Category: Workout of the Day

SKILL

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

for time

400M Run
50 Wall ball shots 20/14 lb 10/9′
200M Run
35 Wall ball shots 20/14 lb 10/9′
100M Run
20 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a three round couplet of running and wall ball shots.  The rep scheme is descending with about half of the volume in the first round. The idea behind the descending rep scheme is that you should try and keep the intensity high as the set sizes  decrease.  Use a medicine ball weight and target height that allows you to start each round by knocking out a large number of reps in one set and then chipping away with another couple of sets if needed.  Those shorter runs will act as a little bit of leg recovery but you’ll want to keep the speed up and try to get back in the gym as quick as possible.

Skill

EMOM for 10 Minutes

1 Squat clean with pause above 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

AMRAP in 12 minutes

2-4-6-8-10-12 …
Left arm dumbbell hang clean & jerk 50/35 lb
Right arm dumbbell hang clean & jerk 50/35 lb
Box Jumps 24/20′

Workout notes

In today’s workout we are pairing a lifting movement with a body weight movement and using an ascending rep scheme. The benchmark rep scheme has you performing an even number of consecutive reps on one arm prior to completing an equal number on your alternate arm. Performing straight sets on one arm will increase the difficulty of the movement when compared with alternating every other rep so look out for heavy fatigue as the rep count gets higher and break up your sets as needed by putting the dumbbell down so you can recover.   Scale the box jumps by height of course or by performing step ups.  You’ll want to regulate your breathing as the rep count gets higher by taking a short rest on top of the box or after you step down.  Concentrate on keeping a consistent pace throughout all reps regardless of where you are in the workout.  In the end your score will be the number of reps in any round you completed both movements plus any additional reps in an incomplete round.  If you finished both movements in the round of 10 and completed all 24 hang clean & jerks in the round of 12, your score would be 10+24.

Skill

EMOM for 10 Minutes

Slow pull power clean + split jerk

Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and the pull the bar off of the floor in a controlled fashion.  Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down.  The best way to know if you are performing the lift properly is pay attention to your back angle.  The hips and shoulders should rise together until the bar passes your knees.  From that point you can aggressively open up the hips and receive the bar in a partial squat.   Reset your grip and stance to setup for the jerk if needed and start with a quick and explosive bend and the knees prior to driving your body under the bar. In the split jerk you should receive the bar in a deep lunge with your weight distributed evenly across both legs.  Recover by bringing the front foot back first and then the back foot forward second. With a heavy load overhead this will help lessen the distance you need to travel to finish the lift.

WOD

3 Rounds for time

40 Lunges
30 Sit-ups
20 Deadlifts 185/135 lb

Workout notes

This workout is a three movement workout for time.  The total rep and round count is on the lower side so we’re looking for speed and quick transitions.  We have two bodyweight movements that should take up most of your time based on the number of reps.  The benchmark load on is on the lighter side so we’re looking for a weight you could work through each round in at least 2-4 sets when fresh.  If you find yourself slugging away on the barbell working through the round in small sets, you have gone too heavy!

SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   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-up
15 Kettlebell Swings 32/24 kg
9 Front squat 135/95 lb

Workout notes

Today’s workout is a time priority triplet with two weightlifting movements and a large set of push-ups in every round.  Push-ups can be scaled by performing them on the knees rather that the toes but either way you’re likely to get fatigued pretty quickly when knocking out large sets.  When that happens add some rest and break up the set as needed rather than scale to an easier standard.  Your arms and legs will be fatigued pretty quickly and the workout duration is on the longer side so use a kettlebell and barbell weight that you are comfortable with rather than using this workout to challenge yourself with heavier weights.

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!