Category: Workout of the Day

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 like we did on Friday 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 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

Tabata Pull-ups
Tabata Front Squats 135/95 lb
Tabata Push-ups
Tabata Hang power cleans 135/95 lb

1 Minute rest between each Tabata

Workout notes

We will be using the Tabata interval for today’s workout.  Each Tabata interval is four minutes long with eight rounds of twenty seconds work and ten seconds rest.  Your score will be based on traditional Tabata scoring so track your rep counts in each work period and record the lowest of all eight rounds.  After you have completed all four stations add up each of your lowest scores to come up with one number.  For example, if your lowest scores were five pull-ups, five front squats, five push-ups and five hang power cleans, your final score would be the sum of those numbers equaling out to a score of twenty. With Tabata scoring the emphasis is on a sustainable output so do yourself a favor and don’t start with max effort at each station just to hit failure in the eighth round and bomb out at that station. At the same time, don’t sell yourself short and end up feeling like you could have done a few extra reps each round at the end of the workout. Do your best to walk that line so you can maintain consistent work at each station and for the duration of the workout.

WOD

Every 5 minutes for 25 Minutes

400M Run
20 Box Jumps 24/20″

Workout notes

Today’s workout is five short sprints starting at 0:00, 5:00, 10:00, 15:00, 20:00.  Each sprint will have a five minute cap. Ideally you should scale this workout by volume so you can complete each sprint with enough time to rest and recover in order to keep the intensity high.  For the runs consider cutting the distance to 300 or 200M if the benchmark run will put you finishing too close to the five minute limit in each round. Box jumps can be scaled by height as well as volume. Choose a number of reps and a box height with which you can knock out each set by performing explosive jumps in quick succession. We’ll score this workout by tracking your fastest and slowest round so do your best to keep the same intensity level in each round or attempt to increase your speed across all five attempts.

If you are participating in the Open, we’ll be kicking off heats for 19.4 shortly after 10:30AM.  Two workouts to go!

WOD

10 Rounds of 30 seconds on each station

lateral burpees over the bar
rest
hang power snatch 95/65 lb
rest

Workout notes

Today we have an interval style workout with a potential of a high volume of burpees and the always difficult snatch.  You will have a total of ten opportunities to practice high intensity bouts with a 1:1 work:rest ratio.  Use this workout to practice moving as quickly as possible during the burpees rather than working at the same pace you would in a longer workout with burpees. Your hang snatch weight should be light enough that you can move the bar quickly and work for the majority of the thirty second work period.  Your score for this workout will be the total number of reps you complete after finishing all ten rounds of both movements.

Skill

10×1 Wall walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

for time

25 Toes-to-bar
50 Wall ball shots 20/14 lb 10/9′
20 Toes-to-bar
40 Wall ball shots 20/14 lb 10/9′
15 Toes-to-bar
30 Wall ball shots 20/14 lb 10/9′
10 Toes-to-bar
20 Wall ball shots 20/14 lb 10/9′
5 Toes-to-bar
10 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s WOD has a large volume of two simple movements and your score will be the total time it takes to descend through this five round couplet.  The workout is benchmarked with a “Karen’s” worth of wall ball shots. If you are familiar with that classic workout you know how difficult large sets of the wall ball shot can be. Use a weight and target height with which you can start each round with a large set and then chip away with smaller sets for the rest of each round.  High volume toe-to-bar also present a difficult challenge.  Most of us should probably use the same strategy for the toe-to-bar as the wall ball shot.

If you are new to CrossFit and/or the volume in this workout seems daunting, consider chopping off that first round and starting with the round of twenty and forty!

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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

AMRAP in 15 Minutes

10 Chest to bar pull-ups
200M Run with medicine ball 20/14 lb
30 Jumping alternating lunge steps

Workout notes

Today’s workout is a longer duration triplet with a few familiar movements but we’re ratcheting up the difficulty a little bit in our benchmark version.  In the chest-to-bar pull-up the goal is to make contact with the pull-up bar just below the collarbone and at the peak of your pull-up while your chin is over the plane of the bar as well.  This usually means a little bit more strength and coordination required to successfully kip so be prepared to tackle those in smaller sets than you would with chin over bar pull-ups.  For each run you’ll carry a medicine ball along with you.  Carry the ball any way that you prefer but try to keep the intensity up and move quickly rather than using those runs as extended rest periods.  The jumping lunges are probably going to feel like the most demanding part of the workout if you are repping out quick and explosive jumps from the bottom of the lunge position. Try knocking those out in smaller sets if you can’t make it through all thirty in a row.  The first option for scaling would be performing the root of each movement without the added difficulty.  Chin-over-bar pull-ups, unweighted running and walking lunge steps are great options and still hold on to the intended stimulus.

