Category: Workout of the Day

 

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While we all wait to hear what 19.1 will be, we have a pretty exciting announcement of our own…BABY PEDRI IS ON THE WAY!!!! I hope this crazy crew can handle one more cousin!!! ♥️♥️♥️ #holycrap #crossfitbaby #babypedri

A post shared by Kirsten Pedri (@kpedri) on Feb 21, 2019 at 3:29pm PST

Skill

EMOM for 10 Minutes

1 squat clean with pause below the knees

Today’s skill work focuses on positional work for the squat clean.  Pull the bar from the floor and pause momentarily right before the barbell passes the knees.  Receive the bar at the shoulders and drop into a squat prior to standing up and finishing the rep.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

WOD

AMRAP in 10 Minutes

10 Alternating dumbbell snatch 50/35 lb
20 Barbell Thrusters 45/35 lb

Workout notes

Today’s workout is a short time priority couplet with two weight lifting movements.  You will need a dumbbell and an unloaded barbell. Each round has a small set of dumbbell snatches and a larger set of light thrusters.  The benchmark load has you using a barbell that is actually lighter than your snatch weight so remember that we’re looking for a load light enough that you could easily complete a set of twenty unbroken when fresh. Remember we also have 15lb barbells that you can load up or use a pair of very light dumbbells.  The snatch weight can be moderate as you’ll be tackling five on each arm in every round.

Skill

EMOM for 10 Minutes

2 Split jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

AMRAP in 7 Minutes

7 Deadlift 185/135 lb
21 Double Unders

Workout notes

This workout is another short AMRAP with a light load along with a small set of double unders.   Ideally your scaling should have you working continuously for all seven minutes with short periods of rest as needed.  Your deadlift weight should be on the lighter side and you should easily be able to complete a set of seven without setting the bar down when you are fresh.  Double unders can be scaled to single unders but you should use this opportunity to work on the skill if possible.  Try at least one double under in every round!

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Last chance to sign up for the Open is this weekend!

If you haven’t signed up yet click here.  One workout will be released each week for five weeks.  We’ll perform the workouts as a group on Saturday’s starting at 10:30 sharp![/text-with-icon][vc_column_text]

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. 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.  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.

WOD

AMRAP in 10 Minutes

5 Front Squat 155/105 lb
10 One arm dumbbell hang clean & jerks 50/35 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  You will need a barbell and a dumbbell for the workout.  The barbell movement is a small set of front squats that should be taken from the floor.  You can power clean the bar from the floor and position yourself for the front squats or clean the bar from the floor directly into your first rep if you are comfortable doing that.  The benchmark load suggests a moderate bump in weight from what you normally do.  Test out your chosen weight and make sure a set of five is no problem while fresh.  Paired with the squats we have a set of dumbbell hang clean and jerks. You’ll ten total in each round.  There is no prescribed method for breaking up the ten clean & jerks. You can alternate every rep, or break the ten reps into smaller sets on each arm.  However you break them up, be sure to distribute the work evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes

1 Power snatch w/ pause below the knees

We are working on a difficult weightlifting movement in today’s skill work.  In the snatch you are taking the barbell from the ground and receiving the bar overhead rather than at your shoulders like a clean.  In this version of the snatch we’ll pause at the knees and catch the bar in a power position. The purpose of this skill work is to focus on two things. The first is passing through an appropriate first pull in the snatch. Your hips should be low with your chest partially upright.  As the bar travels from the floor to your knees, your hips and shoulders should rise together.  The second important point is an aggressive hip opening and closing to drive the bar upward and then catch the bar overhead.  Use a load on your bar light enough that you can focus on these performance points.

WOD

for time
30-21-12
Kettlebell swing 32/24 kg
Box Jump 24/20″

Workout notes

Today’s workout is a classic CFD combo the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can keep your jumps explosive.

Skill

8 Rounds of

20 seconds arch hold
10 seconds hollow hold

The timing for today’s skill work should be familiar to you if you have been participating in CrossFit for a while.  This timing is referred to as the “Tabata” interval.  We’ll use that clock today but we’ll be working through different tasks during the twenty and ten second periods.  Your total work time is four minutes but don’t be fooled into thinking the benchmark for this skill work will be easy.  We’re essentially doing four straight minutes of core work which is a hard task for anyone. Most of us will need to scale by holding the movements for as long as possible and adding in some rest to get through all eight rounds. Do your best to hold the same standard in all eight rounds.

WOD

With a clock set for 12 Minutes

1 Minute of Wall ball shots 20/14 lb, 10/9 ‘
1 Minute of Burpees
2 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
2 Minutes of Burpees
3 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
3 Minutes of Burpees

Workout notes

You will have six total minutes to work at each of two stations for today’s workout.  This is an interval style workout where your time at each station ascends from one, then two and finally three minutes. We have two difficult conditioning movements in this workout so pacing will be important.  Half of your work should come in the last round so keep that in mind in the early rounds and try not to redline in those first one minute work periods.

