Category: Workout of the Day

Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

for time

21-18-15-12-9-6-3
Medicine ball sit-ups 20/14 lb
Left leg step ups w/ medicine ball 24/20″ 20/14 lb
Right leg step ups w/ medicine ball 24/20″ 20/14 lb

Workout notes

Today’s workout has seven rounds starting with a large set of twenty one and descending to a small set of three.  The descending rep scheme is there to help you keep the intensity high for the entire workout.   We’ll be hanging on to a medicine ball throughout. For the sit-ups tap the ball behind your head with your shoulders on the ground and then again between your feet to finish each rep.  After the sit-ups we’ll tackle some lightly weighted step ups(hold the ball anyway you like) and alternate legs only after you have completed an entire round on one leg.  Performing large sets on one leg increases the difficulty a lot versus alternating with every step so work at a sustainable pace by taking a short moment to recover on top of the box as you work through 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 move 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
15 Wall ball shots 20/14 lb 10/9′
20 Alternating dumbbell power clean 50/35 lb
15 Kettlebell swing 32/24 kg

Workout notes

Today’s workout is a long duration triplet with three difficult conditioning movements.  The set sizes for each movement are on the smaller side but that doesn’t mean you need to do each movement “unbroken”.  Use loads that allow you to work continuously regardless of how you break up each set.  With that being said don’t use weights that are so heavy you won’t be able complete any large sets.

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

for time

50 alternating dumbbell snatch 50/35 lb
50 burpees
50 alternating dumbbell snatch 50/35 lb

Workout Notes

Today’s workout comes in the format of a chipper.  We start and finish with a large set of alternating dumbbell snatches.  After your first set of snatches you have fifty burpees to work through.  That large set of burpees will be fairly challenging following the snatches so break up that first round as needed in order to keep a little in the tank for the burpees.   Your score for this workout will be the total time it takes for you to complete all one hundred and fifty reps.

Skill

Every 90s for 12 rounds

20 Double unders then 1 squat clean

Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of double unders.  If you are proficient at the movement complete twenty and then move to the barbell for one lift.  If you are still working on double unders scale the volume to a number you can complete in about twenty to thirty seconds.  If the movement is new to you complete twenty single unders but attempt at least one double under in every round. Whatever number you decide on give your self a thirty second cap so you have plenty of time to attempt a clean regardless of how the double unders go.

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Air squat
Strict press 45/35 lb

Workout notes

Today’s workout is a short couplet with a high intensity focus.  We’ll start with small sets of air squats and strict press ascending by three reps in every round.   Air squats are one of our most functional movements. For each rep you should be squatting as far below parallel as your range of motion allows.  Pay attention to your squat depth and hold the same standard for the entirety of the workout.  For the strict press focus on keeping your core tight and pressing overhead without adding any assistance from the lower body.  The benchmark load for the workout is an unloaded barbell. You should be able to complete several rounds without breaking up the set of presses while under fatigue. If the benchmark load is on the heavier side scale the presses to light dumbbells or a training bar if needed.

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
10 Sandbag cleans 100/70 lb
Max calorie row

(even)
10 Two arm burpee dumbbell deadlift 50/35 lb
Max calorie air assault

Workout notes

We’ll use a ninety second timer for today’s workout along with a 1:1 work rest ratio.  We have thirty minutes on the clock and we’ll alternate between two stations. You will have five opportunities at each station. Your score will be the total number of calories you score on the rower and bike. We start each round with with ten reps of sandbag cleans or dumbbell burpees.  Choose dumbbells and a sandbag that let you perform continuous repetitions with short rest.  Ideally you are finishing your ten reps in less than sixty seconds which will give you time to hop on the rower or bike for a short, high intensity sprint. If class sizes are large one group will work while the other rests to make the most of the bikes and rowers.

Heats for 19.5 will start shortly after 10:30! BBQ and party to follow. All CFD members are welcome!

