For today’s skill work we are working on snatch doubles. Do your best to drop into as deep of a squat as possible for each repetition. Shoulder mobility might be the limiting factor with how deep you are able to squat with a bar locked out overhead so test your limits and only as deep into the squat as your range of motion allows you. These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles so that you have plenty of time in the minute to rest.
WOD
AMRAP in 10 minutes
20 Kettlebell swings 32/24 kg
35 Sit-ups
20 Push-ups
Workout notes
This workout will be scored by the total number of rounds and reps you complete in ten minutes of the kettlebell swing, sit-up and push-up triplet. The set sizes are fairly large for the tight timeframe of this workout so do your best to keep moving throughout all ten minutes. Inevitably the push-ups will slow down as you get fatigued but that is okay! Add some rest and knock out each set of twenty in small sets with short rest. Choose a scaling option for your push-ups that is difficult but also allows you to keep moving through the reps at a decent pace.
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 15 minutes
30 Double unders
25 Wall ball shots 20/14 lb 10/9′
200M Run
WORKOUT NOTES
Today we have a time priority triplet with three classic movements. Unlike yesterday’s sandbag cleans everything you see today should be fairly familiar. Each round of the workout starts with a small set of double unders. If you are still working on double unders this workout would be a great opportunity to work on the skill by scaling the volume in each round to a number that seems reasonable for your current level. A great way to start learning the movement is to start with single unders and make a double under attempt every two to three reps. After your double unders knock out a set of wall ball shots before heading out the door on a short run. It’s going to be chilly today so bundle up if needed!
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
Spend some time working on a handstand skill of your choice today. 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 are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet. 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
6 Rounds with 1 minute at each station
Burpee pull-ups
Sandbag cleans 100/70 lb
Row for calories
Rest
Workout notes
Today we’re dusting off our hoedown gifts and bringing them into a workout. We’ll spend some time reviewing the sandbag clean in each class so if they are new to you don’t fret! In the clean you will take the sandbag from the floor and drop it over your shoulder for each rep. Start with a wide stance and try to generate some hip drive to get the sandbag up to the shoulder. Remember this is an odd object so the actual weight you choose will feel a bit heavier than what you are used to when it comes to barbell lifts. The available weights are distributed from 45-100 pounds so you will have several to choose from and we can scale below that if needed as well. The cleans will be paired with burpee pull-ups and rowing for calories. In the burpee pull-up use a bar that is just outside your reach. Ideally you will jump as high as possible and pass through a part of a strict pull-up. Score this workout like you would fight gone bad and count up your total reps after all six rounds to come up with one big score.
Please note: We will be open for one class today, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]
WOD
With a clock set for 20 Minutes
2000M Run
then
AMRAP in remaining time of
18 Dumbbell snatch or kettlebell swing
19 Jumping squats
Workout notes
We’re introducing a new running distance for today’s holiday themed workout. We’ll set the clock at twenty minutes and you will start with one 2K running effort. When you get back to the gym complete as many reps as possible in your remaining time of the snatch or swing and jumping squat combo. It’s up to you to choose your weighted movement today. Choose your favorite of the two or one you would like to work on today! There is no prescribed weight for either movement but we’re looking for something light enough for you to keep the intensity high and move continuously when you get back to the gym.[/vc_column_text][/vc_column][/vc_row]
Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.
WOD
AMRAP in 20 Minutes
5 Hang power cleans 155/105 lb
10 Push-ups
15 Box jumps 24/20″
Workout notes
Today we have a time priority triplet with three familiar movements. We’re looking for standards that allow you to move quickly and keep the intensity high for all twenty minutes of the workout. Use a barbell load you can easily complete a set of five hang power cleans unbroken while fresh. If you start out with a weight so heavy you need to break up the movement into single repetitions, you have gone too heavy. The push-ups will inevitably get harder as you get fatigued but do your best to keep the same standard throughout the workout and add some rest between sets if needed.
Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]
WOD
“Air Force Karen”
For Time:*
150 Wall Ball Shots 20lbs/14lbs 10’/9′
with 4 Burpees on the top of each minute
*20 Minute Time Cap
Workout notes
Today’s workout has a special twist on the classic benchmark “Karen”. Complete one-hundred and fifty wall ball shots for time but start each minute with four vanilla burpees. That means you will start with four burpees at 0:00 and continue with four every minute until you finish all of the wall ball shots. The difficulty of this format can be quite surprising so consider a medicine ball weight you can use for several large sets rather than chipping away with small sets.[/vc_column_text][/vc_column][/vc_row]
Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]
Skill
EMOM for 10 Minutes
1 power clean
We’re working on a simple weightlifting movement in today’s skill work. You will have ten opportunities to work up to a strong effort power clean. Start by pulling the bar off of the floor with the hips low and your chest up. After the bar passes your knees aggressively open the hips to create vertical drive on the bar. Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up. Do your best hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number. If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.
WOD
With a clock set for 12 minutes
1 Minute of devil press 50/35 lb
1 minute of double unders
2 minutes of devil press 50/35 lb
2 minutes of double unders
3 minutes of devil press 50/35 lb
3 minutes of double unders
Workout notes
We have a new movement on the menu today! The “devil press” starts by doing a burpee with you hands on each of two dumbbells. Stand up from the burpee while deadlifting the dumbbells into the hang position and finish the movement with a snatch or clean and jerk. The movement is definitely as hard as it sounds! We’ll pair this with double unders. If you are still working on the movement this would be a great opportunity to practice. One great option is to start with single unders and attempt a double under every third or fourth rep. If you do have double unders you could easily game the workout by going easy on the devil press but that is not the intent of this workout! Go hard at the dumbbell station and keep the intensity high!
Please note: We will be open for one class Monday, December 31st and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]
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.
This workout is a classic CrossFit.com benchmark workout. One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings. If you don’t have pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as a scaling option. The kettlebell weight is lighter than usual, if you have done “Helen” as prescribed and have been able to go unbroken feel free to bump up the weight here.[/vc_column_text][/vc_column][/vc_row]