Category: Workout of the Day

Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

7 Rounds of 30 seconds on each station

Air assault bike for calories
Rest
Double Unders
Rest
Kettlebell snatch 24/16 kg
Rest

Workout notes

Today we have a seven round interval workout with a 1:1 work rest ratio.  The total workout time is just over twenty minutes and you will have seven opportunities to accumulate reps at each of three stations.  At thirty seconds the work period is relatively short so do your best to keep the intensity high and work continuously for each interval.  The air assault bike can be particularly taxing when executed with strong effort and you might consider “gaming” the workout by going easy at that station but that is not the intent of this piece!  Go hard at that station as well the others.  If you are still working on getting double unders and scaling to single unders this would be a great time to make a few double under attempts during the work period by sprinkling in an attempt 2-3 times throughout each 30 second period.  The kettlebell snatches will be taken from the hang so use a weight you can easily perform multiple reps in a single set.  Remember to test your chosen weight on both arms as one is likely more difficult that the other.  Alternate arms as you see fit but do your best to distribute the work evenly across both arms.

WOD

In teams of 2 or 3

AMRAP in 30 Minutes

400M Sandbag bear hug carry 100/70 lb
25 Sandbag bear hug squats 100/70 lb at every “corner”
100 Sandbag cleans 100/70 lb

Workout notes

Today’s workout is a long duration partner workout where you will be wrestling a sandbag for the entire workout.  This workout will feel like an interval style workout with you and your partner(s) trading off working with the sandbag.  The workout starts with a bearhug carry down the 400M track.  Stop at each of the two northernmost  corners of the “C” building and knock out twenty-five squats between you and your partners.  You’ll hit four corners total encountering two on the way to the 400M turn around and two on the way back. When you get back to the gym work through one hundred cleans breaking up the set any way that you and your partners see fit.  Choose a weight that all partners can agree on but feel free to distribute the work as needed.

WOD

AMRAP in 20 Minutes

20 Thrusters 95/65 lb
100 Double Unders
400M Run

Workout notes

Today we have have a long duration triplet with a classic CrossFit combo anchored by a 400M run.   The set size for each round is on the moderate side so think about weight that allows you to perform the twenty thruster reps in four sets or less.  If you are performing single repetitions at any point in the workout, you are using a load that is too heavy! Remember that double unders can be scaled by volume if you are new to the movement. Adjust your set size to a number you can an achieve in about two minutes or less.  If you are brand new at double unders and scaling to single unders don’t miss this opportunity to work on the skill.  Throw a double under attempt in every ten or twenty reps throughout your 100 singles if you feel you are ready to make some attempts.

Skill

15×1 strict weighted pull-up with 3 second pause and slow lower down

This skill has us working on upper body strength.  Your task is to complete fifteen single pull-ups at a resistance level you find moderately difficult.   The intent is not to find a max effort weighted pull-up but to accumulate some volume with a difficult pull-up and a weighted hold.  If you scale this appropriately you should find it doable but definitely on the challenging side as far as pull-ups go. Most of us will want to start with a light weight or even just go with bodyweight and try to maintain that effort for all fifteen reps. If you are able to hold for three seconds and slowly lower down then increase the weight slightly until you can find a weight you can use for your remaining reps.  For those of you scaling with a band or ring rows you’ll want to try this without weight and really concentrate on executing the hold and slow lower down making each pull-up as difficult as possible. If you are doing ring rows you can choose to do 15 sets of 2-3 reps consecutively rather than just one at a time.

WOD

“The Chief”

5 rounds of 3 minutes on 1 minute of

3 Power Cleans 135/95 lb
6 Push-ups
9 Squats

WORKOUT NOTES

This workout is a classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the close to the same score in each cycle.  You have a 19 minute workout and a total of 15 minutes of work so plan for a longer workout!

Skill

EMOM for 10 Minutes
1 Hang Power Clean

Work up to a moderate weight Hang Power Clean and perform one repetition every minute for ten minutes.  Do your best to follow the same mechanics as you would if you were landing in a full squat but  catch the bar in a partial squat with your elbows up while receiving the bar at the shoulders.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You can work up slowly to a weight that is a bit heavier than you would use in a workout or hold the same weight across all ten reps if you are practicing technique.    If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy! Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

for time

1000M Run
100 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a two movement chipper with a moderate run and large set of dumbbell snatches. Most of your time in this workout will be spent on the run so try to keep the intensity up and tackle the run at a harder pace than you would in a workout with recovery runs.  When you come in from the run you are tasked with a large set of dumbbell snatches.  Ideally you chose a weight with which you can lift continuously and at a sustainable pace.  The snatches don’t need to be “touch and go” but use a  weight that you can easily follow yourself with short rest when you need to break it up.

