Category: Workout of the Day

Gym closed today. Normal hours return tomorrow!

Gym closed today. Happy Holidays!

Workout of the day

AMRAP in 20 minutes
12 power cleans
25 push-ups

Workout notes

Before we close up for the next two days, enjoy this twenty minute workout with a bit of a festive rep scheme! The power clean weight doesn’t need to be light, but it should be manageable. Plan for something that allows you to do quick singles or small sets. Push-Ups can be scaled as you normally would either from your knees or with your hands on a box to up the difficulty level a bit. Whatever you choose make sure to keep your reps as strict as possible and tap your chest to the ground or box for every rep before pressing out. Have fun and we hope you have a safe and happy holiday!

Scaling

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the day

10 Rounds for time *
10 thrusters
10 front rack walking lunge steps
30 double unders

* 25 minute time cap

Workout notes

Don’t underestimate today’s workout! We’ve got ten rounds for time of a difficult triplet with thrusters, lunges and double unders. Each movement can be scaled as needed. Keep the thrusters and lunges light today. With one hundred reps of each you won’t want to be struggling to pick up the barbell at any point. Double unders can be tricky, if you’re not quite ready to knock out three hundred total reps in a workout you can drop the number down to ten, fifteen or twenty each round. If double unders aren’t happening at all you can switch to singles with a regular rope or a drag rope.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

EMOM for 10 minutes
1 slow pull squat snatch

Today’s lift is a complex one. Squat snatching requires a lot of skill, strength and mobility. We’re adding a slow pull to the start today to really dial in technique. This drill should address any issues you may be having with the first pull portion of this lift. Focus on a strong start position, gaze forward, chest up and back flat. The bar should move slowly until it passes your knees at which point it can return to normal speed. This drill can also be done with a power snatch if catching the bar in an overhead squat position is difficult or not happening for you.

Workout of the day

AMRAP in 10 Minutes
7 power snatch
4 burpees

Workout notes

Today’s workout is a short and simple one. Ten minutes on the clock with small sets of power snatches and burpees. The snatch weight should be on the lighter side today. Choose a weight that allows you to get the seven reps done in one or two sets throughout the workout. With only four burpees in ever round do your best to keep your pace fast!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

10×1 lunge kick to free standing handstand or walk around your square

Spend some time working on handstands today in your designated area at the gym. If you have room to walk, go for it! Otherwise you can practice freestanding in one place. If you are near a wall feel free to kick up against the wall each time too. Not feeling ready to get upside down? No worries! Try ten sets of 10-20 shoulder taps in a plank hold!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 kettlebell swings
max reps box jumps

Workout notes

Today’s workout will be scored by your total box jump reps. Scale by box height first before switching to step ups. Step ups are a great option for anyone who can’t jump for any reason. Before you get to the box jumps you’ll have a ten kettlebell swing buy in in every round. It’s ok for the swings to be hard if you want to choose a kettlebell that is on the heavier side today. As long as you don’t have to break them up in any of the earlier rounds you should be fine!

Scaling

standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 30/24″

Workout of the day

AMRAP in 20 minutes
10 alternating dumbbell snatch
10 alternating one arm squat clean thruster
500M row or 1K bike or 500m ski

Workout notes

You’ve got your choice of machine today so pick your favorite, your least favorite or whatever is left when you get to the gym! Before heading to your rower or bike we’ve got two different dumbbell movements to get through. Alternate hands every rep for both the snatches and squat clean thrusters. You will want to be fairly comfortable with the weight you choose today so make sure to give several reps of both movements a try before the workout starts.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

“Nancy”
5 rounds for time
400M Run
15 overhead squats

Workout notes

Today’s workout is a classic named CrossFit workout. If you’ve done this before today will be a fun retest! We’ll use our old 400M track today with a turn around. The overhead squats are meant to be light. If you are breaking these up into more than two sets from the start you have definitely gone too heavy. Overhead squats put a high demand on both mobility and strength, if you are not quite ready for this movement you can switch them out for a light front squat instead. Running can be switched out for running or rowing if needed.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill

EMOM for 10 minutes
1 squat snatch with pause in bottom of overhead squat

We’re upping the difficulty of an already technical lift. Adding a pause in the bottom of your catch position will force almost perfect accuracy. You may end up working with lighter weight here than you’re used to so use this opportunity to really focus on technique. If you are still working on the overhead squat you can practice catching the bar a little higher and then traveling into the squat in a slow and controlled manner.

Workout of the day

AMRAP in 10 minutes
10 box jumps
10 sit-ups

Workout notes

Today’s workout is quick and simple. Ten box jumps and ten sit-ups for ten minutes. With a workout like this the goal is to minimize transition times and to find a consistent pace that allows you to keep moving for the majority of the ten minutes. If you’re able to jump but the prescribed height is too high, choose a shorter box that you can jump to rather than switching to step ups to a taller box.

Scaling

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

Workout of the day

10 rounds of 30 seconds on 30 seconds off
plank hold
rest
burpees
rest

Workout notes

We’re dipping our toes back in the burpee pond, masks and all! Hopefully the planned rest will make it a little more manageable. The goal for this workout is to hold the plank for the full thirty seconds every round even though it won’t technically count towards your score. Your score for this workout will be your total burpee reps.

Scaling

none