Category: Workout of the Day

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

3 Rounds for time

400M Run
21 Kettlebell swings 32/24 kg
12 Toe-to-bar

WORKOUT NOTES

Today’s workout is a three round triplet with a fairly low volume of reps for the swings and toe to bar.  If the swings and toe-to-bar are manageable for you try to make up some time by picking up the pace on the runs.    Kettlebell swings can be easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

Skill

1 slow pull squat snatch with pause in the bottom of the overhead squat

Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead. In addition to the slow pull add a pause in the bottom of the overhead squat to reinforce the mechanics of that position.   This is technique work so use a challenging weight but remember that you should be below maximal effort and go only as deep into your squat as is mechanically sound.

WOD

AMRAP in 10 Minutes

10 Goblet walking lunge steps 32/24 kg
7 Push-ups
4 Pull-ups

Workout notes

This workout is a short time priority triplet with two upper body gymnastics movements and a lower body weighted movement. For the lunges hold a kettlebell at the chest goblet style.  Adding the weight at the chest will increase the difficulty of the lunges but it should reinforce an appropriate movement pattern by helping to keep the chest upright.  The push-up and pull-up set sizes are fairly small. Break them up if needed but do your best to transition quickly and keep the intensity high.

Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced skill so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes

20 Push press 115/85 lb
30 Alternating dumbbell power cleans 50/35 lb
200M Run

Workout notes

Today’s workout is a long duration triplet with two weightlifting movements and a short recovery run.  You will need a barbell loaded to a weight you can easily knock out a fairly large set of push presses at the beginning of each round. Getting a set of twenty isn’t necessary and probably not a recommend but you should be able to get close to or beyond halfway with your first set and chip away at the remaining reps. For the cleans use a weight you can alternate arms as touch and go reps without setting the dumbbell down for most of the set of thirty.  As with the push press this shouldn’t be a max effort lifting but a weight you can move efficiently without compromising your form.  After the two lifts you are off on the 200M track for a short recovery run.  Use the run to let your shoulders recover for the next round but keep the intensity high and do your best to get back in the gym in under a minute.

Skill

EMOM for 10 Minutes

1 Squat clean with pause below the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

for time

15-12-9-6-3

Front squats 155/105 lb
Burpees

Workout notes

This workout is a five round couplet that will be scored by the total time it takes you to complete forty-five reps each of front squats and burpees.  The benchmark weights suggest a heavier load on the barbell.  Most of us will need to break up at least the first couple sets of squats but you should be able to start each round by knocking out a large portion of the reps in one continuous effort before finishing rounds out with one or two smaller sets.    Even though we have a heavier load on the bar you should scale such that this workout falls into the sprint category.  That means you should do your best to move through those burpees at a quicker pace than you might in a longer workout with higher volume.

Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 Minutes

5 Left arm dumbbell hang clean & jerk 50/35 lb
5 Right arm dumbbell hang clean & jerk 50/35 lb
10 Box Jumps 24/20″
15 Medicine ball cleans 20/14 lb

Workout notes

You will need a dumbbell, medicine ball and plyo box for today’s workout.  Each round starts with a set of five dumbbell hang clean & jerks on each arm.  Use a weight with which you can easily complete a set of five on both arms.  Most of us will have a dominant arm so test out both as you warm up and adjust your load based on your weaker arm.  The box jumps come in a fairly small set size.  Try to transition quickly and work at a quick but sustainable pace.  The medicine ball clean is simple on paper but difficult in execution.  The focus for the cleans should be pulling the ball from the floor with your back upright and aggressively opening the hips then driving the elbows up while sliding your hands around the ball. Use this workout to practice the clean technique rather than shortening your range of motion to finish your reps more quickly.

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WOD

for time

1000M Run

then

5 Rounds of

10 Thrusters 95/65 lb
10 Power snatch 95/65 lb

then

1000M Run

WORKOUT NOTES

Today’s workout is a five round couplet of two difficult weight lifting movements sandwiched between two moderate runs.    Scale your barbell load to a weight you are confident you can do at least ten of each movement while you are fresh.  It’s likely that one of the two movements is more difficult than the other so scale your barbell load to the lighter of the two.  Most of us will want to break up the sets of thrusters and snatches as a pacing strategy but you should not be forced to do so because you have chosen too heavy of a weight.

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

10 Front rack walking lunge steps 135/95 lb
20 Sit-ups
Max reps double unders

Workout notes

We’ll be working with a ninety second interval timer for today’s workout. With ten rounds of ninety seconds on and ninety seconds off the clock will be set for a total of thirty minutes.  Start each interval with a set of lunges and sit-ups.  The benchmark volume for this workout has a high total volume of both movements so scale the number of reps in addition to the weight on the barbell so you can finish the first two movements in about a minute and have thirty seconds or so to knock out double unders.  Your score for the workout will be the total number of double unders you complete after finishing all ten rounds.  You’ll want to be able to complete all ten lunges in one set so consider a very light or unloaded barbell if that is a difficult movement for you.

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

AMRAP in 15 Minutes

9 Front squat 95/65 lb
3 Strict Press 95/65 lb
6 Push Press 95/65 lb
9 Push Jerk 95/65 lb

Workout notes

Today’s workout is all about the barbell.  Each round starts with a set of front squats before a difficult triplet of overhead barbell movements.   You will want to test all four movements but pay particular attention to the strict press.  Most of us will find the small set of strict press to be the most difficult of the overhead movements so you should base your weight off of that movement.  The time domain for this workout is fairly long so plan on breaking up the overhead complex where necessary.  In a long workout like this a few extra cleans with strategic rest will pay off.

Skill

Back Squat

7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

for time

10-1
Burpees
1-10
Power cleans 135/95 lb

Workout notes

Today’s workout is a short workout with a weightlifting and a bodyweight movement. We have a total of fifty-five reps of each movement.  Each round has eleven reps starting with ten burpees and one clean.  The burpees will descend in number in each round and the cleans will ascend until your last round has one burpee and ten power cleans.  The workout is front loaded with burpees so start out in those first few rounds at a sustainable pace so you can keep the intensity high for the entire workout.

Skill

EMOM for 10 minutes

Hang power snatch from above the knees

Today’s skill work focuses on the difficult barbell snatch.   Start by deadlifting the bar to the hips and then descend into your start position for the hang snatch by working backwards through the second pull.  First, bend at the knees while keeping the chest upright and second, close the hips and lower the chest so that your shoulders are in front of the bar.  Aggressively open the hips and catch the bar in a partial squat before standing up.  Note that you can perform the setup quickly so long as you hit the right positions.    Use a weight that is a little heavier than what you might use in a metcon but remember that this is positional work so we’re not maxing out our lifts today!

WOD

“Strict Cindy”

AMRAP in 20 Minutes

5 Strict Pull-ups
10 Push-ups
15 Squats

Workout notes

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. In this version we’re going to perform strict pull-ups to increase the difficulty a bit.  Your push-ups should also be as strict as possible. Avoid bending or sagging at the hips.  The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up.