Category: Workout of the Day

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

AMRAP in 15 Minutes

21 Push press 95/65 lb
15 Sumo deadlift high pull 95/65 lb
21 Front squats 95/65 lb

Workout notes

This workout is a time priority triplet with three weightlifting movements.  The benchmark load on the barbell is on the lighter side for all three movements.  That means we’re looking for a weight with which you can start each set with a very large number of reps.  For all three movements getting half of the reps completed in your first set should be a reasonable goal. From there you should be able to finish each movement in 1-2 sets.  You’ll use one barbell for this workout so test out all three movements and adjust your load based on the most difficult of the three.

Skill

1RM strict weighted pull-up

Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these three options.

WOD

5 Rounds of 3 minutes on 1 minute off

3 burpees
6 hang power clean 135/95 lb
9 sit-ups

Workout notes

Today’s workout is a triplet with five rounds of three minutes of work.  Treat each work period as a mini AMRAP starting with the burpees in every round as you would start the workout “The Chief”.  Score the workout by your total number of rounds completed plus any additional reps. Pay special attention to the barbell weight.  You’ll want to be able to hang on to your barbell for a set of six when you are fresh.   The rounds in this workout are meant to be short and fast so use a load light enough that you can move quickly with fast transitions.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  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 progress through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes

2-4-6-8-10-12 …
Kettlebell snatch 24/16 kg
Box Jumps 24/20″

WORKOUT NOTES

The kettlebell snatch is a difficult movement to master! Initiate the movement very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before pressing out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor between reps, each rep is initiated from the hang.  Break up the reps however you want but distribute the work evenly across both arms.  Most of us will want to use a kettlebell that is a little bit lighter than what you normally swing rather than attempting a heavier weight.  If you feel like you need a little more practice before snatching the kettlebell in a workout feel free to use a dumbbell.

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

5 Rounds with one minute on each station

Two arm dumbbell suitcase walking lunge steps 50/35 lb
Push-ups
Rest

Workout notes

Today’s workout is a five round interval workout with one minute of work at each of two stations and another minute of rest. In the first minute you’ll complete as many lunges as possible using a pair of dumbbells held at your side.  Use dumbbells where you can keep your torso upright and push up with your leading leg without folding forward at the hip.  If you are collapsing at the midline to finish your reps you have gone too heavy or may need to perform bodyweight lunges instead.  For the minute of push-ups use a standard that lets you  start each round with a large set and then recover momentarily so you can knock out a couple of smaller sets with your remaining time.  Push-ups will inevitably start to fall off so break up your sets early and often.

WOD

AMRAP in 20 minutes

5 Burpee box jumps 24/20″
10 Squats
15 Sit-ups

Workout notes

Today’s workout is a time priority triplet with three bodyweight movements.  Start each round with a set of five burpee box jumps before moving onto a small set of bodyweight squats and sit-ups.  Set sizes for this workout are fairly small so you’re most likely ending up with a high round count.  Do your best to work at a sustainable pace and practice making quick transitions to keep the intensity high.

WOD

AMRAP in 20

1-2-3-4-5 … *
Rounds of “DT”**

*400M Run after each grouping

** 1 Round of “DT” is
12 Deadlifts 155/105 lbs
9 Hang power cleans  155/105 lbs
6 Push  Jerks 155/105 lbs

Workout notes

Today’s workout is an ascending ladder using the rep scheme in the classic CrossFit hero workout “DT”.  You’ll start by working through one round of the workout which is 12 Deadlifts, 9 Hang Cleans and 6 Jerks before heading out on a 400M run.  When you get back make your way through two rounds before heading out on another run. You’ll add a round after every 400M run and your score will be the final grouping you complete plus any additional reps and running in an incomplete set.  There are three weightlifting movements in todays workout and the limiting factor will most likely be the jerk so pay special attention to that movement. A set of six jerks should be fairly easy for you while fresh.   You’ll want to execute every rep the same way even as you get tired.   Going unbroken isn’t required but you may want to add some strategic rest prior to each movement change so you can avoid extra cleans.

Skill

EMOM for 10 Minutes

1 Slow pull squat clean + squat clean

We’re working on some positional awareness in the squat clean today in this two rep barbell complex.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  After you complete your first rep reset the barbell on the floor and perform another rep, this time take the bar at full speed.  Ideally your mechanics are the same in both lifts.  You will have ten opportunities to work on this complex so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

AMRAP in 10 Minutes

10 Push-ups
3 Front squats 155/105 lb

Workout notes

Today’s workout is a short and classic couplet.  We’re pairing an upper body pressing movement with a squatting movement.   The benchmark load for the squat is moderately heavy.  This would be a great opportunity to test a heavier barbell weight than you normally might use in a workout because of the small set size.  If you do step up the load on the bar we still want you to be able to complete most if not all of the workout by completed unbroken sets of three.  If you do have to put the bar down because of the load then you have gone too heavy.     Push-ups are a movement that fatigues quickly so break them up early and often if needed.  Scale to a reasonably difficult standard and do your best to hold that for the entire workout.

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

5 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Rest
Air assault bike for calories
Rest

WORKOUT NOTES

We have an interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute at each station with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.    For the kettlebell swings use a weight with which you can work through most of the minute with a small number of larger sets rather than slugging away with a heavy kettlebell and getting a couple of reps at a time.  When it comes to the bike you can test a higher intensity but be careful not to attempt a full minute at max effort.  You would likely need more than a 1:1 work rest ratio to recover from that effort.  At the same time you do want a fairly high RPM rate to accumulate calories quicker.  Try starting out at with a strong effort and tapering off towards the end of the minute which will help start your recovery before the end of the minute.  We’ll score this workout by the total number of kettlbell swings and calories so you should have one big number at the end of the workout.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of 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

AMRAP in 15 Minutes

200M Run
10 Toe-to-bar
20 Overhead walking lunge steps with a plate 45/35 lb

Workout notes

This workout will be scored by the total number of rounds you complete in fifteen minutes.  We’ll start each round with a familiar 200M run. Once inside the gym you have a small set of toe-to-bar  and a large set of overhead walking lunges while holding a plate overhead.  The benchmark load for the lunges is on the lighter side but twenty consecutive reps will be a challenge.    If overhead mobility is an issue scale to a goblet style lunge by holding the plate at your chest or leave the weight out of the lunge completely.

Skill

EMOM for 10 Minutes

1 Power clean w/ pause above the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause above the knees which will help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After you pause at the knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

25 Wall ball shots 20/14 lb 10/9′
50 Double Unders

Workout notes

Today’s workout is a simple couplet with two classic movements.  The wall ball shot set size probably seems like it is on the smaller side but that medicine ball will start to feel pretty heavy after you get into the second round and beyond.  Break up each round as often as needed to keep your rest periods short.  If you are still working on double unders scale the total number of reps in each round to an attainable number and give yourself a sixty second time limit in each round.