Category: Workout of the Day

WOD

Using a running clock

Every 4 minutes on the minute for 7 rounds
complete the following for time

15 Pull-ups
15 Kettlebell swings 32/24 kg
200M Run

Scale each movement appropriately to give yourself about two minutes rest in each round

Workout notes

Today’s workout is a seven round interval workout with a potential for a high volume of pull-ups and kettlebell swings.  Ideally you scale all three movements so you can treat each round as a short sprint with around  a 1:1 work rest ratio.  For the pull-ups that might mean scaling the total number of reps in each round or using a band.  Ring rows are also an option.  If you do attempt fifteen pull-ups in each round you are looking at over 100 total reps so keep that in mind.  If that total number is well outside of your capability scale the volume to 10 reps per round or less if needed.  For the kettlebell use a weight that you can complete 15 reps in at most two sets.  From there you’ll set out on a run to the cage and back.  Ideally you finish the run in less than a minute to keep the intensity high.  That distance can be scaled as well of course.

Skill

10×1 Wall walk with shoulder taps.

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly gets close to the wall.  Engage a strict hollow body and practice tapping your shoulder(s) alternating every rep.  Most of us will want to cap the movement at about ten reps or under.  Focus on shifting your weight to the loaded shoulder and tapping either shoulder.    Practice keeping a rigid holloe body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.  If you are proficient at the movement you can practice shoulder taps out in free space or make a handstand walk attempt if you are ready.

WOD

CrossFit Open 17.1

for time*

10-20-30-40-50

Alternating dumbbell snatch 50/35 lb

15 Burpee box jump overs after every round of snatches 24/20″

* 20 Minute time cap

Workout notes

Today’s workout is a throwback to the 2017 CrossFit open.  For this workout you’ll need only a dumbbell and a plyobox.  The workout is technically for time but has a twenty minute time cap.  Finishing the workout under the time cap is a monumental task so keep in mind that a lot of us will hit the time cap.  If you do hit the time cap your score will be the total number of snatches in your last completed round plus any additional reps in an incomplete round.  For example if you finished the round of 40 and then an additional 50 snatches your score would be 40+50.   The total volume is high but you do have that time cap there to bail you out.  If you are new to CrossFit or this level of volume of reps you can always cap yourself by chopping off that last round of snatches. Remember that both movements can also be scaled.  The snatches can be scaled by load and you can perform burpee box step overs if the high volume of jumps is questionable.

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

3 Rounds for time

50 Sit-ups
15 Hang power clean 155/105 lb

Workout notes

Today’s workout is a three round couplet with a high rep bodyweight movement and a moderately heavy load on the barbell.   The benchmark load on the hang power clean is a little bit on the heavy side.  If you do decide to bump up the weight on your barbell test the weight and be sure you can get through the round of fifteen in a least 2-3 sets.  The sit-up volume is on the higher side.  If you are new to CrossFit or that level of volume scale the total number if needed.

Skill

Tabata double unders 

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

AMRAP in 20 Minutes *

2 Push-ups
1 Jumping pull-up

*  10 Air Squats EMOM

Workout notes

Today’s workout is a little bit like the classic CrossFit workout “Cindy”. The workout is entirely bodyweight and in a longer time domain. We’ll use the minute timer to add a buy in for the push-ups and pull-ups. Perform 10 squats every minute prior to working on the AMRAP.  For the jumping pull-ups use a bar that is outside of your reach, we want you to pass through some portion of a strict pull-up if possible.  Score your rounds by counting the number of pull-ups you complete. Every time you complete a pull-up you’ll mark one round.

SKILL

5 rounds of

30 seconds of power snatch
90 seconds rest
30 seconds of lateral burpees over the bar
90 seconds rest

Today’s skill work focuses on intensity training. You’ll have 30 seconds to complete a large set of unbroken TnG snatches. For advanced athletes getting 15 reps with 95/65 lb or  75/55 lb will be a big challenge.  For all athletes we’re looking for a large set at a very light weight.  Use your barbell to practice quick repetitions jumping over the barbell after springing up from the floor.  For this movement practice quick and explosive reps with additional rest rather than moving slowly for the full 30 seconds.

