Category: Workout of the Day

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. 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.  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.

WOD

AMRAP in 15 Minutes

4 Alternating dumbbell snatch 50/35 lb
7 Thrusters 45/35 lb
20 Double Unders

Workout notes

Today we have a difficult time priority triplet with a low number of reps in each movement. The benchmark weights are on the lighter side.  That means we’re looking for this to be primarily a conditioning workout.  Test the thrusters and snatch weight.  Ideally you have loads you could easily complete multiple rounds unbroken without setting the equipment down for a long period of time.  If you are just starting to get comfortable with double unders this would be a great opportunity to “Rx” a workout with double unders.  If twenty sounds daunting scale the number of reps down to a number you could complete in about thirty seconds.

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No mobility class tonight

Please note there will be NO mobility class tonight at 7:30!  The gym will be open for Open Gym until 8:30 as usual.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 Power clean + 1 Squat clean w/ pause in bottom of squat

We’re working on some weightlifting skill work today. You will have ten opportunities to complete a clean complex.  Start with a power clean by catching the bar above parallel and in a partial squat. Bring the bar back to the floor and complete a second clean, this time dropping into the bottom of your full squat.  Pause momentarily in the bottom of the squat prior to standing up.  You can work up to a heavy load but remember that this is positional work so you should be working with sub maximal weights and focus on hitting each position in the lifts

WOD

for time

10-1
Deadlift 225/155 lb
1-10
Box Jumps 24/20″

Workout notes

Today’s workout is a task priority couplet that should fall into a shorter time domain.  There is a total of ten rounds with eleven reps per round.  The workout is heavily loaded with deadlifts at the front end and box jumps at the back end.  Pace yourself and break up the deadlifts early.

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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. 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 10 minutes
10 Weighted step ups 32/24 kg 24/20″
20 Sit-ups
10 Push-ups

Workout notes

Today’s workout is a time priority triplet with three movements that compliment each other well.  Do your best to practice quick transitions between stations knowing that there will be a bit of recovery from each movement as you work on the others.  Weighted step ups should be held goblet style using a kettlebell.  Use a box height and a load that allows you to maintain an upright torso throughout the movement.  Ideally the step ups are primarily a leg movement rather than taxing the low back by bending forward at an extreme angle. Choose a version of push-ups that allow you to keep them as strict as possible for the full ten minutes.

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

EMOM for 20 Minutes

30 seconds of two arm dumbbell burpee deadlifts 50/35 lb
30 seconds rest
30 seconds of kettlebell swings 32/24 kg
30 seconds of rest

Workout notes

Today’s workout is a total of twenty minutes long.  You will have ten opportunities at each movement to complete as many reps as possible in thirty seconds.  Score your workout by the total number of repetitions you complete across all twenty rounds.  Do your best to move quickly during the burpee dumbbell deadlifts and not use that interval as an additional rest period.  Practice dropping down quickly and snapping the hips upward prior to standing up.  For the kettlebell swings use a weight you can consistently perform one or two large sets with rather than breaking the interval up into several small sets.

WOD

In teams of 3

AMRAP in 25 minutes of

10/7 calories each on the air assault bike

WORKOUT NOTES

Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners have completed their set you have completed 1 round. Don’t worry about resetting the bike after each round but do complete 10 or 7 calories on each effort if the monitor “coasts” a little while you get on.  Practice quick transitions and keep that bike fan moving! Your score will be the total number of rounds completed across 25 minutes plus any additional calories in your last effort on the bike.  Alternatively you could perform this in teams 4 which will give you a little more rest between efforts but that won’t necessarily make it any easier! With more rest and recovery you will be able to bike a little harder than you would with shorter rest.

WOD

5 2.5 -Minute rounds of

10 lateral burpees over the bar
200M Run
Max reps thrusters 95/65 lb

2.5 minutes rest between rounds

Workout notes

This interval style workout has a total of five rounds with a 1:1 work rest ratio.  You will have two and a half minutes to complete the “buy in” of ten burpees and a two-hundred meter run.  When you return from the run spend your remaining time accumulating as many thrusters as possible. Rest for two and a half minutes and then repeat four more times.  Your score will be your total number of thrusters completed after you finish that fifth round.  Use a light  weight that allows you to complete your reps in small to medium sized sets. Consider scaling the burpees and/or run distance if needed to allow you to treat each round as a sprint and so that you are able to spend at least thirty seconds on the barbell in each round.

Skill

Deadlift
7-7-7-7-7

Work up to a strong effort set of seven 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 12 Minutes
20 Dumbbell hang clean & jerks 50/35 lb (10 each arm)
30 Double Unders
20 Walking lunge steps
30 Double Unders

Workout notes

Today we have another task priority workout with a twelve minute time frame. You will be hanging on to a dumbbell again and performing large sets of hang clean & jerks.  Perform ten on each arm rather than alternating reps like we did yesterday with the snatch.  After completing all twenty reps you will have an additional two movements to tackle.  The lunges will be bodyweight only.  Even though we are ditching the dumbbell during the lunges maintain an upright posture just as if you were carrying an object.  We’ll cap off both movements with a set of thirty double unders.  Scale first by picking a number of reps you could do in about thirty to forty seconds before switching to single unders.

Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

Tabata Push-ups
Tabata Box jumps 24/20″
Tabata Alternating dumbbell snatch 50/35 lb

* No additional rest between movements.  Score as an AMRAP of all three movements.

Workout notes

We’ll be using the Tabata timer for today’s workout.  The Tabata interval is eight rounds of twenty seconds of work and ten seconds rest.  You will have twelve minutes of intervals and work a total of four minutes at each station prior to moving on.  Unlike traditional Tabata scoring this workout will be scored by the total number of reps you accumulate in all 24 intervals. Do your best to work throughout the entire twenty second interval and use the off time for recovery.

Skill

2 rounds of

30 seconds hollow rocks
30 seconds rest
30 seconds hollow hold
30 seconds rest
30 seconds plank hold
30 seconds rest

Today’s skill workout focuses on some essentially gymnastics core work.  We have two rounds hollow body work starting with the most difficult, hollow rocks and finishing with the most basic.  This is a total of three minutes of effort not including the rest so keep the intensity high and do your best to hold your most advanced hollow position in each segment.

WOD

AMRAP in 20 Minutes

25 Wall ball shots 20/14 lb 10/9′
200M Run
15 Pull-Ups

Workout notes

There’s a long workout on the menu today with two difficult conditioning movements sandwiched with a short run.  After the first round you’ll essentially have a complex of fifteen pull-ups and twenty-five wall ball shots.  Use that run as a bit of recovery for your arms as you tackle the rest of the workout. The most difficult movement to scale will most likely be the pull-ups. The potential for volume is high so scale the total number of pull-ups in each round if needed or use a band for assistance.

Skill

EMOM for 10 Minutes

1 squat clean with pause below the knees

Today’s skill work focuses on positional work for the squat clean.  Pull the bar from the floor and pause momentarily right before the barbell passes the knees.  Receive the bar at the shoulders and drop into a squat prior to standing up and finishing the rep.  Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.

WOD

for time

42-36-30-24-18-12-6
sit-ups
21-18-15-12-9-6-3
kettlebell swings 32/24 kg

Workout notes

Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to CrossFit or this level of volume, consider cutting the volume by leaving off the first round.  Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor.  If you are just getting used to a new weight try performing “Russian” style swings by just bringing the kettlebell to eye level.