WOD

AMRAP in 20 Minutes
20 Pull-ups
30 Overhead walking lunge steps w/plate 45/35 lb
400M Run

Workout notes

Today’s workout is a long duration triplet with a moderate sized set of pull-ups and a difficult set of lunges carrying a plate overhead.  Scale the pull-ups using a band to a level that lets you complete each set of twenty in a few small sets. Ring rows or jumping pull-ups are also a great option. The lunges are benchmarked with a plate hold overhead.  Locking out a plate overhead can be difficult so those can be scaled by holding an object at chest height or by performing bodyweight lunges.  The runs provide a bit of recovery but they will take up a majority of the time in this workout so do your best to keep the intensity up and move your feet as quickly as possible. Your score will be the total number of rounds and additional reps you complete after twenty minutes.

WOD

5 Rounds of 1 minute on each station

Two arm burpee dumbbell deadlift 50/35 lb
Box jump 24/20″
Toe-to-bar
Bear hug sandbag squats 100/70 lb
Rest

Workout notes

The bear hug sandbag squat is a new movement to our programming!  The movement name pretty much tells you everything you need to know in order to try it out but there are a few tips that might make things go a little easier.   The task is to clean a sandbag to your chest and then find some way to support it while you knock out squats.   You’ll want to lock in your arms in some way to add some extra support.  Two options are to grab one wrist with the opposing hand or interlock your fingers.  Be careful with how much pressure you use to hold the bag.  You don’t want to make your breathing any harder than it already is during a workout!  The sandbag squat is probably much harder than a clean so be conservative with your scaling.  The additional weight at the chest will change your center of mass and force your torso to be upright like a front squat so test out some lighter weights before you commit to your load for the workout.  If you are still working on squat technique you can use a light medicine ball and focus on keeping your heels on the floor with your chest up.  Box jump and toe-to-bar are likely familiar to you but the burpee dumbbell deadlifts might not be.  Perform each burpee with your hands on the dumbbells and snap your hips closed so your feet are in position to finish the rep by standing upright with your arms at your sides. Work for as much of each minute as possible knowing that you have a full minute of rest in each round.

Skill

EMOM for 10 Minutes

Power clean + hang power clean

We’ll be working on a two rep barbell complex for todays’ skill work.  In the clean your goal is to lift the bar from the floor to the shoulders.  Set your stance with your feet under the hips in a “jumping” stance.  Pull the bar up from the floor under control with your hips low and chest up as the bar passes your knees you should aggressively open the hips to drive the bar upward and quickly rotate your elbows around the bar while dropping into a partial squat. At this point you can finish by standing up.  The second rep of the complex will start from the hang position. Reset your grip and stance if needed before carefully lowering the bar to your thighs.  In the hang clean you should hit the same positions as the clean from the floor.  Start by bending the knees slightly and then at the hips.  Next start an aggressive hit drive and finish the second rep the same as the first.

WOD

AMRAP in 7 Minutes

7 Hang power clean 135/95 lb
21 Double under

Workout notes

This couplet is a short high intensity sprint.  Ideally your scaling should have you working continuously for all seven minutes with short periods of rest as needed.  Your hang power clean weight should be on the lighter side.  You should easily be able to complete a set of seven hang cleans without setting the bar down when you are fresh.  If you chose to work up to a strong effort lift during the skill work, use that as a guide and scale to something less than 60% of what a maximal effort lift would be.  Double unders can be scaled to single unders but you should use this opportunity to work on the skill if possible.  Try at least one double under in every round!

SKILL

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box or seated dumbell presses are great options.

WOD

10 Rounds of 1 Minute on 1 Minute off

Wall ball shots 20/14 lb 10/9′
Row for calories

Workout notes

We have another interval style workout for today with five opportunities to work at each of two stations. You will be working for a minute 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 wall ball shots 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 ball and getting a couple of reps at a time.  On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of wall ball shots + calories so you should have one big number at the end of the workout.

Skill

Tabata pull-ups or kipping swings

Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute and this effort will essentially be twice as hard as that format!  If you are new to the skill, work on linking together the hollow and arch position in each interval. If you have pull-ups down and would like to step up the difficulty level, give chest to bar pull-ups a try.

WOD

20 Rounds of 30 seconds on 30 seconds off

(odd) Sandbag cleans 100/70 lb
(even) Air assault bike for calories

Workout notes

We have an interval style workout for today with ten opportunities to work at each of two stations. You will be working for thirty seconds 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.  We’ll score this workout by the total number of cleans + calories so you should have one big number at the end of the workout.  If you are stepping up your intensity level over what you might normally sustain in a workout without rest you will likely feel a bit more fatigued than normal so do your best hold to consistent numbers through all twenty rounds of today’s workout.