. Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round.

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

CFD at home:
You won’t need any weight for today’s workout. If you happen to have a bike or rower at home you can use either one in today’s workout! If you don’t have access to that the best alternative would be either double unders, weighted or unweighted step ups or a ring row or push-up. If you choose double unders you may want to bump the reps up a bit so that you don’t feel like you’re doing burpee box jumps the whole time. A rep scheme of 20-40-60-80 etc. would make more sense for double unders if you choose that movement. If you don’t have something to use for the box jump portion of the burpee box jumps you can do either burpee broad jumps, burpee step ups or just regular burpees in place! Your score at the end of the workout will be the total rounds you completed both movements of plus any extra reps in the next round. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some time during warm up testing out some weights that are a little heavier than what you might normally choose for a power clean weight in a workout. Focus on catching the bar in a partial squat with your hips back and chest upright. The goal for the 400 meter run should be to finish it somewhere between 1:30-2:30 so that you have some time to get to work on the barbell reps. The distance on the run can always be decreased if needed to 300 or even 200 meters to allow for this timing. If you can not run for any reason grab a bike rather than a rower today and complete 1000 meters in each round before starting your cleans.

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The workout is written with a heavy barbell in mind so if you have a dumbbell or kettlebell just be aware that you will be doing quite a few reps by the end of the workout! The run in the beginning of each round should take two to two and a half minutes. If you can’t run but have a rower or bike choose a distance that you can finish in this time domain. If you need a sub for the run altogether the best options would be 50 unweighted step ups, 30 weighted step ups, 100-150 double or single unders or 20-30 burpees. Again this work should take at least two minutes so that you don’t end up with too much time for the power cleans. Your score for the day will your total power clean reps. See you on the leaderboard!

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run then
max reps
power cleans

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.
overachiever: 225/155 lb

Workout of the day
with a clock set for 20 minutes

at 0:00
for time
75 thrusters
50 alternating dumbbell snatch

at 10:00
or time
50 alternating dumbbell snatch
75 thrusters

standard: 35/20 lb, 15/15 lb
rx: 50/35 lb, 45/35 lb
sport: 50/35 lb, 45/35 lb
overachiever: 50/35 lb, 45/35 lb

Today’s work is essentially a couplet of thrusters and alternating dumbbell snatches but you’ll two separate chippers starting at 0:00 and 10:00 minutes. In the first iteration you’ll knock out seventy-five thrusters before finishing up with fifty alternating snatches with a dumbbell. The goal is to complete that as fast as possible so you can recover before performing the inverse at the ten minute mark. Use an empty barbell or training bar for the thrusters and a dumbbell that you can complete alternating snatches in large sets.

Skill
2 rounds of Tabata alternating between
Arch Hold
Plank Hold

We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds in the arch position you’ll move to a plank hold either on your elbows or hands. Whatever version you prefer make sure to keep your body in a tight straight line rather than sending your hips up or down to make things easier.

Workout of the Day
7 rounds of 1 minute at each station
double unders
front rack walking lunge steps
sit-ups

You’ll be working for twenty one minutes to rack up as many reps as possible of three movements. Double unders can be tricky but if you can get any number of reps in across the seven minutes at this station it will be more beneficial than doing a bunch of singles. You’ll want to choose a weight for the lunge steps that allows you to do 1-2 good sized sets during the one minute work period. Your score for today will be total reps so do your best to keep track as you go!

standard: 75/55 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’re working with a dumbbell or kettlebell you can hold your weight in the goblet position. Bodyweight lunges are also totally fine if you want to keep things unweighted. Double unders can be scaled to single unders if needed but if you can get any number of double under reps across the seven minutes at this station it will be more beneficial. If you don’t have a jumprope you can choose between lateral hops or mountain climbers. Your score for today will be total reps so do your best to keep track as you go! See you on the leaderboard!

Skill
10×1 Lunge kick to handstand or Handstand Walk practice

These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to start getting upside down if you’re not ready to kick up on your own. If you’re not ready to get too far upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

OR

AMRAP in 20 minutes
5 strict handstand push-ups
10 alternating pistols
15 chest to bar pull-ups

You get two choices for today’s workout! These are both quite well known CrossFit workouts. The first choice is a little simpler and the second will prove more difficult with some higher skill movements. If you’ve never done either of these workouts the first option will be the best place to start. Pull-ups can be scaled if needed using a band, choosing jumping pull-ups or ring rows are also a great option. Keep your push-ups strict and work from either your toes, knees or with your hands on a box. If you are familiar with the movements you see in the second option and feel like this is an appropriate challenge you can definitely go for it! Both workouts are meant to be high round count workouts so do your best to transition quickly between movements.

CFD at home:
The main thing to consider today when adjusting to do either of these workouts at home will be the pull-ups. If you have a place for ring rows or pull-ups you can do the workout of your choice as written! If you don’t have a pull-up option available you can use your dumbbell or kettlebell and replace the pull-up reps with either a DB/KB swing or alternating hang cleans to mimic the pulling motion. A bent over row could work here too, but won’t quite match the cardio hit that we usually feel from kipping pull-ups. Have fun with whatever option you choose and we’ll see you on the leaderboard!

Skill
EMOM for 10 minutes
2 power snatches

We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps make sure you can get both snatches done within 20-30 seconds to make sure you have time to recover and/or add weight before the next minute.

Workout of the Day
for time
10-1
power snatches
lateral burpees

You’ll want your barbell to be nice and light for this workout. If you start with a weigh that is too heavy there is a good chance you’ll know it early on:) Plan to start the workout with ten or close to ten unbroken reps. You’ll be completing a total of 55 power snatches combined with the same number of burpees so choose your weight wisely! Spend some time going over touch and go snatch technique so that you can be sure to be moving your bar as efficiently as possible. This will pay off as you start to fatigue later in the workout. Jumping over your bar definitely adds some spice to the burpee so a good option for scaling here would be to perform your burpees in place without a big jump. If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement!

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb, bar facing burpees

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell! If you have a dumbbell or kettlebell you can alternate arms for each rep. With lateral burpees programmed it is up to you how you approach these today. If you want to spice things up you can add a lateral hop over your dumbbell or kettlebell to complete each burpee rep. If burpees are challenging enough on their own feel free to complete regular burpees in place instead! If the total volume looks daunting consider starting your workout with the round of 8 or 9 to cut off some reps of each movement. Today’s workout is for time, see you on the leaderboard!