Category: Workout of the Day

Skill

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer.  Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

For time

21-18-15-12-9-6-3
Deadlift 185/135lb
Goblet Squat 32/24kg

Workout notes

Our workout today pairs two classic movements, the deadlift and squat.  Most of your reps will be done in the first few rounds with this rep scheme. Break up the larger sets early to avoid slowing down too much when you get to the single digit sets.  You should be able to perform medium sized sets of deadlifts and squats with the weight you choose.  Plan to get your sets of 21, 18 and 15 done in 3-4 sets max. If you are scaling the benchmark weight and doing all sets unbroken you may have gone too light.  Move smooth and quick through the last small sets to finish strong.

 

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Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Today we’ll be working the difficult squat snatch.  Start with a full snatch pausing at the knees and follow that up with another rep at full speed.  As you lift the bar off of the floor your hips and shoulders should rise together.  Pause with the barbell below your knees and the drive the bar up by explosively opening the hips.  Receive the bar overhead while you quickly descend into an overhead squat.  The overhead squat requires a high level of mobility. Make your best effort to descend safely into your deepest squat possible.  This does not have to be a touch and go style lift so reset the bar on the floor and follow yourself

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes

Today we have a high volume of two body weight movements.  With this many box jumps  you’ll want to establish as sustainable cadence that is a bit slower than how you would approach a few reps in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box. One option would be to cut the number of reps in each round in half or drop off that first round of forty entirely.

Skill

Front Squat
1-1-1-1-1

Work up to a strong effort single rep front squat today. We’re not necessarily “maxing” out here so don’t go to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Avoid letting your chest cave forward by pushing the elbows up from the top to the bottom of the lift.  Remember that for front squats we don’t use spotters.  If you need to ditch the weight for any reason simply drop the bar off of your front rack position and get out of the way.

WOD

AMRAP in 7 Minutes

5 Hang power clean 135/95 lb
3 Front Squats 135/95 lb
1 Push press 135/95 lb

Workout notes

This workout is all about the barbell!  The clock will be set for seven minutes and you will score as many rounds and reps as possible of a three movement barbell complex.  You will use one barbell for the entire workout so determine which weight to use by testing out each movement and adjusting the weight based on the toughest of the three.  For most of use that will either be the front squats or the push press.  The time domain is short for this workout so do your best to keep the intensity high and keep that barbell moving.  Remember to strategically insert rest to avoid adding additional reps.

Skill

EMOM for 10 Minutes
20 seconds of Double unders + straight set of toe-to-bar

Today’s skill work will involve two movements.  Give yourself about 20 seconds to perform as many double unders as you can followed by one short set of toe-to-bar. If you have difficulty with the double under spend the full 20 seconds working on the skill rather than doing any singles.  Scale the toe to bar to kipping swings or knee raises to work on the timing and skill of this movement.  Keep on eye on your hands and grip and don’t tear!

WOD

for time

10-9-8-7-6-5-4-3-2-1
Burpees jumping to a plate
Kettlebell swings 32/24 kg

Workout notes

It’s a classic pairing and the movements are fairly simply but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to so you can most of these rounds done in one or at most two sets.  Remember you can always scale the swings by send the kettlebell to eye level if you are testing out a heavier weight today.  Burpees jumping to a plate are meant to be quick and explosive. You finish the rep with both feet are on the plate and you are standing upright.   No need to clap overhead for this style of burpee so take a breath and start your next rep as soon as you are standing on that plate.

WOD

for time

1 Mile run
150 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a two movement chipper.  Your score will be the total time it takes for you to complete a one mile run followed by one-hundred and fifty wall ball shots.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set and then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.  If you are new to CrossFit or this level of volume looks daunting scale to a one thousand meter run and one hundred wall ball shots or adjust appropriately.

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.