Category: Workout of the Day

Skill

EMOM for 10
3 Push Jerks

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
15 See the lights sit-ups 15/10 lb

Workout notes

We have two bodyweight movements in today’s workout. Each round starts with a moderate sized set of box jumps and finishes with an equal number of see the lights sit-ups.  The weight is not really there to make the movement “heavy” but to force a stricter movement standard which should help engage the midline and hip flexors more than if you were throwing your arms forward to transfer momentum. Keep the weight locked out overhead for every rep and keep your feet planted to the floor.

Skill

10×1 Lunge Kick to freestanding handstand

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

Every 6 Minutes for 4 rounds*

Each round for time
40 Wall Ball Shots 20/14 lb 10/9′
400M Run

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

Workout notes

For today’s workout record your time for each attempt of wall balls + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the two movement chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we have a busy class and limited wall ball spots pair up and stagger by 3 minutes.   If you are not sure you can make the 40 wall ball shots and 400M run with at least around two minutes rest you can scale the volume by decreasing the wall ball shots or shortening the run.

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

AMRAP in 20 Minutes

5-10-15-20-25 … *

Hang power cleans 115/85 lb

200M Run after every round of cleans

Workout notes

Today we have a couplet of running and hang power cleans. The rep scheme starts with an easy set of five cleans followed up by a 200M run.  Every time you return from the run you’ll start a set of cleans adding five to your previous number. The first couple of rounds should feel fairly easy with your chosen weight so scale appropriately and think about how you will tackle  those later rounds when fatigue sets in.

Skill

Two rounds of Tabata alternating between both movements

Toe to Bar
Plank Hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that will be 16 rounds total for 8 minutes total.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  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. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD

6 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Kettlebell Swings 32/24 kg
Double unders
Rest

Workout notes

Today’s workout is a six round interval workout with three stations and one minute rest between rounds.  You will score this workout like you would score the workout “Fight Gone Bad” by counting up your total reps completed and coming up with one big number.  If you are proficient and double unders you could game this workout by going easy on the first two stations to get a higher score but that is not the intent of this format!  Keep the intensity high on all three stations and use that rest minute to recover.  If you are new to double unders this workout is a great opportunity to work on the movement rather than scaling to single unders.

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Please note

We will be open for one class at 9:30AM today for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text]

“Loredo”

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 40 Minute time cap

Workout notes

This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like a lot of Hero WOD’s this is a higher volume workout, feel free to scale down the rounds or just see how much work you can get done under the 40 minute cap![/vc_column_text][/vc_column][/vc_row]

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Please note

We will be open for one class at 9:30AM tomorrow for Labor day.  Normal hours return Tuesday![/text-with-icon][vc_column_text]

WOD

for time

50 Burpees
75 Sit-ups
50 Pull-ups
75 Sit-ups
50 Burpees

Workout notes

Today’s workout a fairly tough chipper.  We have a high volume of burpees, sit-ups and pull-ups.  All three movements come in large set sizes which will increase the difficulty level quite a bit.  Your first scaling option is the adjust the volume of each movement to an appropriate level.  Scale each movement so you can keep the intensity high and  finish the workout in around twenty minutes or less.  The burpees and pull-ups will probably need the most attention.  If you struggle with either movement cut the reps so that can keep working at a sustainable pace under fatigue.  Pull-ups can also by scale by performing ring rows or banded pull-ups.[/vc_column_text][/vc_column][/vc_row]

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes

his workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!

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Please note

We will be open for one class at 9:30AM Monday for Labor day.  Normal hours return Tuesday![/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. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   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 and consider upping the rep count to 5 or 7.  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. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

CrossFit Open 11.1/14.1

AMRAP in 10 minutes

30 Double Unders
15 Power Snatch 75/55 lb

Workout notes

Today’s workout is a classic benchmark couplet from the CrossFit Open.  The  workout starts with a small set of double unders. If you are new to double unders there are a few ways you can scale the movement.  The first option would be to perform single unders and add in a double under attempt every round.  If you can consistently knock out a few reps but find that thirty reps would be a challenge, scale the total number of reps to a number you could reasonably get done in about 30-45 seconds.  The benchmark load on the barbell is fairly light but we’re dealing a large set so be conservative and use a load that you can easily complete all fifteen reps in at most three sets while fatigued.  If you find that you are struggling to complete single snatches, you have gone too heavy.

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Skill

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer.  Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

For time

21-18-15-12-9-6-3
Deadlift 185/135lb
Goblet Squat 32/24kg

Workout notes

Our workout today pairs two classic movements, the deadlift and squat.  Most of your reps will be done in the first few rounds with this rep scheme. Break up the larger sets early to avoid slowing down too much when you get to the single digit sets.  You should be able to perform medium sized sets of deadlifts and squats with the weight you choose.  Plan to get your sets of 21, 18 and 15 done in 3-4 sets max. If you are scaling the benchmark weight and doing all sets unbroken you may have gone too light.  Move smooth and quick through the last small sets to finish strong.

 

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Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Today we’ll be working the difficult squat snatch.  Start with a full snatch pausing at the knees and follow that up with another rep at full speed.  As you lift the bar off of the floor your hips and shoulders should rise together.  Pause with the barbell below your knees and the drive the bar up by explosively opening the hips.  Receive the bar overhead while you quickly descend into an overhead squat.  The overhead squat requires a high level of mobility. Make your best effort to descend safely into your deepest squat possible.  This does not have to be a touch and go style lift so reset the bar on the floor and follow yourself

WOD

for time

40-30-20-10

Sit-ups with a medicine ball 20/14 lb
Box Jumps 24/20″

Workout notes

Today we have a high volume of two body weight movements.  With this many box jumps  you’ll want to establish as sustainable cadence that is a bit slower than how you would approach a few reps in a sprint. This number of box jumps may be unfamiliar so consider scaling by lowering the volume or the height of your box. One option would be to cut the number of reps in each round in half or drop off that first round of forty entirely.