Category: Workout of the Day

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.

 

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Skill

Deadlift
4-4-4-4-4

Work up to a strong effort set of four 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 10 Minutes

50 Lateral burpees over the bar
35 Front Squats 135/95 lb
20 Push Jerks 135/95 lb

Workout notes

Today we have another variant of a chipper style workout performed as an AMRAP.  We’ll start with a large set of a body-weight conditioning movement and then move on to two weightlifting movements.  All three elements and set sizes will have a high level of difficulty. Starting with a large set of burpees can be daunting.  Move at quick but sustainable pace so you leave something in the tank to tackle the high rep barbell stuff that follows.  As you warm up, test out both the front squat and push-jerk weight.  Ideally you can knock out high rep sets with both movements.

Skill

60 seconds plank hold
60 seconds rest
90 seconds plank hold
90 seconds rest
120 seconds plank hold

We’ll use a clock set for seven minutes for today’s skill work and tackle three increasing intervals of a plank hold. The plank focuses on midline strength and stability so focus your attention on keeping your core tight without sagging or compensating by moving the hips vertically.  The difficulty level of this skill work is up to you but make each work period meaningful by doing your best to hold the same positioning throughout. Plant your arms on the ground or rest on your elbows and do your best to keep glutes and midline tight with your hips inline with your body.

WOD

AMRAP in 15 Minutes
50 Push-ups
200M Run
100 Sit-ups
200M Run
50 Kettlebell swings 32/24 kg
200M Run

Workout notes

Today’s workout is a time priority workout in the format of  “chipper”.  The set sizes for each movement are fairly large so your round count will be on the lower side relative to a workout with smaller rep counts in each round.  There is a lot of separation between movements when you add in the runs so this is your chance to try and hold a higher intensity level than normal!  The push-ups for example will most likely be the big challenge in this workout but you will have several minutes to let your arms recover once you get through those first fifty. The same goes for the sit-ups and swings.  In a format like this you can tackle each movement with nearly max effort so hit it hard when you hear that 3,2,1 … Go!

WOD

3 rounds of 2 minutes on 1 minute off at each station

toe to bar
two arm dumbbell walking lunge steps 50/35 lb
double unders

Workout notes

Today we have a three round interval workout with three stations. You will work for two minutes and have one minute rest to transition and recover.  Two minutes is a long time for any of these movements so start by working at a sustainable pace early on and try to maintain your effort on your second and third attempts at each movement.  If you are working on mastering double unders this would be a great opportunity to get an Rx on the board! Use each two minute interval to attempt double unders with some controlled rest between attempts.  If you already have double unders in the bag you could game the workout by going easy at the first two stations but that is not the intent of this format! Keep the intensity high in each work period and use those one minute rest periods to recover!

WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie row

(even)
15 Wall ball shots 20/14 lb 10/9′
10 Alternating dumbbell snatch 50/35 lb
Max calorie air assault

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with fifteen wall ball shots and ten snatches prior to repping out calories on the bike or the rower.  We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of at least two and up to four.  Each group will need at least two medicine balls, two dumbbells as well as a rower and a bike.  Two athletes will be working at a time starting with wall ball shots and then finishing on either the bike or rower.  When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests.  When round one is over athletes will start again on wall ball shots but switch from the bike to the row or vice versa.  Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds.

 

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Skill

Front Squat
3-3-3-3-3

Work up to a strong effort three 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 8 Minutes

6 Power clean 135/95 lb
4 Push jerks 135/95 lb

Workout notes

Today’s workout is a short couplet of two barbell movements. Each round has a total of ten reps.  For the cleans the best strategy will probably  be to knock out each set of six in single repetitions.  Give yourself a little rest so you can complete the set of four jerks in one set.  Ideally you have a weight light enough that you can easily complete a set of four when fresh and under fatigue.  If you find that you need to break up the set of four early on you have gone too heavy!

Skill

EMOM for 10 Minutes

1 snatch from w/ pause above the knees + 1 hang snatch from below the knees

Today’s skill work is a two rep snatch complex.  For the first rep of the complex you’ll take the bar from the floor and pause above the knees prior to completing the lift.  Carefully lower the bar to the hang position and descend to the second start position by bending at the knees and hips.  Make an effort to keep your chest slightly up and at an angle rather than bending all the way over or being totally upright.  For both reps descend as deep in a squat as you are capable as you receive the bar overhead.  If  mobility  is an issue  for you these reps might end up as power snatches but that is okay.  Keep the load light and work on mechanics!

WOD

for time
21-18-15-12-6-9-3
Push-Up
Box jump 24/20″

Workout notes

Today’s workout is a task priority couplet with two basic movements.  Most movements in CrossFit are essentially full body movements but these two are fairly specific conditioning and strength movements for the upper and lower extremities. As usual your midline is always involved! Keep your midline tight during the push-ups and explode at the hips for each box jump.   You’ll have a little bit of recovery as you rotate through each round so try to keep the intensity high throughout the workout.