Category: Workout of the Day

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar

Workout notes

Our workout today lands in a longer time domain so that means you should plan on starting with a paced effort so that you don’t redline early on.  Kettlebell swings can by easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

Skill

EMOM for 10 Minutes

1 Power Clean + 2 Split Jerk

For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes
10 Burpees
30 Double Under

Workout notes

This workout is all about body weight movements.  Our burpees will be vanilla style so just jump and clap overhead and try to move quickly as they will take up the bulk of your time if you have double unders.  Do your best to keep your breathing under control as you transition to the small sets of double unders.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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

for time

27-21-15-9
Thrusters 75/55 lb
Sumo Deadlift High-Pull 75/55lb

Workout notes

This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but when you see large sets like this you should have a idea that you could do at least a very large number of reps in the first in one set and complete each round in 2-3.   For this workout choose a weight you can move fairly easily and continuously.

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  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.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between attempts

WOD

For time

15-12-9-6-3
Power Snatch 95/65 lb
Overhead Squat 95/65 lb

Workout notes

During the skill work you worked on a moderate effort power snatch for load and technique.  This metcon is meant to be on the lighter side so think about a weight that is probably much less than 60% of your max for both movements.  The overhead squat is always difficult and requires a good deal of mobility so make your best effort to squat below parallel and scale the movement and load if necessary!

Skill

EMOM for 10 minutes
[odd] Straight set of Toes to Bar
[even] Straight set of Handstand Push-ups

During today’s EMOM we are working on two high skill movements. If you are new to toes to bar start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. This skill can be scaled to kipping swings or knee raises.  For the handstand push-ups we suggest being able to do 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.

WOD

Workout notes

Skill

EMOM 10 Minutes
:30s of Strict Pull-Ups

In this skill work we have 10 rounds of work today.  This setup should feel very different than when we alternate with another movement during odd and even minutes.  Now we are adding extra opportunity for work rather than performing another movement. Each round does not have to be completed in an unbroken set or any specific set size.  Complete as much work as possible during each 30 second interval but remember that performing strict strength work has a much bigger drop off in work capacity when you get fatigued so don’t go to failure right away and pace yourself! If you are still working on pull-ups attempt max effort chin over bar holds with a slow lower down or do ring rows!

WOD

5 Rounds with 1 minute on each station
Two-arm burpee Dumbbell Deadlift 50/35 lb
Medicine Ball Cleans 20/14 lb
Row for calories
Rest

Workout notes

This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of repetitions and come up with one score.  Do your best to work hard at each station rather than gaming one station or another to increase your potential score.

WOD

5 Rounds for time

5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run

Workout notes

Today’s workout features the difficult squat clean thruster.  The benchmark load is on the heavy side so the weight you use can be challenging but shouldn’t get anywhere near a max effort thruster. In the squat clean thruster you will take the barbell from the floor and receive it in your best front squat prior to driving the bar upward and to overhead in one continuous motion. This workout also prescribes 375 double unders and 2k of running. If you are new to CrossFit or know that this volume will be a challenge scale the workout to 3 or 4 rounds.

WOD

Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips

Workout notes

The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice. Ring dips can be performed with a band or scaled to push-ups if needed.

Skill

EMOM for 10 Minutes

1 Power Clean + Front Squat + Jerk

Our skill work today is a barbell complex with three movements.  In every round you’ll complete a power clean a front squat and a jerk.  The power clean starts by pulling the bar from the floor and catching in a partial squat.  Stand all the way up and reset your stance if needed to complete a front squat.  Remember to keep the elbows and chest up throughout the full range of motion and hit as deep a squat as you are able.  Finish up the complex with a push or split jerk.  Start with a moderate weight and increase if you have the mechanics nailed.  Starting with the clean and squat combo will make that jerk difficult so be conservative!

WOD

for time

400M Run
40 Push Press 115/85 lb
400M Run

Workout notes

This workout is in the format of a chipper.  We start with a 400M “warm up” run and then tackle a large set of push press.  Start with a large set and then chip away with moderate sized sets until you reach forty reps.  Use a load that is on the lighter side for the push press so you can maintain larger sets and perform the movement as a push press rather than a jerk.

Skill

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in a wide stance and your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes

 A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120.