Category: Workout of the Day

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!

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  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.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
30 Overhead walking lunge steps w/ plate 45/35 lb
20 Box jumps 24/20″

Workout notes

Today’s workout is a three round time priority triplet.  Take the first round at a strong but steady pace and try to increase intensity in rounds two and three.  Overhead walking lunges are a big challenge if you are working on your shoulder mobility. If you are unable to lock out the plate overhead with your elbows straight consider bodyweight lunges or holding the plate at your chest.  Do your best to keep your torso upright and make the lunges a leg movement rather than a lower back movement. Remember to give yourself a moment to compose yourself before that first box jump.  Box jumps will be tough after the lunges!

Skill

20 rounds of

10 seconds on 50 seconds off
Air assault for calories

Our skill work today is another round in our “intensity” progression.  You’ll have 20 attempts at 10 seconds to work on the air assault bike.  The intent of this skill work is to practice moving faster than you might normally when you see the bike in a typical workout.   You have a very large work to rest ratio so go hard enough that you need to utilize all of those 50 seconds of rest. Partner up with folks you can agree with on a height setting for the seat and use the clock to share the bike for all 20 rounds.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes

“Grace” is a well known classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.  Use a weight with which you can consistently perform the lift with good mechanics.  Plan on fast singles or small sets of 5 or less. For most people that will mean selecting a weight that is in the 60% or less range of your max.

Skill

5-5-5-5-5
Front Squat

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 10 minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes

Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpee buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.

Skill

EMOM for 10 Minutes

20 seconds of Kipping pull-ups then 20 seconds of double unders

We’re working on two difficult skills today.  You will have ten rounds to work on the kipping pull-up or kipping swing as well as  double unders.  Twenty seconds should give you you enough time to work on one strong set of kipping swings or pull-ups prior to knocking out some double unders.  Experienced athletes can work on getting larger sets of pull-ups. If you are new to the movement work on coordinating the kipping swing so you can repeat the movement for successive reps.

WOD

for time

50-35-20 *
Kettlebell swings 32/24 kg

* 200M Run after each round

Workout notes

Today’s workout is a couplet with a high priority on the kettlebell swing!  The workout has three rounds of high rep kettlebell swings.  Do your best to keep the intensity high during each round of swings knowing that you have a short run to let your arms recover.  If you are new to the kettlebell swing or you are using this workout to test out a heavier weight, scale the movement to russian style swings by getting the kettlebell to eye-level rather than going all the way overhead.