Category: Workout of the Day

Skill

EMOM for 10 Minutes
1 Slow pull power clean + power clean

We’re working on weightlifting in today’s skill work. You will complete two reps of a power clean every minute for ten minutes.  That’s twenty opportunities to perfect your technique! Start each round with a “slow pull clean”. That means you will draw off the floor slow and controlled.  Start accelerating the bar after it passes your knees be creating upward drive by aggressively opening the hips.  Receive the bar at the shoulders by dropping into a partial squat.  After you’ve finished that first rep reset the bar on the floor and complete a second lift at full speed.

WOD

for time
100 Sit-ups
400M Run
75 Push-Ups
400M Run
50 Box Jumps 24/20″
400M Run

Workout notes

Your score for today’s workout will be the total time it takes you to complete the entire sequence of movements. This workout is in the format of a chipper and is done entirely with bodyweight only. We have three movements done in large sets along with three 400M runs. Do your best to keep the intensity high as you work through those large rep movements. A steady and controlled pace will be the best option to keep moving through a large set of a difficult movement so be conservative and be smart about the way you break things up. This workout can be scaled by cutting the rep count of each movement to something more manageable. 80-60-40 or 75-50-25 are both good options.

Skill

Back squat
7-7-7-7-7

Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be 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% 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

AMRAP in 10 minutes
10 Kettlebell Swings 32/24 kg
20 Thrusters 45/35 lb

Workout notes

This couplet features two weighted movements.  Each round starts with a low rep set of heavy kettlebell swings and finishes with a high rep set of light barbell thrusters.  The thruster load is prescribed with an empty barbell. That means we’re looking for a weight you could easily complete twenty reps with without breaking while fresh.  If an unloaded bar is on the heavier side for you, use a fifteen pound bar or a pair of light dumbbells.   Break up the rest as needed as you fatigue during the workout but do your best to choose a weight that is something you are very comfortable with for a large set.  The kettlebell set size in on the smaller end of what we normally see. This would be a great opportunity to attempt a heavier swing than you are used to.  If you do choose this workout to bump up your normal load start with eye-level “russian” swings and increase the elevation on the kettlebell if you are comfortable with the weight.

WOD

Two rounds of three minutes on each station *

Rope climbs
400M Run
Two arm dumbbell burpee deadlifts 50/35 lb
400M Run

* 1 Minute rest between each round

Workout notes

We’ll be using an interval timer for today’s workout for a total of 32 minutes including your rest periods.  For the rope climbs and burpees you will have three minutes to complete as many reps as possible.  On the even rounds you’ll run the 400M course as fast as possible. Ideally you would treat the runs as sprints and end up with some additional rest time in each of those intervals.  Make sure to scale the run distance to a length you can guarantee you’ll get back to the box with some time left over before the one minute transition if needed.  You will have two scores for this workout. Keep track of the total number of rope climbs and burpee deadlifts as well as the total time it takes you to run all four running pieces.  For example, if you completed ten rope climbs, fifty burpees and ran each 400 in two minutes your scores would be.  60 and 8:00.

WOD

AMRAP in 20 Minutes

9 Toe-to-bar
12 Push-ups
15 Box jumps 24/20 ”

Workout notes

Today’s workout is a long duration time priority triplet.  The workout starts with a small set of toe to bar but the volume will accumulate quickly so be conservative and break up each round as needed to keep your hands from tearing.  If toe to bar aren’t happening or you feel like you are on the brink of tearing your hands switch the movement to some form of sit-ups.  V-ups will be the most difficult scaling option so if you choose to go that route keep the reps at nine per round.

Skill

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. 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

AMRAP in 7 Minutes
1 Squat clean thruster 155/105 lb
3 Hang power clean 155/105 lb
5 Lateral burpees over the bar

Workout notes

This workout is a short but sweet triplet with two barbell movements and a short set of burpees.  Your score will be the total number of rounds and additional reps you complete in seven minutes.  There are two difficult barbell movements in the workout.  We start with a heavy single repetition of a squat clean thruster and transition to three reps of a hang power clean.  Test out both movements and select your barbell weight based on the more difficult of the two movements.  Keep in mind that we have only nine reps per round so practice quick transitions and keep the intensity high!

