Category: Workout of the Day

WOD

AMRAP in 20

1-2-3-4-5 … *
Rounds of “DT”**

*400M Run after each grouping

** 1 Round of “DT” is
12 Deadlifts 155/105 lbs
9 Hang power cleans  155/105 lbs
6 Push  Jerks 155/105 lbs

Workout notes

Today’s workout is an ascending ladder using the rep scheme in the classic CrossFit hero workout “DT”.  You’ll start by working through one round of the workout which is 12 Deadlifts, 9 Hang Cleans and 6 Jerks before heading out on a 400M run.  When you get back make your way through two rounds before heading out on another run. You’ll add a round after every 400M run and your score will be the final grouping you complete plus any additional reps and running in an incomplete set.  There are three weightlifting movements in todays workout and the limiting factor will most likely be the jerk so pay special attention to that movement. A set of six jerks should be fairly easy for you while fresh.   You’ll want to execute every rep the same way even as you get tired.   Going unbroken isn’t required but you may want to add some strategic rest prior to each movement change so you can avoid extra cleans.

Skill

EMOM for 10 Minutes

1 Slow pull squat clean + squat clean

We’re working on some positional awareness in the squat clean today in this two rep barbell complex.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  After you complete your first rep reset the barbell on the floor and perform another rep, this time take the bar at full speed.  Ideally your mechanics are the same in both lifts.  You will have ten opportunities to work on this complex so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

AMRAP in 10 Minutes

10 Push-ups
3 Front squats 155/105 lb

Workout notes

Today’s workout is a short and classic couplet.  We’re pairing an upper body pressing movement with a squatting movement.   The benchmark load for the squat is moderately heavy.  This would be a great opportunity to test a heavier barbell weight than you normally might use in a workout because of the small set size.  If you do step up the load on the bar we still want you to be able to complete most if not all of the workout by completed unbroken sets of three.  If you do have to put the bar down because of the load then you have gone too heavy.     Push-ups are a movement that fatigues quickly so break them up early and often if needed.  Scale to a reasonably difficult standard and do your best to hold that for the entire workout.

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

5 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Rest
Air assault bike for calories
Rest

WORKOUT NOTES

We have an interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute at each station with an equal amount of rest.  With rest in every round you should use this opportunity to try and keep a high level of intensity at each station for the duration of the workout.    For the kettlebell swings use a weight with which you can work through most of the minute with a small number of larger sets rather than slugging away with a heavy kettlebell and getting a couple of reps at a time.  When it comes to the bike you can test a higher intensity but be careful not to attempt a full minute at max effort.  You would likely need more than a 1:1 work rest ratio to recover from that effort.  At the same time you do want a fairly high RPM rate to accumulate calories quicker.  Try starting out at with a strong effort and tapering off towards the end of the minute which will help start your recovery before the end of the minute.  We’ll score this workout by the total number of kettlbell swings and calories so you should have one big number at the end of the workout.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of each minute.  The weight you choose should be in the moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 15 Minutes

200M Run
10 Toe-to-bar
20 Overhead walking lunge steps with a plate 45/35 lb

Workout notes

This workout will be scored by the total number of rounds you complete in fifteen minutes.  We’ll start each round with a familiar 200M run. Once inside the gym you have a small set of toe-to-bar  and a large set of overhead walking lunges while holding a plate overhead.  The benchmark load for the lunges is on the lighter side but twenty consecutive reps will be a challenge.    If overhead mobility is an issue scale to a goblet style lunge by holding the plate at your chest or leave the weight out of the lunge completely.

Skill

EMOM for 10 Minutes

1 Power clean w/ pause above the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause above the knees which will help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After you pause at the knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

25 Wall ball shots 20/14 lb 10/9′
50 Double Unders

Workout notes

Today’s workout is a simple couplet with two classic movements.  The wall ball shot set size probably seems like it is on the smaller side but that medicine ball will start to feel pretty heavy after you get into the second round and beyond.  Break up each round as often as needed to keep your rest periods short.  If you are still working on double unders scale the total number of reps in each round to an attainable number and give yourself a sixty second time limit in each round.