WOD

AMRAP in 7  Minutes *
Alternating dumbbell clean & jerk 50/35 lb

* 6 Jumping alternating lunges every EMOM

Workout notes

Your score for today’s workout will be the total number  dumbbell clean & jerks completed in seven minutes.  You will have a “buy in” of six alternating jumping lunges every minute starting at 0:00. Do your best to move quickly through the lunges and scale the number of reps if needed so you leave at least forty-five seconds to work on clean & jerks.

Skill

EMOM for 10 Minutes

Squat clean + hang squat clean

Today’s skill work is a two position clean starting with a clean from the floor passing through a full squat, followed by a hang squat clean.  Focus on keeping your back angle upright while pulling the bar from the floor and aggressively opening the hips to drive the bar up to the shoulders as you receive it in a squat.  Reset your grip and stance before starting the hang clean if needed.  If you are working up to a heavy load you can always drop the bar and deadlift it to the hang to start the second rep of the complex.

WOD

AMRAP in 15 Minutes
200M Run
15 Front Squats 135/95 lb

Workout notes

Today’s workout features a short run and moderate sized set of front squats.  High rep front squats can be fairly challenging so scale the load to a weight you can complete each round in at least two to three sets.  Focus on establishing a good rack position with the bar resting on your torso and your elbows up.  Initiate the squat by sending your hips back and fight to keep your elbows and chest up as you pass below parallel.  The run will take up a lot of your time in this workout. Use it as recovery but do your best to push the pace and get back into the gym as quickly as possible to get started on you next set of squats.

WOD

AMRAP in 20 Minutes

20 Sumo Deadlift High Pull 95/65 lb
30 Push-ups
40 Sit-ups

WORKOUT NOTES

Today’s workout is a time priority triplet with two bodyweight movements and a difficult foundational movement from CrossFit.  Do your best to generate vertical hip drive during the high pulls. A high level of efficiency in the sumo deadlift high pull will save you some time during the push-ups.  The workout is long and the volume will accumulate so pace yourself during those early rounds!

WOD

AMRAP in 20 Minutes

50 Wall ball shots 20/14 lb 10/9 ‘
400M Run
30 Burpees

Workout notes

This workout is a long duration triplet with two moderate sized sets of CrossFit conditioning movements in each round.  All three movements will get you breathing fairly hard so the best advice for this workout would be to moderate your tempo so that you can keep a steady intensity level for all twenty minutes.  You will have a couple minutes at each station so break up the wall ball shots and pace the burpees so you can push the pace on the run rather than using it as all out recovery.

Skill

EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

1 round of Tabata at each of the following stations

Toe-to-bar
Box Jump 24/20″
Two arm dumbbell power clean 50/35 lb

1 Minutes rest between stations

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  You’ll work for a full eight rounds on each movement with a minute rest to transition and recover between stations.  For the toe-to-bar you’ll want to use a standard with which you could perform one or two sets during your twenty second work period.  If you feel your hands tearing or you are failing the toe-to-bar in any way switch to some form of sit-up.   Pace your box jumps by resting momentarily on top of the box and trying to hold a set cadence for all eight rounds knocking out reps throughout the entire work period. For the two arm dumbbell power cleans the rep starts when at least one end of each dumbbell is touching the ground and finishes when the dumbbells touch the shoulders.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

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

3 Rounds of 3 Minutes on 1 Minute off

6 Hang squat clean 115/85 lb
3 Power snatch 115/85 lb

Workout notes

Today’s workout is a three round interval workout with two barbell movements.  We’ll score this workout like you would score the workout “The Chief” by counting the total number of rounds completed and any additional reps across all three rounds. Essentially you’ll treat each interval as a mini 3 minute AMRAP starting with the hang squat cleans at 3,2,1 go.  You will need one barbell loaded to an appropriate weight for both movements.  Most of us will want to scale the barbell load based on the snatch which is likely the tougher movement of the two.  Your weight should be lighter than the weight you used or worked up to in the skill work so you should have a good idea what is an appropriate weight.  A weight you can perform as Touch and Go would be a good place to start.  For the hang cleans you will also want a weight you can move in consecutive reps rather than performing single repetitions.