Category: Workout of the Day

Skill

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70-80% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

5 rounds with 1 minute on each staton

Push-ups
Two arm dumbbell step overs 50/35 lb 24/20″

Workout notes

This workout will be scored by the total number of reps you complete after working at each station five times.   You will have five opportunities to accumulate reps by performing push-ups at one station and two arm weighted step overs in the next station.  During the the step overs carry the dumbbells at your side, suitcase style.  With both dumbbells in tow the “Rx” load is on the heavier side so test out the movement with a few reps to make sure you can quickly complete reps during the five minutes of work.  There is no scheduled rest in today’s workout so plan your rest and transitions out to allow you to get the most work done.

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Hometown Hoedown 5 Schedule!

The Hometown Hoedown is this weekend! We will not be running any regular classes all day Saturday.  Even if you are not competing we still hope you will attend to cheer on your fellow CFD athletes and enjoy the party! There will be no Friday night 6:30PM class to allow for setup for Saturday’s festivities.  We can’t went to celebrate with all of you![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 double unders

You will have ten opportunities to work on both kipping pull-ups or kipping swings and double unders.  Start each minute with a moderate sized set of pull-ups and then transition to your rope for a small set of double unders.  Use this opportunity to work on an appropriate kipping movement for your skill level.  Beginners should start with trying to link together kipping swings and practice a gradual build to a full range of motion pull-up.  If you already have pull-ups in the bag, work on large sets of c-kip or butterfly pull-ups.  After the pull-up work, move quickly to your rope and knock out about twenty seconds of rope work.  Remember to leave yourself some time to transition back to the pull-up bar after your double under practice.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes

This workout is similar to the classic CrossFit girls workout “Annie”.  The rep scheme for this workout has drop sets for both movements which should afford you the opportunity to keep the intensity level high in each round.  The second movement in this couplet is the box jump over which may be somewhat unfamiliar.  In the box jump over there is no requirement to reach full extension on top of the box. Your rep starts on one side of the box and finishes on the opposite side following a two footed jump across the top.  If the volume here looks too high consider starting on the round of 40 and 20 to reduce your total rep count for the day.

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WOD

for time

10 Wall ball shots 20/14 lb 10/9′
400M Run
20 Wall ball shots 20/14 lb 10/9′
400M Run
30 Wall ball shots 20/14 lb 10/9′
400M Run
40 Wall ball shots 20/14 lb 10/9′
400M Run
50 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout will be scored by the time it takes for you to complete one mile of running along with one hundred and fifty wall ball shots.  The workout starts off fairly tame with a small set of wall ball shots and your first run.  Set out at an easy and sustainable pace and try to maintain a consistent output as you work through the chipper.  The rep scheme for the wall ball shots ascends which will increase the difficulty of both movements.  If you are new to CrossFit or want to scale the volume chop off the last run and the round of fifty wall ball shots to keep the volume a little lower and the intensity high!

WOD

AMRAP in 30 Minutes
20 Power snatch 95/65 lb
20 Push ups
20 Front rack walking lunge steps 95/65 lb
200M Run

Workout notes

There are four movements in today’s workout.  We have two barbell movements and two bodyweight movements.  Use a barbell load that is on the lighter side so you can complete each round of twenty snatches in a few larger sets.  The same goes for the lunges.  The lunge can be especially difficult because it is essentially a unilateral leg movement.  Test out both the snatch and the lunge thoroughly and scale your load based on the harder of the two.  If needed, the lunge can be scaled to a bodyweight lunge without the barbell.  We’re coupling those two movements with a small set of push-ups and a short run. Use the run for small bit of recovery for the snatches and try to attach each round with a large set.

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 are a great option.

WOD

for time

21-18-15-12-9-6-3
Squat clean 115/85 lb
Push jerk 115/85 lb

Workout notes

Today we have another workout focused on two barbell movements. This workout has an equal amount of squat cleans and push jerks.  Test both movements and scale your load based on the harder of the two movements. For most of us this will be the push jerk.  Find a weight that is light enough for you to start each round with a moderate sized set rather than a load so heavy you need to perform single repetitions. The total volume for both movements is on the higher side.  If this level of volume is unfamiliar to you scale the volume by chopping off the first round which will drop the total number of reps by a quarter.

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

15 Deadlift 155/105 lb
5 Power clean 155/105 lb

Workout notes

Today’s workout is all about the barbell! You will have ten minutes to complete as many rounds of fifteen deadlifts and five power cleans as possible. The suggested load on the deadlift is fairly light but the rep count is high so break up those large sets early and often.  The power clean is the more difficult movement of the two so determine your barbell weight based off of that lift.  The best strategy for the cleans will likely be performing single repetitions with short rest.

Skill

2RM Strict weighted pull-up

Work up to a strong effort two rep max weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

AMRAP in 10 Minutes
2-4-6-8-10-12 …
Dumbbell hang clean & jerk 50/35 lb *
Box Jumps 24/20″

* does NOT need to alternate arms every rep

Workout notes

Similar to Monday, you will need one dumbbell and a box for this workout.  With the dumbbell we are performing increasing reps of hang clean & jerks.  The dumbbell will start from the hang  which means in does not need to touch the ground between reps.  Initiate the movement by opening up the hips like you would a kettlebell swing to drive the dumbbell upward to the shoulder before sending it overhead either using a jerk or a push press.  In this workout you do NOT need to alternate reps every round.  The means you can break up the reps anyway you like in order to keep moving.  However you decide to break up the reps, do your best to distribute the work evenly across both arms.  The rep scheme is ascending which will make those higher rep rounds more difficult than they would in a descending rep scheme so break up the clean and jerks early!

Skill

Front Squat
4-4-4-4-4

Work up to a strong effort four 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 12 Minutes
10 Burpees
20 Sit-ups

Workout notes

This workout is a simple couplet of two classic CrossFit movements.  We’ll be performing vanilla burpees today so all that’s required to “Rx” the workout is a simple jump and clap overhead with your body fully extended.  Sit-ups can be performed with or without an abmat depending on what feels more comfortable.  The best strategy for this workout is to establish a sustainable pace in those first couple of rounds and then try your best to maintain that pace throughout the workout.

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

40 Double unders
20 Alternating dumbbell snatch 50/35 lb
10 Weighted dumbbell step ups 50/35 lb 24/20″

Workout notes

This workout is a long duration triplet with one bodyweight movement and two weighted movements. Start by knocking out a moderately difficult set of double unders. If you are still working on the movement scale the total set size to a number you could complete in under a minute while fatigued.  If are scaling to single unders use this opportunity to attempt one or two double unders in every round.  Test out both movements with your dumbbell prior to the workout.  You should be able to easily complete consecutive snatches as touch and go or with a quick reset on the floor.  Hold the dumbbell goblet style and test out your box height for step-ups before the workout starts.  Remember to keep your torso upright and to utilize your legs as much as possible rather than the low back.

WOD

for time

1 Mile run
20 Thrusters 75/55 lb
35 Overhead squats 75/55 lb
50 Front squats 75/55 lb
1 Mile run

Workout notes

Today’s workout is a chipper with a high volume of squatting and running.  You are tasked with running a mile prior to and following a total of one hundred and five squats. The workout as it is written carries a high level of difficulty so scaling will be important.  Scale the runs to a distance you can complete in under ten minutes.  For some that might mean a one thousand meter run or multiple four hundreds.  Scale your squat load to a weight you can complete multiple large sets for each movement.  Pay particular attention to the overhead squats.  If mobility is an issue, go only as deep into the squat as you are able or substitute the overhead squats for more front squats or thrusters.