Skill

5 Rounds of

30 seconds V-ups
60 seconds rest

This skill work is several difficult rounds of a classic core building exercise. You will have five opportunities to complete as many V-ups as possible in thirty seconds with a minute of rest between rounds.  Do your best to reach as high as possible towards your toes while still maintaining a hollow position at the start of each rep.  If you are doing a v-up correctly your shoulders and feet should not come in to contact with the ground at the bottom of the rep and your low back should be in contact with the ground at all times.

WOD

for time

5 Rounds with one minute on each station

Row for calories
Alternating jumping lunge steps
Kettlebell snatch 24/16 kg
Rest

Workout notes

This workout will be scored how you score the classic CrossFit workout “Fight Gone Bad”.  Complete as many reps as possible during each minute of work and count up your total number of reps completed to figure out your total score. The jumping lunge and kettlebell snatch are movements we don’t see often.  The lunges should be performed with bodyweight only. Each rep starts with a standard walking lunge step and finishes by jumping off of the floor from the bottom of the lunge step to land in the next rep.  The movement is meant to be explosive so if you seed to scale to avoid jumping, standard lunge steps would the best option. The “Rx” kettlebell snatch weight is a little lighter than what we see for kettlebell swings and that is for a reason! The movement can be very difficult so take some time to choose an appropriate weight and practice the skill.  Ideally you initiate the movement like you would a kettlebell swing but rotate the bell around your wrist and punch up to finish at the top of the rep.  If you do this right the kettlebell should rotate softly onto your wrist when you finish overhead.

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  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 increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

for time
70-50-30
Wall ball shots 20/14 lb 10/9′
35-25-15
Kettlebell swings 32/24 kg

Workout notes

Today’s workout pairs a “pushing” and a “pulling” movement in each round.  Both movements are weighted so even though they compliment each other there will be some difficulty in sustaining your output for all three rounds.  We also have larger set sizes so plan on breaking up the reps early so you can keep the intensity high as you go.

Skill

Two rounds of tabata alternating between

Double Unders
Chest to bar pull-ups

The tabata interval is eight rounds of twenty seconds of work and ten seconds of rest.  Today’s skill work will be a total of sixteen rounds alternating between two movements.  If you are new to double unders use this opportunity to practice the skill by attempting a few reps in every work period.  On the even rounds work on one to two sets of kipping chest to bar pull-ups.  The chest to bar pull-up means your chest will make contact with the pull-up bar below the clavicle for every rep.  Scale the movement to chin-over-bar pull-ups with or without a band or kipping swings if you are not able to do chest to bar pull-ups.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Sumo deadlift high pull 95/65 lb

Workout notes

This workout features one of our foundational CrossFit movements, the sumo deadlift high pull.  The best strategy for the sumo deadlift high pull is to aggressively generate vertical drive with the hips rather than performing upright rows with only the arms. The benchmark load is on the lighter side because the movement is very difficult and the rep count starts on the higher end so be conservative with your loading!

EMOM for 10 Minutes

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
40 One arm dumbbell push press 50/35 lb

Workout notes

Today’s workout will be scored by the total time it takes you to complete all three rounds of a short run and a large set of push-presses.  Push the pace on the run but try to leave a little bit in the tank for the high rep push presses.  If you pace the workout just right you should be able to hold the same split times for each round or even speed up a little bit in that second and third round.  Use one dumbbell for the push presses with which you can knockout a large set with while fresh. Break up the sets of forty by switching arms when necessary but do your best to distribute the work evenly on both arms.

WOD

4 Rounds for time
75 Squats
50 M L-Arm pinch plate 25/15 lb
50 M R-Arm pinch plate 25/15 lb
25 Burpees

Workout notes

Today’s workout is a triplet with a large number of reps of both squats and burpees.  We’re pairing those movements with a difficult “pinch-plate” carry.  Hold a bumper plate at your side while only pinching it with your fingertips.  Think of this a scaled up version of a farmer carry. Your grip will be taxed with this movement so set the plate down any time you need to but travel down to the wall using only one arm and switch to the other arm on your way back.  If you are new to CrossFit or the total volume in this workout is outside what you are used to scale the total number of rounds down to two or three.