Skill

Two rounds of Tabata alternating between movements

Arch Hold
Hollow Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

7 rounds with 1 minute on each station

Wall ball shots 20/14 lb 10/9 ‘
Burpees
Rest

Workout notes

This workout is a seven round interval workout with two minutes of work at each of two stations followed by a minute rest.  You’ll want to work for most of the minute with both movements. Use a medicine ball that allows you to start each round with a fairly large set working through most of the minute.  Take a short rest and finish out the minute with one or two more sets if needed.  When it comes to the burpees remember you have that minute rest in each round so move quickly!

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

4 Rounds with one minute on each station

Row for calories
Rest
Box jumps 24/20″
Rest

Workout notes

Today’s workout is in an interval format with four opportunities to work at each of two stations. You will be working for a minute with an equal amount of rest which makes each round four minutes long.  With rest placed after both movements you should use this opportunity to try and keep a high level of intensity at each station and for the duration of the workout.    For the box jumps use a box height with which you can work through most of the minute at a quick but sustainable pace for sixty seconds rather than going so fast that you need to add additional rest.     On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of box jumps + calories so you should have one big number at the end of the 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

AMRAP in 15 Minutes
15 Kettlebell swings 32/24 kg
20 Overhead walking lunge steps w/plate 45/35 lb
25 Medicine ball sit-ups 20/14 lb

Workout notes

Today’s workout has three movements and you’ll need a kettlebell, bumper plate and medicine ball.  Start each round with a moderate sized set of kettlebell swings. Use a weight that allows you to complete each round in about one to two sets.  The lunge will likely be the most difficult movement of the three so scale appropriately.  The benchmark load for the lunges isn’t necessarily heavy but holding a plate overhead requires a fairly high level of shoulder mobility.  Practice keeping your arms locked out while your torso remains upright. If you are having trouble keeping your arms stacked while the plate is overhead switch to holding the plate at your chest or ditch the weight all together.

WOD

8 rounds with 3 minutes on 1 minute off

[odd]
400M Run
Max reps one-arm dumbbell hang clean & jerk 50/35 lb
[even]
400M Run
Max reps pull-ups

Workout notes

Today’s workout is an eight round interval workout with three minutes to accumulate as many reps as possible of hang clean clean & jerks and pull-ups in each round.  You will have four opportunities with each movement and start each round with a 400M run. Most of your time in each round will probably be spent on the run so scale that movement if needed to give yourself at least a full minute to accumulate reps. If close to a two minute 400M run is not a sustainable effort for you, scale the run distance down to 300 or 200M.  Use a dumbbell weight that allows you to easily complete several large sets, alternating arms as needed. Break up the work as you see fit but do your best to distribute the work evenly across both arms.  In the even rounds you will be going straight from the run to the pull-up bar. Pull-ups can be scaled as usual with ring rows, jumping pull-ups or banded pull-ups. If you decide on using a band you will want to make sure you can quickly and easily get into the band as you won’t have much time on the bar.  The 400M run pace should be faster than if you were running them in a normal AMRAP. Push yourself to run faster than usual so that you can bank as much time as possible on the scored movements.

WOD

Once through each station

5 Minutes of Wall ball shots 20/14 lb 10/9 lb
3 Minutes Rest
5 Minutes of Rowing for calories
3 Minutes Rest
5 Minutes of Air Assault for calories
3 Minutes Rest
5 Minutes of Two arm dumbbell burpee deadlift 50/35 lb

Workout notes

For today’s workout we have four single element pieces with five minutes to accumulate reps and three minutes of rest between each movement.  All four of these movements will require a bit of pacing strategy.  You’ll want to work at a sustainable pace but keep the intensity high as you’ll have a fairly long rest period between each movement.  We don’t typically see longer durations on the rower or bike so use this opportunity to attempt to hold a pace that’s on par with some of our shorter interval workouts and see if you can hold on for five minutes!