Find your fittest self
We will be closed today, 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.
We will be closed today and tomorrow, 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.
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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]
EMOM for 10 minutes
[odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Push-Ups
You will have 5 rounds at each station to work for 30 seconds. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then rest for the remainder of the minute before transitioning to the next station. Use the most difficult movement standard that you can for both pull-ups and push-ups and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.
for time
30-20-10
Hang Power Snatch 75/55 lb
Box Jump 24/20″
Today’s workout is a time priority couplet starting with the difficult hang power snatch. Use a load light enough that you could complete the snatches in the fewest number of sets possible and keep this workout as a sprint. When it comes time for the box jumps practice keeping a steady cadence by resting on top of the box.
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EMOM for 10 Minutes
Power Clean + Push Jerk + Split Jerk
Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound. You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down. New lifters should keep the load light and practice perfect technique for each lift. Both movements are complex so practice perfect mechanics before you increase the weight.
AMRAP in 9 Minutes
12 Burpees
6 Right arm overhead walking lunge steps 24/16 kg
6 Right arm overhead walking lunge steps 24/16 kg
Today’s workout is a couplet of a bodyweight movement and what is essentially another carrying movement. Yesterday’s task involved moving an odd object in any fashion for a longer distance. This workout steps up the difficulty by introducing lunges while holding a kettlebell overhead. Most will find that a kettlebell is easier to hold overhead if you can get the weight hanging behind your arm. Make sure you can safely hold the weight overhead with a locked out elbow and stacked over your shoulder. If overhead mobility is an issue you can scale by holding the weight at the shoulder or goblet style.
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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]
1 Minute of V-Ups
90 Seconds of Arch Hold
2 Minutes Plank Hold
Rest 1 minute and repeat
We have some gymnastic skill work on the menu today! You’ll have two attempts at each movement. We start with a minute on the most difficult movement and increase time on each station as the difficulty decreases. Do your best to work continuously at each station during both rounds, but rest as needed!
AMRAP in 20 Minutes
200m run
100m plate carry 45/35 lb
40 double unders
Today’s workout falls in the longer time domain. We’ll be working for 20 minutes and pairing two bodyweight movements with a carrying movement. Practice carrying a plate in a few different ways before the workout starts to give yourself some options as you get deep into the workout. If you are new to double unders consider scaling the number of reps to an amount you could complete in about 45 seconds when fresh.
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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]
Deadlift
5-5-5-5-5
Work up to a strong effort set of 5 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.
AMRAP in 10 Minutes
2-4-6-8-10…
Alternating Dumbbell Hang Clean & Jerk 50/35 lb
5-10-15-20-25…
Air Squat
In today’s workout you will complete as many reps as possible in ten minutes of a taxing dumbbell movement and one of our foundational bodyweight CrossFit movements. The rep scheme for this workout is an ascending ladder so you will increase repetitions in each round. Start by completing two reps of dumbbell hang clean and jerk on each arm and then five air squats. Add two reps to your dumbbell movement and five to the air squats. Continue by adding two and five reps to each new round. Your score will be the number of clean and jerks in any completed round plus the additional reps in any incomplete round.
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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]
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
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]
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
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!
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!
AMRAP in 15 Minutes
50 Double Unders
35 lateral burpee
20 Power snatch 75/55 lb
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.
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!
AMRAP in 10 Minutes
9-15-21-27-33…
Sit-ups w/ medicine ball 20/14 lb
Thrusters 95/65 lb
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.