Category: Workout of the Day

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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

Front squat
2-2-2-2-2

Today we’re working up to a strong effort two 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

6 Rounds of 1 minute on each station

two arm dumbbell thrusters 50/35 lb
air assault for calories
rest

workout notes

Today’s workout is a six round interval workout with two very difficult and high power output movements. Use a dumbbell that is very light such that you could work for the entire minute with short rest and large sets.  Be careful not hit those first few minutes so hard that you leave nothing in the tank for the bike or the tail end of the workout.  Remember to practice the same mechanics for the thruster as you did in the strength work.  Keep the elbows and chest up! If you have difficulty doing that with the barbell the dumbbells may help you find a better position. We’ll score this workout in the same way we would score “Fight Gone Bad” by counting up our total number of repetitions across all 6 rounds and both stations.

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reminder

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set of  chest to bar pull-ups, pull-ups or kipping swings then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round of  pull-ups.  If you are proficient at both movements work on Chest-To-Bar pull-ups and Triple unders!

WOD

AMRAP in 10 Minutes
4 power clean 135/95 lb
6 push press 135/95 lb
16 walking lunge steps

workout notes

We have two barbell movements today that are coupled with a small set of bodyweight walking lunge steps.  The power cleans can be performed as singles or as TnG reps if you feel you can sustain that throughout the workout.  Be sure to add some additional rest prior to the set of push press in order to knock out a large portion of the set of six in each round.  Most athletes should determine what weight to use in this workout by the load on the push press. You should be able to easily hit a set of six push press with your chosen weight when you are fresh and plan to break up every round of 6 into no more than 2 sets during the workout.[/vc_column_text][/vc_column][/vc_row]

Skill

5 Rounds of
30 seconds of burpees
90 seconds rest
30 seconds of rowing for calories
90 seconds of rest

Like last Monday our skill work is a little different than what we normally see. Today we’re performing ten two minute intervals with thirty seconds of work.  The focus of this skill work is intensity! You have a lot of rest after each bout of work so the goal is to achieve the highest number of reps possible in that short time frame.  For burpees we’re looking for quick and explosive movement. This usually means working on the bottom part of the burpee. Practice rapidly closing your hips from the prone position and explode into your jump without hesitation.  If you need to work less than the 30 seconds to achieve quick reps that would better than slugging away at slow reps for this skill work.  Rowing may seem simple but technique plays and important part.  Focus on getting the fan wound up quickly and holding the pace at the highest number of calories/hour possible!

WOD

AMRAP in 7 minutes
7 Front squats 155/105 lb
14 Kettlebell swings 32/24 kg

Workout notes

This workout is a short couplet of two difficult weightlifting movements. Choose weights that you could easily do a set of 7 squats and 14 kettlebell swings unbroken.  You may want to break up the rounds as you fatigue during the workout but if your weight is so heavy that you can’t you may have gone too heavy! There is a large conditioning element to both movements in this workout as you’ll be forced to hang on to the object for a time rather than performing single repetitions. Give yourself a short amount of rest prior to each movement in order to do the largest sets possible.

WOD

AMRAP in 20 Minutes

30 Clean and Jerks 155/105
1000M Run

Workout notes:

Today’s workout falls in the longer time domain. You will spend 20 Minutes working through as many rounds as possible of 30 Clean and Jerks and a 1000M Run.  The weight for the clean and jerks is bumped up a bit, so today is a great day to add 5-10 lbs. to your bar if you have been lifting the same weight for awhile now. Choose a weight that is just a little too heavy for sets, but not so heavy that you have to rest a bunch between or set up for each rep.  If you need to scale this workout you can choose to decrease the number of clean and jerks each round or choose a shorter run if 1000M every round looks daunting.

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.4 will start at 9:30![/text-with-icon][vc_column_text]

WOD

10 rounds for time
10 alternating dumbbell snatch 50/35 lb
15 wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a task priority couplet with two lifting movements. 10 rounds of both movements is definitely on the higher end volume wise so if you are new to CrossFit or this level of volume consider scaling to 7 or 5 rounds.  Remember that if you are attempting to go “Touch and Go” on the dumbbell snatches we want to transfer the dumbbell from one hand to the other below the forehead.  Wall ball shots are a simple movement but focusing on your squat technique will make them go much easier.  Keep your torso upright and at the same angle throughout the entire range of motion. Use a target height and ball weight that you can consistently hit with the same body mechanics even when fatigued.[/vc_column_text][/vc_column][/vc_row]

Skill

EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.

Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. 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 transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.

WOD

1 round with 2 minutes on each station

burpees
air squats
two arm dumbbell power cleans 40/25 lb
air assault for calories

Workout notes

Today’s workout is a total of eight minutes long. You will have one opportunity to accumulate repetitions at each station during a two minute work period.  There is no rest between movements. This workout starts with simple bodyweight movements and transitions to a weightlifting movement and the always difficult air assault bike. Don’t be tempted to pace yourself during the first two movements in order to accumulate reps later on! This workout format is all about intensity! Use the the first two minutes to practice burpees at high intensity and keep the intensity up as you transition.  The benchmark load on the dumbbells is light for a reason! We’re looking for a weight you can rep out in large sets throughout the entire two minute work period. You will be fatigued when you get to that bike so find an RPM rate you can sustain and try to hold it for about 60 seconds before hitting it hard in the final push.  We have nine bikes available so for busy classes we’ll stagger by two minutes to give everyone the same stimulus.

Skill

Push Press
2-2-2-2-2

Today we are working up to strong effort two rep push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.

WOD

AMRAP in 10 Minutes

5 Shoulder to overhead 115/75 lb
10 Deadlift 115/75 lb
15 Box Jumps 24/20″

Workout notes

Some of you may recognize this workout as the second workout in the 2013 CrossFit Open.  In this benchmark workout any variety of shoulder to overhead movement was allowed. A push press, or push jerk will be totally acceptable.  Push press is the faster way to move the bar but may introduce some fatigue that you could avoid by performing push jerks.  You should have a good idea how appropriate the “Rx” load will be for you after performing the skill work.  For the workout we’re looking for a load that is somewhere in the 60% or less range of your max.  The deadlift load is meant to be very light so use the same weight as your shoulder to overhead.

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very comfortable with this skill!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

6 Rounds of 1 minute on each station

two arm dumbbell front squats 50/35 lb
row for calories
rest

Workout notes

Today’s workout is an interval style workout that will be scored like you would score the workout “Fight Gone Bad”.  Your score will be the total number of calories you accumulate across both stations for six rounds. Both movements are primarily pushing movements with the legs so pace yourself on the squats so you don’t hit failure when it comes time to row! Because you have a full minute of rest after the row, feel free to push the pace here more than you normally would!

Skill

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.

WOD

AMRAP in 12 Minutes
10 Kettlebell Swings 32/24 kg
20 Sit-ups
30 Double Unders

Workout notes

Today’s workout is a time priority triplet with three basic movements. The  rep count for kettlebell swings is on the low side so consider this a good opportunity to try testing a heavier load if you have been considering making a bump in the kettlebell you normally use.  Try testing out a heavier weight with russian style swings to eye level and gradually increase the height as you establish control.  Double unders are a tough skill and this workout is a great time to work on them!  If you have them scale the number you perform in each round to an amount you can complete in about 30 seconds.  If they are new to you make at least one attempt in every round before switching to single unders!

Skill

5 rounds of

30 seconds of thrusters 95/65 lb
90 seconds rest
30 seconds of snatches 95/65 lb
90 seconds rest

Today’s skill work has a little different flavor than what we are used to.  You will have five opportunities to work on both snatches and thrusters. In this skill work we are looking to work on intensity rather than strength or skill.  Assuming you have mastered the mechanics of both movements your goal should be to complete one large set of unbroken repetitions in each movement across all five rounds.  Use a weight you can move quickly and efficiently for both. Ideally you choose a weight you can perform a full thirty seconds of reps in one set when you are fresh.  That means roughly fifteen reps in both movements for the average individual.  This skill work will most likely feel like a pretty tough metcon by the time we’re finished but that is okay!

WOD

AMRAP in 5 Minutes
6 front rack walking lunge steps 95/65 lb
7 push-ups

Workout notes

Today’s WOD pairs nicely with our skill work.  Spend five minutes working on two difficult strength based movements.  The front rack walking lunge is a tough movement to master as it requires a good deal of unilateral strength, balance and coordination.  Perform the lunges in place and try to execute perfect mechanics.  Keep your torso upright and try to make this a lower body movement.  Because this is a short workout, choose a weight that allows you to keep the lunges unbroken throughout the entire workout. Finish up each round with a small set of push-ups.  Use the strictest standard you are capable of and maintain that throughout the workout even if you need to add some rest as the rounds accumulate.