Category: Workout of the Day

Skill

5 rounds of 30 seconds of power snatch
90 seconds rest
30 seconds of lateral burpees over the bar
90 seconds rest

Today’s skill work focuses on another bout of “intensity” work. For today’s edition you’ll have 30 seconds to complete a large set of unbroken TnG snatches. For advanced athletes getting 15 reps with 95/65 lb or  75/55 lb will be a big challenge.  For all athletes we’re looking for a large set at a very light weight.  Use your barbell to practice quick repetitions jumping over the barbell after springing up from the floor.  For this movement practice quick and explosive reps with additional rest rather than moving slowly for the full 30 seconds.

WOD

AMRAP in 7 Minutes *

Push-ups

*6 Box jumps 24/20″ EMOM

Workout notes

Your score for today’s workout will be the total number of push-ups completed in seven minutes.  You will have a “buy in” of six box jumps every minute starting at 0:00. Do your best to move quickly through the box jumps and scale the number of reps if needed so you leave at least forty-five seconds to work on push-ups.  Remember that the push-ups will fall off fast so break them up early and often. Do your best to keep moving and knock out a small set immediately after you get off your last box jump.

SKILL

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 Minutes

5 Left arm dumbbell hang clean & jerk 50/35 lb
5 Right arm dumbbell hang clean & jerk 50/35 lb
20 Air Squats

Workout notes

Today’s prescription has a light weight dumbbell complex in sets of five on both arms.  When choosing your weight pick one with which you can easily do a set of all five reps on both arms. Putting the movement into a workout and coupling it with a squatting movement will increase the difficulty level so be smart when choosing your load.

WOD

AMRAP in 20 Minutes

200M Run
10 Overhead squats 95/65 lb

Workout notes

This is not your normal “Nancy”! In this version we’re suggesting possibly increasing the total volume of overhead squats versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you have the OHS completed in 1-2 sets you will spend a lot of time running so push the pace and get back to the barbell quickly!  Spend some time figuring out what load to work with during the workout.  You may squat snatch the first rep but power snatch is fine too if it helps you get setup and into a good position in the bottom of your squat.  Use a weight that allows you to move in a mechanically appropriate way rather than move more weight poorly!  If the OHS isn’t happening today scale to a front squat but work on that mobility.

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REMINDER

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WOD

“Havana“

AMRAP in 25 Minutes

150 double-unders
50 push-ups
15 power cleans 185/125 lb

Scaling option

AMRAP in 25 Minutes

100/75 double-unders or single-unders
30/20 push-ups or knee push-ups
10 power cleans 135/95 lb or 75/55 lb

Today’s workout is a hero workout honoring Italian Army C.le Magg. Sc. Roberto Marchini.  Hero workouts always present an additional challenge in some way. This workout is no different.  A prescribed the workout is long and has high reps of difficult bodyweight movements coupled with a large set of heavy power cleans. Scaling this workout can be done in two ways.  Reduce the number of reps in each round to 100 double unders, 30 push-ups and 10 power cleans along with adjusting the load to 135/95 lb as well.  If you are new to double unders or push-ups perform 100 single unders and/or knee push-ups.  Adjust the power clean weight to a load that is somewhere in the 60% range of your 1RM.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

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REMINDER

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Skill

EMOM for 10 Minutes
Power snatch + hang squat snatch from above the knees

Spend ten minutes working on a two rep barbell complex of snatches today.  We’ll start with a power snatch taking the barbell from the ground to overhead.  Catch the bar in a partial squat and finish the rep by standing tall. Carefully lower the bar to the hang by guiding the bar to the hips using the straightest bar path possible.  That will mean re-establishing the hook grip and bending the elbows while turning the bar over.   For the second rep start by bending at the knees then bowing forward so your shoulders are ahead of the bar.  Finish the complex by opening the hips and catching the bar in your deepest squat.  If mobility becomes an issue at this point you can catch the bar above parallel but try to push the depth as far as you are safely able to do so.

WOD

AMRAP in 10 Minutes
10 Chest to bar pull-ups
20 Sit-ups
30 Squats

Workout notes

Our workout today is a triplet of bodyweight movements in a short time frame.  Each set provides a little bit of isolation from each other so you may find that your arms, core and legs have recovered a bit when you return to their respective movement. Do your best to attack each section with short rest and quick transitions knowing that you have a bit of recovery as you work your way through each movement.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

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Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

5 Rounds for time
10 Deadlifts 155/105 lb
6 Hang power clean 155/105 lb
2 Front rack walking lunge steps 155/105 lb

Workout notes

Today we have a five round triplet that is entirely made up of barbell movements.  The workout is setup so that in each round you perform more reps of the “easier” movements and less reps when the difficulty increases.  The most difficult one will most likely be the 2 reps of lunges.  The barbell lunge is very difficult and today we’re stepping up the benchmark weight a little bit. Be sure to test out the weight you will be using and remember that the difficulty will increase under fatigue![/vc_column_text][/vc_column][/vc_row]

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ANNOUNCEMENT

Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point for setting and achieving goals going into the next year. The cost will be $20 and will include a month of access to Intermediate level CrossFit program tracking. Sign up on the sheet at the front of the gym above the check-in tablets if you are interested in attending, and fill out the questionnaire when you get a chance!