WOD

5 Rounds of

21-15-9

Thrusters 65/45 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between rounds

Workout notes

This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-glass” color=”Extra-Color-1″]Tomorrow marks the end of the 2019 Open! We will start workouts at 10:30 as usual with BBQ and party to follow! All CFD members or friends and family are welcome to attend! Bring a dessert or drink to share if you’d like![/text-with-icon][vc_column_text]

Skill

Two rounds of “inverted” Tabata (10 seconds work : 20 seconds rest)

Ring support hold
V-ups

1 Minute rest between movements

For today’s skill work we’ll be using the Tabata interval but we’ll flip it upside down for these higher difficulty movements we’re working on today . You will have eight rounds of ten seconds work and twenty seconds rest for each movement.  Start with eight rounds of a ring support hold.  If you are new to this movement jump to the top position of a ring dip and hold yourself on top of the rings with your arms locked out and feet off of the ground. Rest one minute before moving to the floor where you will have eight rounds of ten seconds to complete as many v-ups as possible.

WOD

5 Rounds with one minute on each station

Row for calories
Box jumps 24/20″
Kettlebell snatches 24/16 kg
Rest

Workout notes

Our workout for the day will also use an interval timer. You will have one minute to work at each of three stations with one minute rest after each round.  The kettlebell snatch will likely be the most complex movement you encounter today.  The mechanics of the kettlebell snatch require you to aggressively drive upward at the hips like you would with a dumbbell snatch but rotate the kettlebell around your arm and punch up while you receive the bell overhead. If you get this technique dialed the finish position should feel very comfortable rather than smashing up your wrist.  If you don’t have it quite right while warming up, lighten the load and work on perfecting the movement. You have a full minute to work at that station in each round so break up the reps as needed but be sure to distribute the work evenly across both arms.  Your score will be the total number of reps you complete at all three stations after five rounds.

[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

5 Rounds for time

21 Sit-ups
15 Wall ball shots 20/14 lb 10/9′
9 Burpees

Workout notes

Today’s workout is a five round triplet of some fairly familiar movements.   Your score will be the total time it takes you to complete all five rounds.  The set sizes of each movement are fairly small but we have over two hundred reps total so don’t let those numbers fool you.  Start out at quick but sustainable pace where you can make quick transitions and keep the intensity high.

Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

AMRAP in 7 Minutes
10 Air Squats
7 Deadlifts 155/105 lb
4 Push jerks 155/105 lb

Workout notes

Today’s workout is a short triplet with a heavy emphasis on the barbell.  We’re performing bodyweight squats and knocking out light deadlifts but the load on the push jerks is on the heavier side.  We’re looking for a weight you can easily complete four reps in a row without compromising your form.  You should have a good idea what weight would be appropriate for you after working on the skill today.

Skill

Every 90 seconds for five rounds
straight set of kipping toe-to-bar then thirty seconds of double unders

Today’s skill work features two movements.  We’ll use an interval timer set at ninety seconds. You will have five opportunities to knock out a large set of kipping toe-to-bar.  As soon as you come off the the pull-up bar knock out thirty seconds work of double unders.  Rest during the remainder of the time and be ready for another set of toe-to-bar as the next interval starts.  Remember that this is skill work so you should be working larger but sustainable sets if you have toe-to-bar.  If you are new to the movement scale to knee raises or sustainable sets of kipping swings building to a toe-to-bar.

WOD

4 Rounds for time

400M Run
21 Kettlebell swings 32/24 kg
12 One arm overhead walking lunge steps 32/24 kg

Workout notes

This workout will be scored by the total time it takes you to complete all four rounds.  We’ll start each round with a familiar 400M run. Once inside the gym you have a large set of kettlebell swings and a small set of one arm overhead walking lunges. You will be using the same kettlebell for your lunges and your kettlebell swings. The benchmark load for the lunges is on the heavy side so remember to give that movement some attention. The overhead walking lunge is likely more difficult than the kettlebell swings to adjust your weight based on that movement.  You can break up the reps by switching arms as you see fit but do try to distribute the work evenly.  If overhead mobility is an issue scale to a goblet style lunge with the kettlebell held at the chest or leave the weight out of the lunge completely.