Skill

EMOM for 10 minutes

1 squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your one rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 minutes *

Double Unders

* 5 Thrusters 115/85 lb EMOM

WORKOUT notes

Today’s workout is a time priority couplet that will be scored by the single element, double unders.  Start with five thrusters every minute, including the first minute and then score as many double unders as possible with your remaining time.  The benchmark load is moderately heavy.  If you do want to bump up your normal thruster weight a little be sure you choose a weight you can complete all five reps unbroken even when under fatigue.  We don’t want you spending the whole minute slugging away at thrusters and not get any chance to work on double unders! If you don’t quite have double unders mastered yet plan to knock out some singles in each round followed by a few good attempts at a double under or two.

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

10-20-30-40-50 …
see-the-light sit-ups 15/10 lb
alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a time priority couplet featuring body weight movement with what might be an unfamiliar twist.  Each round starts with a set of sit-ups.   We’re working on see-the-light sit-ups today which means you should be holding a light plate overhead throughout the entire rep.  When your shoulders hit the floor you should be looking through the center hole to the ceiling.  The top of the sit-up ends with your torso upright and your arms locked out overhead such that you can still see through to the ceiling.  The workout starts with small sets and the rep scheme increases by adding ten reps to each round.  When you hit twelve minutes your score will be the number of reps in your last completed round plus any additional reps in an incomplete round.

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 to 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.

WOD

With a clock set for 18 minutes

3 minutes of sand bag cleans 100/70 lb
3 minutes of push-ups
3 minutes of kettlebell swing 32/24 kg
2 minutes of sand bag cleans 100/70 lb
2 minutes of push-ups
2 minutes of kettlebell swings 32/24 kg
1 minute of sand bag cleans 100/70 lb
1 minute of push-ups
1 minute of kettlebell swings 32/24 kg

Workout notes

We have three elements in today’s workout and a time frame that has us working in a longer time domain.  Half of your time is spent during the first round where you will be working at each station for three minutes.  Start out at a steady and even pace similar to how you would work during a moderate length AMRAP.  The time at each station descends by one minute as you work through round two and three.   Do your best to keep the same intensity level in those shorter rounds.   Your score for this workout will be the total number of reps you complete after all eighteen minutes are complete.

WOD

In teams of 3

AMRAP in 25 minutes of

10/7 calories each on the air assault bike

WORKOUT NOTES

Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners have completed their set you have completed 1 round. Don’t worry about resetting the bike after each round but do complete 10 or 7 calories on each effort if the monitor “coasts” a little while you get on.  Practice quick transitions and keep that bike fan moving! Your score will be the total number of rounds completed across 25 minutes plus any additional calories in your last effort on the bike.  Alternatively you could perform this in teams 4 which will give you a little more rest between efforts but that won’t necessarily make it any easier! With more rest and recovery you will be able to bike a little harder than you would with shorter rest. The number of calories can be scaled for each team member as needed.

If you are participating in the Open, we’ll be kicking off heats for 19.3 shortly after 10:30AM

WOD

10 rounds of 90 seconds on 90 seconds off
15 Box Jumps 24/20″
10 Two arm dumbbell front rack walking lunge 50/35 lb
Max calorie row

WORKOUT NOTES

We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work period and your score will be the total calories rowed after you complete after ten rounds.  The suggested load for the lunges is on the heavier side so it’s recommended that you use dumbbells with with which you can complete all ten reps unbroken fairly easily when fresh.   The dumbbell seems to act like a multiplier when it comes to difficulty so be conservative.   Ideally you’ll complete your box jumps and lunges in under sixty seconds and have enough time for a short sprint on the rower.  If it looks like you’ll be stretching that timeline significantly scale the number of reps in each round so you give your self some time on the rower.  Grab a whiteboard and write down your calories after each round so you can come up with one score at the end of the workout.  If classes are large we will pair up and share equipment so that one partner works while the other rests.