Category: Workout of the Day

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Schedule announcement for Memorial Day weekend

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

WOD

Tabata toe-to-bar
1 minute rest
Tabata kettlebell swing 32/24kg
1 minute rest
Tabata Air assault bike for calories
1 minute rest
Tabata Push-up

Workout notes

For today’s workout we will use the Tabata interval to time our workout. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.  Tabata scoring is usually scored by your lowest round for any movement but today we’ll score this workout for max reps. We are adding a minute of rest between each Tabata to allow you to recover and transition so go hard in each movement![/vc_column_text][/vc_column][/vc_row]

WOD

90 second death by squat clean & jerk *

Every 90 seconds for as long as possible.  Start with 1 rep of each movement and add 1 in every interval

e.g.

1 squat clean + 1 push jerk 155/105 lb
2 squat clean + 2 push jerk 155/105 lb
3 squat clean + 3 push jerk 155/105 lb
4 squat clean + 4 push jerk 155/105 lb
5 squat clean + 5 push jerk 155/105 lb
…

and so on until you cannot complete the prescribed number of repetitions in any round.

* 14 round cap

Workout notes

Today’s workout comes in a different format than your typical AMRAP or time priority workout.  Your score will be the final round in which you complete the prescribed repetitions plus any additional reps in the round that you do not complete.  For example, if you complete the round of 9 and get 10 squat cleans in the round of 10. Your score would be 9 + 10.  We’re capping this workout at 14 rounds so the highest score possible is 14.  If you make it that far, congrats! You are very good at this weightlifting endurance test.  Making it to the 14th round will be a big challenge as it means you will need to move non-stop through that entire final interval.  The best strategy for this workout will be single repetitions on the squat clean and large sets of push jerks.  Use a weight that is below 60% of your 1RM and one that you could move continuously with short rest for both movements.  If you scale appropriately those first few rounds will be very easy and the difficulty will set in as you accumulate reps.  Challenge yourself and have fun if this format is new to you!

SKILL

EMOM for 10 Minutes
Straight set of Kipping pull-ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 15 Minutes
50 Double Unders
35 lateral burpee
20 Power snatch 75/55 lb

Workout notes

Our workout today is a longer duration metcon with two difficult conditioning movements and a light high rep weightlifting movement. If you are still working on double unders reduce the volume of reps to a number you could complete in about sixty seconds.   Lateral burpees will be most difficult by performing them jumping over the bar.  You can always scale to a step over if you are worried about making the jump. For the snatches warm up to a weight that is well below your max. You should be able to complete each round of twenty in 2-3 sets at most.

Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD

AMRAP in 10 Minutes
9-15-21-27-33…
Sit-ups w/ medicine ball 20/14 lb
Thrusters 95/65 lb

Workout notes

Today we have a couplet with two difficult movements.  The rep scheme is an ascending ladder that goes up by 6 reps each round. This will increase the difficulty of each movement as the reps increase while you are under fatigue.  Thrusters will most likely be the more difficult movement of the two but the sit-ups should give you a few seconds to let your legs recover. The suggested load on the barbell is on the lighter side so warm up to a weight you could perform 15 thrusters or so unbroken. Most of us will need to break up the thrusters in order to keep moving with intensity so break them up early and often.

Skill

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD

AMRAP in 20 Minutes

5 strict pull-ups
10 left arm dumbbell snatch 50/35 lb
10 right arm dumbbell snatch 50/35 lb
200M Run

Workout notes

Today’s workout is a longer duration AMRAP with two bodyweight movements and a light weightlifting movement.  Start each round with a set of strict pull-ups.  Break up the set as needed. Single reps are fine as long as you keep moving.  If strict pull-ups aren’t in the cards today scale to a band or ring rows. We’re seeing the dumbbell snatch in a slightly different format that usual.  Complete ten reps on each arm prior to leaving on your run. Use a weight light enough that you could perform them as TnG if you wanted to. The run represents a large part of the workout so push the pace and try to get back into the gym to give yourself time for the other movements.

Skill

Back Squat
6-6-6-6-6

Today we’re performing 5 sets of 6 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.

WOD

4 rounds of with 1 minute on each station

wall ball shots 20/14 lb 10/9′
row for calories
two arm suitcase dumbbell walking lunge steps 50/35 lb
rest

Workout notes

Today’s workout will be scored as you would score the workout “Fight Gone Bad”.   You will work for one minute at each station accumulating as many reps as possible. Count up all of your reps in the end to figure out your score.   Do your best to keep the intensity high at each station and use that rest period to recover.  The row is sandwiched right in the middle of two difficult weight bearing movements so use station to recover a bit from the wall balls and get as many lunges as possible.  For the lunges we’ll hold two dumbbells “suitcase” style which means they are hanging at your sides like they would in a farmer carry.

Skill

7 rounds of
20 Seconds of lateral burpees over the bar
40 seconds rest
20 Seconds of TnG Power cleans
40 seconds rest

Today’s skill work is another episode in our intensity training!  You will have seven attempts to get as many reps as possible in twenty seconds of burpees and power cleans.  Do your best to quickly rebound off of the floor and explode into your jump over the bar.  Keep your reps fast and rest after you complete the rep so you can replicate the movement for twenty seconds.  For power cleans we’re working on going “touch and go”. That means keeping the barbell let and working on efficiency while you knock out a few reps.  Advanced athletes will be able to get ten reps with a moderate load of 135/95 lb.  Remember to practice efficient mechanics and use this as technique work rather than max effort lifting practice.

WOD

AMRAP in 7 Minutes
5 Strict Press 115/75 lb
15 Box Jumps 24/20″

Workout notes

This short couplet pairs a strength movement with a conditioning movement.  You should be able to hit a set of five strict press very easily during your warm up and well into the workout with our chosen weight. For strict press, the benchmark load is substantial so be conservative and use a weight you know you could get multiple rounds unbroken.   Do your best to move quickly on the box and get back to the barbell.

WOD

3 Rounds for time
100 M Uneven farmer carry
50 Thrusters 45/35 lb
500M Run *

*All the way around the 2121 2nd St complex

Workout notes

Today’s workout has two outdoor movements in this triplet.  Start with a short but difficult farmer carry down to the wall and back and then return to the gym and hit a large set of very light thrusters.  Fifty reps is on the high side so we’re looking for a weight you could complete each round by starting with a large set and finishing the rest of the round with a handful of larger sets.  If an empty barbell is not light for you consider using a training bar on it’s own or with 5lb on each side. The five hundred meter run has us starting out the gym door and heading on our normal four hundred meter run course but continuing through and rounding the entire complex.

WOD

7 Rounds of 1 Minute on each station

Row for calories
Overhead squat 95/65 lb
Rest

Workout notes

Today’s workout is an interval style workout that will last a total of twenty minutes.  You’ll start each round on the rower to complete as many calories as possible prior to transitioning to the barbell for some overhead squats.  The suggested load is on the lighter side so use a weight you can complete a large number of reps in two to three sets within the minute.   Keep the load light and work to your full range of motion.  If overhead squats are not happening today sub them movement out for front squats!

SKILL

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes

This workout is a classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle.  You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!