Category: Workout of the Day

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 10 Minutes

8 Deadlifts 155/105 lb
4 Push press 155/105 lb
2 Front rack walking lunge step 155/105 lb

Workout notes

Today’s workout is a short triplet of three barbell movements.  The benchmark load is fairly heavy for the push press and lunge but the set sizes are small.  You can use this opportunity to try a heavier load than you might normally use but be sure to test both the lunge and push press and adjust the weight on the bar according to which is most difficult.  You should be able to complete a set of each movement when fresh but there is no need to try to do an entire round “unbroken” and it might even slow you down across ten minutes.  Add some strategic rest as needed and if you do an extra power clean here or there you might find that your breaks are shorter which will allow to maintain a fairly steady intensity level.

Skill

Front Squat
5-5-5-5-5

Work up to a strong effort five rep front squat.  Start light and increase the weight for each set or hold a moderate weight across all five sets. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 Minutes

50 Double unders
200M Run

Workout notes

This workout is a simple bodyweight couplet with two of our most common movements.  The duration is fairly long and the rounds are short so you’ll want to pace yourself early in order to keep a steady intensity level for all fifteen minutes.  If you are still working on double unders, single unders are a good scaling option but you can also scale the total number of double unders.  Scale to a number of reps that you can complete in about a minute.

 

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Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

5 Rounds with one minute at each station

Two arm dumbbell burpee power clean 50/35 lb
Rest
Air assault bike for calories
Rest

Workout notes

Today’s workout is a five round interval workout with four minutes allotted for each round.  You will have a minute to rest and transition after working for a minute at both stations.  With a 1:1 work rest ratio you have the opportunity to test a little bit higher intensity than you might in a workout without prescribed rest.  Both of the movements in our workout today require a high level of strength so you will want to moderate your pace somewhat.   If you can, start at a sustainable effort and increase intensity in each round so you are able to complete the same amount of work for all five rounds.  The two arm burpee dumbbell power clean is most likely a new movement for you work through a few reps in warm up so you can move efficiently during the workout.   Each rep starts with the dumbbells on the floor while you are standing tall. Drop down into a burpee and then step or spring up into a good starting position before bringing the dumbbells to your shoulders.

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day

WOD

AMRAP in 12 Minutes

21 Air squats
12 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a  twelve minute couplet of a small set of bodyweight squats and kettlebell swings. Your score be the total number of rounds and reps you complete after twelve minutes are complete.  For the air squats, establish what your full range of motion is and maintain that movement standard for the entire workout.  Do your best to get your hip crease below parallel and finish each rep by standing tall with your knees and hips fully extended.  Twelve kettlebell swings is a relatively small set so this would be a great opportunity to test a heavier kettlebell if that is something you have been considering.  If you do choose a heavier load pick a weight that you can complete all twelve swings in at most 2-3 sets.

WOD

2 Rounds for time

1000M Run
25 Pull-ups
25 Box Jumps 24/20″

Workout notes

Today’s workout is a two round triplet with three bodyweight movements. You will start each round with a 1000M run and then move into the the gym to tackle large sets of pull-ups and box jumps.  For the pull-ups you will want to use a scaling option that allows you to work through each round in small sustainable sets.  Pace the box jumps by establishing a cadence that allows you to work through all twenty-five reps in a continuous sustained effort.  That might mean resting momentarily at the top of your rep or as you restart from the floor.

WOD

AMRAP in 25 Minutes

10-20-30-40-50 … *
Burpees

* 200M uneven farmer carry before every round

Workout notes

This workout will start with an uneven farmer carry down to the cage and back before starting into a small set of ten burpees. After you finish those ten burpees set out on another carry before you tackle another set of burpees.  We’ll increase the burpee number by ten reps every round.  The workout is heavily loaded  with farmer carries early on when the burpee rounds are quicker.  In the end your score will be the number of burpees in the last round you completed plus any additional reps in your final incomplete round. For example, if you finished round of forty and did another farmer carry and 49 burpees your score would be 40 +249.

Skill

Every 90 seconds for 8 rounds

20 Double unders then 1 squat clean

Today we have an alternate timing and a different challenge for our barbell work.  We’ll use a ninety second interval timer and you will have eight opportunities to work up to a strong effort squat clean.  Start each round with an easy set on the jump rope.  If you are proficient at the double unders complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If double unders are new to you complete twenty single unders but attempt at least one double under in every round. Give yourself a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

for time

21-15-9

power cleans 115/85 lb
front squats 115/85 lb

Workout notes

Yesterday’s workout was fairly long one with an emphasis on bodyweight skills.  This couplet differs in that both movements feature the barbell and should have a much shorter sprint type feel to it.  The benchmark load on the bar is intended to be light.  You should be able to tackle each round by starting with a few touch and go reps or by knocking out quick singles with very little rest between reps.  Remember to adequately test both barbell skills and scale the load based on which one is more difficult.

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

for time *

400M Run
100 Push-ups
400M Run
100 Sit-ups
400M Run
100 Kettlebell swings 32/24 kg
400M Run

* 30 minute time cap

Workout notes

This workout is going to fall into a fairly long time domain. We’re going to add a 30 minute cap but ideally most of us are finishing well below that.  We have a total of 100 reps each of push-ups, sit-ups and kettlebell swings as well as a mile of running.  The first way to scale this workout is going to be by adjusting the volume so you are able to keep a high level of intensity during each part.  The runs can be scaled to 300 or 200M runs and each of the movements in the gym can be reduced in volume as well to 75 or 50 reps.   If a 400M run takes you well over two minutes you should be looking at scaling the distance so you can maintain a quick pace.  The same goes for the the high rep sets done in the gym.   100 push-ups in a row can be difficult as most of us will hit a wall early on.  Break early and often so you can maintain a sustainable pace.  If you are in between weights on the kettlebell today is NOT the day to try a heavier weight.  Use a weight you know you can start the round by knocking out a large set and chipping away with moderate sets.  If you are new to CrossFit or thinking you might need a good scaling option consider the following.

300M Run
50 Push-ups
300M Run
50 Sit-ups
300M Run
50 Kettlebell swings
300M Run

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Power snatch 75/55 lb

Workout notes

Today’s workout is a five round interval workout with no rest between movements.  We are alternating between wall ball shots and power snatches and your score will be the total number of repetitions you complete after ten minutes.  The wall ball shot is largely a pressing movement and the power snatch would be considered a pulling movement but both full range of motion lifting exercises so don’t expect too much recovery as you switch back and forth.  Plan on tackling this by breaking up the minute into large sustainable sets with short rest rather than going all out early on and hitting failure.  You will also want to build in some time to rest and transition between stations.  For larger classes we’ll pair up with partners agreeing on a medicine ball and barbell weight.  Both loads should be light enough that you could start each round with a large set.  If you are stuck performing singles on either movement you have gone too heavy.

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval.

WOD

AMRAP in 20 Minutes

4 left arm dumbbell hang clean & jerk 50/35 lb
4 right arm dumbbell hang clean & jerk 50/35 lb
4 jumping alternating lunges
20 Double unders

Workout notes

Today’s workout is a long duration triplet with a lifting movement and two bodyweight movements.  Start each round with a set of four dumbbell hang clean and jerks on each arm. You will then set the dumbbell down before knocking out four jumping lunges and a small set of double unders.  The set sizes are small and rounds for this workout are meant to go fairly quickly with quick transitions.  Use a dumbbell weight that you can easily sustain unbroken sets of four deep into the workout.  The double unders will be tough coming off of the lunges so first scale by choosing a number that takes you about thirty seconds to complete or switch to single unders but make at least one attempt in every round.