Category: Workout of the Day

Skill

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.

WOD

AMRAP in 7 Minutes
10 Wall ball shot 20/14 lb 10/9′
5 Push-ups

Workout notes

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!

Skill

3 Rounds of
1 Minute V-Ups
1 Minute Arch Hold
1 Minute Plank Hold
1 Minute Rest

We’re serving a tasty dish of mixed core work today. You’ll have three attempts at each movement.  There is one minute allocated for work at each station and we’ll start with the most difficult movement and progress to the easier movements before getting a minute rest to recover. Do your best to work continuously at each station for the full minute.

WOD

3 Rounds for time
10 Clean & Jerks 185/135 lb
400M Run

Workout notes

Today’s workout is a three round couplet with a moderately weighted barbell movement and a short run.  Use a load that is somewhere in the 60% range of your 1RM but a bit higher than what you might use in a metcon where you saw 135/95 as the benchmark.  For most of us the best strategy will be to perform single repetitions in quick succession  so you can push the pace on the run.

SKILL

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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. Practice maintaining your posture as you progress through each set and as you increase in weight. Your heaviest lift should look just like your lightest!

WOD

for time
10-1
Kettlebell Swings 32/24 kg
1-10
Box Jumps 24/20″

Workout notes

Today’s workout is a task priority couplet with a total of fifty-five reps of each movement.  We’ll start with higher reps of kettlebell swings and descend in reps every round. The box jumps will start with a single rep and ascend in each round.  You will complete eleven reps every round starting with ten swings and one box jump and finishing with one swing and ten box jumps.  This rep scheme will be a challenge as you will complete half of the swings in the first three rounds and half of the box jumps in the last three rounds. For that reason remember to pace yourself early so you can leave something in the tank for the box jump sprint in the last few rounds!

Skill

EMOM for 10 Minutes
[odd] Max set of kipping pull-ups or straight set kipping swings
[even] 30 seconds of alternating pistols or one leg step ups

We have two difficult skills on the menu today. You will have five opportunities to practice kipping swings/pull-ups and one legged squats.  If you already have the kipping skill mastered use this opportunity to attempt larger sets of pull-ups.  Use the first two rounds to build to a large number and try an all out set in one of the middle rounds.  Remember that “Max set” doesn’t mean you should go to failure! Test your skill level but stay under control and keep yourself safe!  On the even minutes work on some one legged squats.  The movement requires good mobility combined with unilateral strength. Most of us will be unfamiliar with the movement so scaling may be necessary.  Use a box to perform one legged step ups or if you are close try holding onto the rig for assistance.

WOD

Two rounds of Tabata alternating between
Two arm dumbbell Thrusters 50/35 lb
Burpees

Workout notes

We’ll be using the Tabata timer today for a total of 8 minutes.  You have 16 rounds to complete 20 seconds of work followed by 10 seconds rest.  We’ll alternate between both movements with no rest between stations. This workout will be scored by total reps accumalated across all 16 rounds so count every rep and you will end up with one large number in the end of the workout.

Skill

EMOM for 10 Minutes
Hang power clean + power 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.  Follow that with a clean from the floor. 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 the workout.

WOD

3 rounds for time
50 Double unders
35 Sit-ups
20 Alternating one arm dumbbell hang power clean & jerks 50/35 lb

Workout notes

We’re serving hang cleans in two ways today! Our WOD has us moving a light dumbbell from the hang to overhead position while we alternate arms for every completed rep. If you are deciding to go “unbroken” transfer the dumbbell just as it passes below your face. The bodyweight portion of this workout is a couplet of double unders and sit-ups.  Work through those movements quickly  at a continuous pace and try to  complete the dumbbell portion of the workout in the smallest number of sets possible

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

WORKOUT NOTES

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.

WOD

AMRAP in 20 Minutes
200M Run
20 Power Snatch 75/55 lb
20 Box Jump 24/20″

Workout notes

Today’s workout is a long duration triplet with a light but difficult weightlifting movement. The benchmark load is on the lighter side but the rep count is high. Use a load light enough that you can maintain power snatches throughout the workout and get through each round in the fewest number of sets possible.  Move quickly through the snatches and box jumps and use the run as a bit of recovery so you can maintain a quick pace while you are inside the gym.

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

for time
30 Power cleans 205/145 lb

Workout notes

Today is all about the barbell!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready. Most of us will want to work through this single element workout by performing single power cleans at fast but sustainable pace.

Skill

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!

WOD

for time

50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘
100 Walking lunge steps
50 Wall ball shots 20/14 lb 10/9 ‘

Workout notes

Today we have a couplet of two movements that come in the form a of a chipper!  You are tasked with three sets of wall ball shots and two large sets of bodyweight lunge steps.  Focus on keep your chest up during both movements.  Avoid having the chest cave in at the bottom of your wall ball shot or lunge step.  Remember that your knee should be tracking in line with your foot during the squat and lunge.  It’s okay if the knee comes past the toes a bit during the squat but try to avoid that during the lunge.

Skill

Tabata Thrusters 95/65 lb

Today’s skill work focuses on more of our “intensity training”.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off.  The total work time is short so you’ll want to start out at a strong but sustainable effort.  We’ll use traditional Tabata scoring for this so your score will be your LOWEST number of reps in any round.  If you complete 10 thrusters in the first round and 1 in the last round, your score would be 1.

WOD

AMRAP in 15 Minutes

12 Sumo deadlift high pull 95/65 lb
30 Double Unders
21 Push Press 95/65 lb
30 Double unders

Workout notes

This time priority workout is another “light” barbell workout.  Just like the thrusters in the skill work these movements are usually very difficult even with a light barbell.  We have two sets of double unders for each round.  If you are new to double unders scale the volume for each set to a number you could complete in about 30-40 seconds.