Category: Workout of the Day

Skill

EMOM for 10 Minutes
2 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique. Plan to end at a weight that is equal or heavier than the weight you plan to use in the workout.

WOD

5 Rounds for time

20 Alternating dumbbell snatch 50/35 lb
10 Left arm dumbbell thrusters 50/35 lb
10 Right arm dumbbell thrusters 50/35 lb

Workout notes

Today’s workout is a five round couplet with two dumbbell movements.  Each round starts with a large set of alternating snatches and finishes with a set of ten one arm dumbbell thrusters.  You aren’t required to complete the thrusters as an unbroken set but it would be a good idea to use a weight light enough that ten were possible.  Ideally you are getting through each set of ten thrusters in two sets at most.

Skill

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of strict pull-ups then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of strict pull-ups.

WOD

7 Rounds of

30 seconds of two arm dumbbell burpee deadlift 50/35 lb
30 seconds rest
30 seconds air assault bike for calories
30 seconds rest

Workout notes

Today’s workout clocks in at just under fourteen minutes and your score will be the total number of repetitions you complete in seven rounds at each of two stations.  The two arm burpee dumbbell deadlift starts by performing a burpee with your hands on the dumbbells as you drop your chest to the floor between both dumbbells. As you stand up you’ll deadlift the dumbbells to the hang position to complete the rep.  Continue by lowering the dumbbells back down and starting your next burpee.  Drive your feet as close to the dumbbells as you can when you come out of the burpee so you are in a solid starting position for your deadlift.  At the other station you will have thirty seconds to accumulate reps on the bike.  Pay close attention to your rpm’s and try to establish a sustainable pace.  The rest is short and a high intensity bout of air assault can be devastating so keep that flywheel spinning but hold back a bit in the early rounds. For larger classes we’ll get into groups of four and share the bike and dumbbells.  If that is the case transition out of the stations quickly so your partners can jump on during their intervals.

WOD

3 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Kettlebell swings 24/16 kg
Box Jumps 24/20″
Two arm dumbbell push press 35/20 lb
Row for calories

Workout notes

This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad” and in fact it has an almost identical setup to the classic CrossFit benchmark.  Count your total number of repetitions completed in all 3 rounds to come up with one total score.   This format has an interesting combination of movements with light benchmark loads.  Ideally choose scaling options that allow you to maintain a fairly high intensity level for the entire duration of the workout.  For the kettlebell swings and push press, you should be able to hold very large sets with your chosen weights working through most of the minute.

WOD

AMRAP in 20 Minutes

100M Uneven farmer carry
10 Squat clean thrusters 135/95 lb

Workout notes

Today’s workout is a long duration couplet with two weighted movements.  Use two objects for your farmer carry of uneven weights.  The load should be challenging but not impossible.  Ideally you can travel to the northern wall in the back parking lot without resting in the early rounds.  Later rounds will be tougher as your grip fatigues but ideally you are breaking up the carry only twice per 100M.  Remember to switch arms at the turn around point so that you are alternating which arm carries the heavier object.  The benchmark squat clean thruster load is on the heavier side so you will most likely want to tackle each set of ten as singles adding short rest between reps.

Skill

Tabata Arch Hold
Tabata Hollow Hold
Tabata Handstand hold

One minute rest between Tabatas

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  three rounds of Tabata plus a minute rest after the Arch and Hollow so our skill work will be 14 minutes long.     In the past we have alternated between the arch and hollow but today you’ll complete a full set of Tabata before switching movements.    Focus on maintaining a rigid core while you flex or extend your torso rather than just folding at the hips or raising your legs up. When it comes to the handstands kicking up for eight consecutive twenty second holds will be fairly difficult so plan on coming down a little early in each round if needed.

WOD

AMRAP in 10 minutes

10 Weighted step-ups 50/35 lb 24/20″
5 Strict pull-ups

Workout notes

Today’s workout is a short time priority couplet biased towards strength.  Weighted step-ups and strict pull-ups are going to be tough to perform at speed so expect this workout to feel a little different than lighter metcon where you can move through all of the reps quickly.  For the step ups grab a dumbbell and hold it anyway you like and re adjust as needed.  You can hold it on your shoulders or in a back rack so long as you have it under control. If you are still working on strict pull-ups scale by using a band or by performing ring rows if needed.  The pull-ups will fall off fast so break up the sets early and often if needed but keep the movement standard the same for all ten minutes.

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

5 Rounds with one minute on each station

Alternating kettlebell clean & jerk 32/24 kg
Sandbag cleans 100/70 lb
Rest

Workout notes

Today’s workout is a five round interval workout with two stations and one minute of rest.  The kettlebell clean and jerk starts from the floor and ends with the kettlebell locked out overhead.  Kettlebell clean and jerks pose an added level of difficulty as they are somewhat awkward to lift.  You’ll want to start with the kettlebell between your legs and rotate your arm as you bring the weight up to the shoulder so it lands in a good position to press out overhead.  To start another rep reverse the process and switch hands while the the bell is on the floor.  We potentially have a high number of sandbag cleans in today’s workout.  if possible try to alternate the shoulder you are throwing the sandbag over to distribute the work evenly on both sides.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD

AMRAP in 15 Minutes

12 Alternating dumbbell snatch 50/35 lb
9 Air squats
6 Push-ups

Workout notes

Today’s workout is a time priority triplet with a high rep lifting movement and two bodyweight movements.  For the dumbbell use a weight that is on the lighter side.  You should be able to complete most of the snatches in an unbroken set or by performing singles in quick succession.  Air squats can be performed at speed but remember to keep the same range of motion throughout the entire workout.  Push-ups will likely fall off in a long workout so break them up if needed and scale to a difficulty you can hold for the entire workout.

Skill

Front squat
3-3-3-3-3

Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. 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

5 Rounds for time

20 Sit-ups
10 Burpees

Workout notes

This workout is a simple couplet of two classic CrossFit movements.  We’ll be performing vanilla burpees today so all that’s required to “Rx” the workout is a simple jump and clap overhead with your body fully extended.  Sit-ups can be performed with or without an abmat depending on what feels more comfortable.  The best strategy for this workout is to establish a sustainable pace in those first couple of rounds and then keep the intensity high for those final rounds.

 

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Skill

Power Clean & Push Press

2-2-2-2-2

Working from the floor, spend some time working up to a strong effort double in the Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but work up to a weight that challenges you as long as your technique is sound and you are actively pressing the bar and not dropping into a jerk.

WOD

AMRAP in 10 Minutes

10 Deadlifts 115/85 lbs
10 Push Press 115/85 lbs
10 Front Rack Lunge Steps 115/85 lbs

Workout notes:  The push press or the lunge will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

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PLEASE NOTE

There will be no Yoga class tomorrow September 8th and next Sunday September 15th, Yoga will return on September 22nd.[/text-with-icon][vc_column_text]

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Heavy Grace”
Clean & Jerks 185/135 lb

7 Minutes of
30 Double Unders
15 Two arm dumbbell front squats 50/35 lb

* start at any station and rotate through each one

Workout notes

Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a single element weightlifting AMRAP based on the the classic CrossFit workout “Grace”.  We follow that up with a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.  Please keep in mind that each 7 minute section is a difficult, high volume workout on it’s own so if you are new to CrossFit or not adapted to this much volume scale by dropping the weight and/or the dumbbells and insert some rest at each station.[/vc_column_text][/vc_column][/vc_row]