Find your fittest self
5 Rounds for time
45 Double unders
30 Wall ball shots 20/14 lb 10/9′
15 Burpees
Today’s workout has three common CrossFit movements combined for a task priority workout. Your score will be the total time it takes for you to complete all five rounds. If you are new to CrossFit or this level of volume consider scaling down to three or four rounds.
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Who wants to get Stretchy with Sydney? Coach Sydney will be starting a new class THIS TUESDAY at 4pm that will focus on stretching, mobility, foam rolling and accessory exercises for injury prevention. We hope to see you there! Class day and time may be subject to change based on feedback and popular demand.[/text-with-icon][vc_column_text]
AMRAP in 20 minutes
20 Pull-up
20 Kettlebell swing 32/24 kg
400 Run
Today’s workout is similar to the classic CrossFit workout “Helen”. We’re pairing the grip intensive kettlebell swing and pull-up with a short run. Twenty pull-ups is a moderate sized set so break them up early and plan on performing small sustainable sets throughout the workout. Your grip will be a bit fatigued after the pull-ups so plan on the swings being more difficult than usual. Break up each round as needed but use a weight light enough that you could perform all twenty reps in 2-3 sets at least.
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10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
Make several attempts to kick into and hold a free standing handstand. 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 new 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’s skill work time practicing walking on your hands!
AMRAP in 7 Minutes
6 Deadlifts 155/105 lb
5 Front squats 155/105 lb
4 Push press 155/105 lb
Today’s workout is formatted similarly to the CrossFit hero workout “DT”. You’ll be working with one barbell for the entire WOD so test each movement and establish a good working weight for this metcon. You are not required to go unbroken during the workout but you’ll want to choose a weight you can easily complete the prescribed set size when fresh with minimal rest. Pay special attention to the push press. If you choose a weight so heavy that you need to break up the reps early on or resort to push jerks you may have gone too heavy. Just like with DT pay attention to when you decide to set the bar down during the workout. Break up the deadlifts and squats prior to your final rep so you don’t need to do an extra clean just to transition to the next movement. With a short rep scheme like this those extra reps will add up across seven minutes!
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 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% 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.
AMRAP in 10 Minutes
10 Box jumps 24/20″
100M Run
Today we have a simple couplet in the 10 minute time domain. Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired. Focus on landing softly on your box with an upright chest and your weight in your heels. Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym. Scale the box jump by height first rather than stepping up to a higher box.
1 Round of tabata alternating between
Hollow hold
Arch hold
The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Today we’re performing exactly one round of tabata so our skill work will be four minutes long. Alternating movements every round will give you four opportunities at each movement. Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round. Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.
EMOM for 21 Minutes
[1’s] 10 Seconds of air assault for calories
[2’s] 20 Seconds of burpees
[3’s] 30 Seconds of power snatches 75/55 lb
This interval workout has you on each station seven times. Score this workout like you would score the workout “Fight Gone Bad”. Even though this is a longer, twenty-one minute workout do your best to practice high intensity throughout all rounds. Each station has a prescribed amount of rest within each minute so there is no rest between rounds. For larger groups we’ll form groups of three and share equipment. Follow the same order regardless of which station you start on.
EMOM for 10 Minutes
Hang squat clean + Squat clean (no TnG)
Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and clean the bar to the shoulders passing through a full squat. Follow that with a clean from the floor, again passing through a full squat. Try to get both lifts in within about 20 seconds so that you are following the hang clean rather quickly. This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang clean and clean from the floor should allow you to test a load that is a bit heavier than you might use in a workout.
AMRAP in 10 minutes
15 Sit-ups with medicine ball 20/14 lb
10 overhead walking lunge steps w/ a plate 45/35 lb
5 push-ups with feet elevated on plate
Today’s workout is a time priority triplet with three movements we see often in larger rep schemes. Today the set sizes are small but we’re adding a twist to each movement. Use a medicine ball with your sit-ups touching the ball to the floor behind your head and between your feet. Use a plate for the lunge steps and keep it locked out overhead. If you have difficulty with overhead mobility scale by holding the plate at your chest or by performing the lunges without any weight. Use the same plate to elevate your feet slightly during the push-ups. That should increase the difficulty of the push-up slightly and reinforce good body mechanics.
EMOM for 10 Minutes
[odd] Kipping Toe-To-Bar
[even] 40 seconds of double unders
Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and double unders. If you are new to the kipping swing start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet. Start with small sustainable sets and try to maintain that effort across each round.
for time
21-18-15-12-9-6-3
Alternating dumbbell snatch 50/35 lb
Goblet squat 50/35 lb
Today’s workout features the dumbbell! Your score will be the total time it takes for you to complete eighty-four reps of both movements. Choose one dumbbell to use for both movements. Most likely you will want to choose your weight based on the snatch. Use a weight that lets you complete a large number of reps consecutively. You can perform touch and go reps or single reps but you’ll want to be able to quickly cycle through each set. The same goes for the squats. Use a weight light enough that you could complete each round in 2-3 sets at most.
for time
50 Burpees
75 Medicine ball cleans 20/14 lb
1000M Run
Today’s workout is in the format of a chipper. You’ll have one set of each movement and your score will be the total time it takes to complete all three tasks. Start out on the burpees at a pace you believe you can maintain for all fifty reps. For most of us, it won’t make sense to sprint the burpees. Be conservative so you can knock out the medicine ball cleans continuously for all seventy-five reps and then set out on the run with high intensity.
AMRAP in 30 Minutes
30 Weighted step ups with empty barbell 45/35 lb 24/20″
200 M Run
100M Uneven farmer carry
Today’s workout is a long one! You’ll have thirty minutes to complete as many rounds and reps as possible of two carrying movements and a short run. The step ups and carries are difficult but will primarily test your strength. That should give you the opportunity to push the running, but pace yourself so you have enough energy to push for the whole 30 minutes.
EMOM for 10 Minutes
2 Squat snatches
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. Mobility might be the limiting factor with how deep your squat is. Test your limits but remember to go 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 and use most of each minute for rest.
AMRAP in 7 Minutes
10 Wall ball shot 20/14 lb 10/9′
5 Push-ups
The total rep count is low in each round but combining push-ups with wall ball shots will be similar to a “hero” style workout where both movements have a similar stimulus. Be prepared for the push-ups to feel a little harder than normal even though we’re only tackling five per round. For your wall ball weight and target use a benchmark with which you can do ten unbroken easily when fresh!