Questionnaire: https://goo.gl/jkeiQB[/text-with-icon][vc_column_text]

Skill

5 rounds of
30 seconds of wall ball shots
90 seconds rest
30 seconds of alternating dumbbell snatch
90 seconds rest

For today’s skill work we face another round of intensity training!  There is no prescribed weight for either of the pieces so you have a couple of choices.  Either use the weight you normally would for a metcon but attempt to perform perfect unbroken repetitions in each of the thirty second pieces.  That will mean about fifteen repetitions of both movements depending on your dimensions and overall speed of movement during the snatches.   The other option is to test a heavier weight than you normally would. Keep your reps fluid and mechanics precise even under fatigue.

WOD

for time

21-15-9
Kettlebell Swing 32/24 kg
Box Jump 24/20″

Workout notes

We’re pairing today’s long duration skill work with what should be a quick burner of a metcon.  If you can perform the kettlebell swings unbroken the tough part will be repping out fast box jumps.  Try resting on top of the box as you prepare for your next rep rather than stepping down and adding extra rest to your pace.[/vc_column_text][/vc_column][/vc_row]

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Announcement

Coach Alex will be running a 2018 Open Review seminar at 5 pm on Sunday, April 15th. It will last for two hours, and will be focused on using the 2018 Open workouts as a starting point for setting and achieving goals going into the next year. The cost will be $20 and will include a month of access to Intermediate level CrossFit program tracking. Sign up on the sheet at the front of the gym above the check-in tablets if you are interested in attending, and fill out the questionnaire when you get a chance!

Questionnaire: https://goo.gl/jkeiQB

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Skill

EMOM for 10 Minutes

2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with if it were a 1 or 2RM lift.

WOD

AMRAP in 12 Minutes
50 burpees
1000M Run with medicine ball 20/14 lb
50 burpees

Workout notes

This workout is a very difficult couplet of two bodyweight movements.  Getting even one round will be quite a challenge as that will require you to do two large sets of burpees along with a moderate length run.  Do your best to keep moving at a quick but constant pace through the burpees.  Keep your breathing under control and be ready to make a strong effort on the run. For most of us getting to that second run will be out of reach but if you are burpee master and get through 150 reps with some time left take off on a partial run of 100-400M depending on how much time is left.

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Skill

Tabata Toe-to-bar

We’re using the tabata timer for both our skill work and WOD today.  During the skill work spend your time practicing  one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees as high as possible.

WOD

Tabata double under
1 minute rest
Tabata front squat 115/75 lb
1 minute rest
Tabata push press 115/75 lb
1 minute rest
Tabata double under

Workout notes

Our second round of tabata today features two barbell movements and two rounds of double unders. We’ll score this workout by your total number of repetitions completed at all four stations.  That means you will be working for max reps in each twenty second work period.  If you are new to double unders this is a great opportunity to practice the skill.  The first tabata you will be fairly fresh and in the final tabata you’ll test the movement under fatigue.  If you are proficient at double unders you could game the workout by going easy with the barbell in order to get a higher score but that is not the intent of this workout! Plan your work periods wisely but go hard during each Tabata!

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REMINDER

We will have shortened hours today for Easter Sunday! CrossFit at 11AM and Gymnastics at 12PM! 9AM CrossFit, 10AM Oly and the 1PM intro class will be cancelled. Normal hours will return Monday, April 2nd![/text-with-icon][vc_column_text]

WOD

10 Rounds for time *

100M one arm farmer carry **
20 sit-ups
10 one arm overhead walking lunge step **

* 30 Minute time cap
**alternate arms each round

Workout notes

Today we have a difficult 10 round workout on the menu.  You’ll use one object for the entire workout, either a kettlebell or dumbbell. Most athletes will find the kettlebell to be a little more comfortable to hold overhead because you can rotate the kettlebell so the weight rests on the back of your forearm while you hold it overhead.  The kettlebell handle may be more comfortable to farmer carry as well but the choice is up to you.  If you like the feel of the dumbbell overhead and the farmer carry is manageable go ahead and use that for the workout.  We’ll alternate arms each round so the work is distributed evenly on both arms.  If you start the first round with your left arm on the farmer carry, use your left for that round of lunges and transfer the object to your right arm for the next round.  If overhead mobility is troublesome feel free hold your object in the front rack or at your chest for the lunges.[/vc_column_text][/vc_column][/vc_row]