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

With a clock set for 18 Minutes

3 Minutes of Sandbag cleans 100/70 lb
3 Minutes of Burpees
3 Minutes of Strict Pull-ups
2 Minutes of Sandbag cleans 100/70 lb
2 Minutes of Burpees
2 Minutes of Strict Pull-ups
1 Minute of Sandbag cleans 100/70 lb
1 Minute of Burpees
1 Minute of Strict Pull-ups

WORKOUT NOTES

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.  There is no rest between stations so keep a total count of your reps as work through each round and allow a few seconds to transition between stations.   All three of these movements have high strength base so most of use will have to slow down our pace at all three stations in order to work continuously. Remember that one half of the total workout time occurs in the first round.   Do your best to work continuously but pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

 

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WOD

6 Rounds with one minute on each station

Box jumps 24/20″
Row for calories
Two arm dumbbell push presses 50/35 lb
Rest

Workout notes

Your score for this workout is your total number of reps for each movement after all six rounds so attack each round with intensity.  You have a minute rest in each round so you can step up your effort vs what you might attempt in a workout without rest but remember that your total workout time is over twenty minutes so try to maintain a strong but sustainable effort.

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Reminder

Last weeks Yoga class was a smashing success!  Hope to see you all there Sunday at 8:00AM![/text-with-icon][vc_column_text]

WOD

Every 6 Minutes for 5 rounds*

Each round for time

30 Alternating dumbbell snatch 50/35 lb
400M Run

*Start rounds at at 0:00, 6:00 and 12:00, 18:00 and 24:00 on the clock.

Workout notes

For this workout you record the time for each attempt of snatches + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your later attempts.  If we have a busy class and limited dumbbells we’ll pair up and stagger by 3 minutes.   If you are not sure you can make the 30 snatches and 400M run with at least a few minutes rest you can scale the volume by decreasing the snatches and/or shortening the run to 300 or 200M. Ideally we’re getting the snatches done in two to three sets max and 1.5 minutes or less and finishing the run in less then 2.5 minutes giving you enough recovery to keep the intensity high for all five rounds.  If you find that you are getting close to capping out in any round cut the number of snatch reps or shorten that run.

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Skill

Front Squat with 2/sec pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

5 Rounds for time

21 Front squats 95/65 lb
12 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is another couplet with what is essentially two lifting movements.    The front squat weight is meant to be on the lighter side today.  Use this as an opportunity to try and move quickly and tackle each round with large sets.  You will have to clean your bar each time before your squats so keep that in mind when choosing your weight.  We’re pairing the squats with a smaller set of kettlebell swings today. With the set size on the smaller size you could use this workout as an opportunity to test a heavier kettlebell but make sure you can get through all twelve reps in about two sets.

Skill

Tabata V-ups
Tabata Plank hold
Tabata Ring Support hold

1 minute rest between each Tabata

We’re working on some fundamental gymnastic positions today. We will have a full three rounds of Tabata with one minute rest between rounds. The goal is to do as much work as possible in each twenty second work period.  For the V-ups get the reps as strict as possible and slow down your cadence if needed.  During the planks hold a tight hollow position at your midline.  Fight the urge to sag or raise your hips.  The ring support hold will likely be the most difficult of the three movements.  Hold the position for as much of the twenty seconds as possible and come down early if you need to in order repeat that effort.  The support can be scaled in a few different ways.  You can use a band to help stabilize the rings or put pressure on the floor with your toes to reduce some of the resistance.

WOD

AMRAP in 10 Minutes

10 Deadlift 185/135 lb
10 Push-ups

Workout notes

Today’s workout is a short and classic couplet.  We’re pairing an upper body pressing movement with a lower body pulling movement.   The benchmark load for the deadlift is on the lighter side and going unbroken is always an option but not required of course.   If a set of ten is near max effort then you definitely have too much weight on the bar.  Push-ups are a movement that fatigues quickly so break them up early and often if needed.  Scale to a reasonably difficult standard and do your best to hold that for the entire workout.