Category: Workout of the Day

WOD

for time

75 alternating dumbbell snatch 50/35 lb
1 Mile run
75 alternating dumbbell snatch 50/35 lb

Workout notes

Today we have a difficult couplet that will fall into a longer time domain. We’ll start and finish the workout with two large sets of dumbbell snatches.  The benchmark load is on the lighter side so select a dumbbell with which you can perform most of each set at a high intensity.  You will want to be able to work continuously through each set of snatches. Try larger sets of touch and go reps or pacing the snatches by performing single reps and quickly switching hands while the dumbbell is on the floor.

WOD

8 rounds of 2 minutes on 1 minute off

[odd]
AMRAP of
20 Double unders
10 sit-ups

[even]
AMRAP of
10 Hang power clean 155/105 lb
5 Thrusters 155/105 lb

Workout notes

Today we have a longer workout time with several short AMRAP’s in an interval format.  We’ll alternate between a two minute bodyweight workout and a two minute weightlifting workout.  You will have four opportunities for reps at each station.  Start with the double under/sit-up combo and complete as many reps as possible in two minutes.  Take one minute rest and transition to the barbell where you will also work for two minutes.  Repeat three more times and try to use that rest interval to recover and maintain the same effort in each round.  You will have two scores for this workout, your total number of rounds and reps in the bodyweight workout, as well as your total reps in the weightlifting workout.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 3RM, 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.

WOD

for time

15-12-9-6-3
Deadlift 225/155 lb
Burpee Box Jump 24/20″

Workout notes

We’re also doing deadlifts in today’s metcon.  You should have a good idea what a heavy load would be for you after the skill work.  For the workout we want a weight that is somewhere in the 60% range of a max effort lift.  You will want to be able to complete each round in the smallest number of sets possible.  This workout is short and with only 90 reps total falls into the sprint category.  Do your best to keep moving quickly and perform those burpees as fast as possible.

Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

5 Rounds for time

30 Wall ball shots 20/14 lb 10/9 ‘
20 Alternating dumbbell clean 50/35 lb
100M Run

Workout notes

Our workout today is as three movement metcon for time! You’ll do 150 wall ball shots and 100 cleans during the course of this workout so right away you should know we’re working in a longer time domain.  Use a medicine ball weight and target height with which you can complete large set sizes during each round of 30.  Your clean weight should be light enough that you could complete the sets of 20 with just a quick reset while the dumbbell is on the floor or by completing all 20 reps as TnG.  Use that 100M run to recover and attack the following round with a high intensity level.  If you are new to CrossFit or this level of volume scale the workout to 3 or 4 rounds!

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes
20 Push-ups
15 Front Squat 95/65 lb
10 Front rack walking lunge steps 95/65 lb

Workout notes

We have a time priority triplet on the menu today.  You’ll encounter a large set of push-ups in every round so break those up early and often as your push-up is likely to fatigue quickly.  After each round of push-ups you will tackle two light weight but difficult barbell movements.  Most of us will likely need to break up the barbell movements into smaller sets to get through each round.  Use the front rack walking lunge to determine what weight to use. Ideally you could easily complete a set of ten (5 on each leg) while fresh.

Skill

Tabata burpees

More intensity training today! For this skill work you will have eight rounds of twenty seconds on and ten seconds off to complete as many burpees as possible.  The upper limit for this skill work is in the range of seven to ten reps in twenty seconds depending no how quick and explosive you are able to move.  Do your best to complete as a many reps as possible in each round even when you start to get fatigued.  You have four minutes to practice moving as fast possible! If you aren’t able to perform burpees at speed just yet, try cutting out the chest to ground portion of the burpee and practice kicking your feet out and back quickly and jump up for the jump.

WOD

AMRAP in 20 Minutes
400M Run
30 Box Jump 24/20″
25 Kettlebell swings 32/24 kg

Workout notes

Our workout today is a longer duration metcon with three conditioning movements.  The box jumps and kettlebell swings are both in the higher rep range so consider breaking up the kettlebell swings early if needed and carefully pace your box jumps by resting at the top of the box and settling into a consistent pace. If you are moving quickly at all three movements you are in for a lot of volume so scale by capping yourself at three to four rounds if you are new to CrossFit.

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  If you were able to participate on 4/26 you know we did a two rep front squat on that day as well.  Take that information and apply it to today’s workout.  End with a strong double that is close or slightly above what you were able to lift last week. 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

for time

21-15-9
Hang power clean 115/75 lb
Push press 115/75 lb

Workout notes

Today we have a complimentary pair of barbell movements.  The total rep count is on the lower side so we’re looking at a sprint style workout. Keep moving and don’t let the bar rest on the ground for too long. Use a weight that lets you complete each round in a few large sets.  Try to recruit your hips and midline as much as possible in both movements. There is a high priority on the upper body here so if you lose your hip drive you’ll hit a wall fast!

WOD

for time *

100 Double Unders
400M Uneven farmer carry
100 Double Unders
1 Mile run
100 Double Unders

*25 Minute cap

Workout notes

Today’s workout is a chipper with two longer duration movements sandwiched in with some double unders.  If you are new to double unders scale to an number of repetitions you could complete in 1.5 to 2.5 minutes.  Choose a number than is larger than what you might normally use in an AMRAP or shorter workout and give yourself a time cap for each round.  If double unders are not in the cards today spend some time practicing the movement and do single unders in the workout with a few double under attempts sprinkled in. For the farmer carry choose a different load on each arm and use kettlebells and/or dumbbells.  Swap the two objects as you travel the 400M course to distribute the work across both arms.  You don’t necessarily need to travel large distances without setting the objects down to move quickly in this workout.  Short bursts of travel coupled with short rest can help you manage the fatigue of the movement as you complete the 400M course. The 1 mile run can be scaled if needed to a row or bike or choose a shorter distance to cover if necessary.

WOD

AMRAP in 20 Minutes
3-5-7-9-11-13 … *
Power Snatch 135/95 lb

*200M run after every round

Workout notes

Today’s workout is a semi-repeat! We saw this format on September 24, 2016.  In that version squat snatches were the prescribed movement and today we’re suggesting power snatches.  The power snatch has a shorter range of motion than a squat snatch so you may end up with a higher rep count or be able to load the bar a bit more if the squat snatch is a difficult movement.   You’ll start the workout with three reps and complete a 200M Run. Add two reps and repeat for 20 minutes!  It’s a simple formula but it’s a great way to encounter a difficult movement like the power snatch and build some capacity for higher rep workouts.  Use a weight you can easily perform single repetitions in succession during those first few rounds.  As you get deeper into the workout remember to maintain efficient body mechanics when you are fatigued.

Skill

EMOM for 10 Minutes

power clean + hang power clean + jerk

Our skill work today is a two position clean followed by a jerk. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up with a jerk.  Remember that this is positional work and we’re not looking to max or miss any lifts.  Use a moderate weight but remember that a complex like this will increase the difficulty of each movement in relation to just performing a single repetition.

WOD

AMRAP in 10 Minutes

5 Deadlift 225/155 lb
10 Push-up
15 Air-squat

Workout notes

Today’s workout is in a similar format to the classic workout “Cindy” but we’re swapping out pull-ups for deadlifts.  use a deadlift load that you could easily perform for a set of five or more when fresh.  For most athletes we’re looking for a weight that is in the 50 – 60% range of your 1RM.  Remember that a strict strength movement like the push-ups will increase in difficulty as you become fatigued.  Use a standard you can maintain throughout the entire workout and break up the sets of 10 early and often if needed.