Category: Workout of the Day

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Reminder

Today is daylight savings! If you don’t have a mobile phone that automatically adjusts the time for you it might be time to get one![/text-with-icon][vc_column_text]

WOD

AMRAP in 3 minutes at each station, rest 1 minute between each

Row for calories
Two arm dumbbell push press 35/20 lb
Air assault for calories
Alternating kettlebell cleans 32/24kg
Burpees

Workout notes

For today’s workout you will score this like you would score the workout “Fight Gone Bad”.  Your score will the be total number of reps completed at each station. Unlike fight gone bad you will only have one opportunity to complete reps at each movement. The total workout time is nineteen minutes. You will work for three minutes on each movement accumulating as many reps as possible prior to using one minute to rest and transition to the next movement. For busy classes we’ll start with different movements but follow the same sequence  in order to get the same stimulus.[/vc_column_text][/vc_column][/vc_row]

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.3 will start at 9:30![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes
10 Deadlift 225/155 lb
10 Push-ups
100M Run

Workout notes

Today’s workout is a time priority triplet with straight sets of a weightlifting movement, body-weight movement and a short run.  In a format like this you can plan on using that 100M run to treat the workout like an interval workout.  Use the run as a short recovery period and start lifting right when you get back in the gym.  In a 20 minute workout the volume could get pretty high so make sure you use a weight you could knock out in only a couple of sets when you are fatigued.  The weight should be fairly light in comparison to your 1RM.  At no time should you have to compromise your form in order to complete the round.[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][/vc_row]

Skill

Front squat with pause in bottom of squat
2-2-2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Stick with one weight across all five sets or work up to a strong effort squat but be sure to maintain your posture throughout the rep and after the pause.  Focus on keeping your knees tracking over your feet and your chest up. Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest and elbows up.

WOD

5 Rounds for time

10 left arm dumbbell overhead walking lunge 50/35 lb
20 sit-ups
10 right arm dumbbell overhead walking lunge 50/35 lb
20 air squats

Workout notes

This triplet features one of our most difficult weightlifting movements paired with two bodyweight movements.  The one arm overhead walking lunge will require you to carry a heavy load overhead with one arm while keeping your elbow straight and stacked above your shoulder.  Focus on keeping your overhead arm and torso perpendicular to the floor and move through the full range of motion with your legs.  If shoulder mobility is an issue consider using a dumbbell held at the chest or just performing the movement at bodyweight.  Remember to keep all of your squats to their fullest range of motion and feel free to use the dumbbell as an anchor for the sit-ups if you want an extra challenge!

Skill

EMOM for 10 Minutes

1 Slow pull power clean + split jerk

Our lifting today is more positional work with the clean and jerk.  For a “slow pull” clean we want you to specifically NOT yank the bar off the floor. Tighten up in your starting position and slowly bring the bar from ground up.  Practice keeping your hips down and chest up.  As the bar passes the knees it’s time to practice the second pull.  Accelerate  the bar by aggressively and violently opening the hips.  This part of the lift is done at full speed.  Receive the bar in the power position by dropping into a partial squat.  Reset your stance and grip if needed and finish up with a split jerk.

WOD

“Heavy Helen”

3 rounds for time
400m Run
21 KB Swings 32/24kg
12 Chest-to-Bar Pull-Ups

or

“Helen”

3 rounds for time
400m Run
21 KB Swings 24/16kg
12 Pull-Ups

Workout Notes

Today’s workout is one of the classic CrossFit benchmark “Girls” workouts.  You have the opportunity to go “Rx” with one of two versions.  If you are proficient with both the pull-up and lighter kettlebell swing your main challenge will be pushing the pace on the run.  If you are confident in both heavy swings and chest to bar pull-ups give the Rx+ version a try.  If you are still working on getting pull-ups try banded pull-ups, ring rows or jumping pull-ups.

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

10 Rounds for reps of

30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of burpees
30 seconds of rest

Workout notes

Today’s workout features two difficult conditioning movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.   Use this opportunity to go hard on both movements! The prescribed two arm dumbbell thrusters will feel quite a bit heavier than the equivalent load performed with a barbell so be sure to test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  Use the 30 second rest intervals to increase the intensity of both your burpees and and thrusters.  Try to go a little bit faster in each round than you would if this was a straight AMRAP or for time workout!

SKILL

Back Squat
10-10-10

Today we’re performing 3 sets of 10 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

for time

27-21-15-9
Alternating dumbbell snatch 50/35 lb
9-15-21-27
Box jump 24/20″

Workout notes

Today’s workout is a time priority couplet. The workout will be front loaded with dumbbell snatches and will end with a large number of box jumps. Make sure to land with your chest up and knees over your toes on the box before standing tall to complete the rep.  If needed scale the box height so that you can maintain jumping through the entire workout rather than switching to step-ups.  If you plan to choose step-ups as a scaling option from the start feel free to go with the prescribed height.  For the dumbbell snatch make sure to choose a weight that you can knock out large sets with without stopping to rest. The dumbbell weight here is not meant to be so heavy that you need to rest between each rep.  The dumbbell will return to the ground between each rep and should move from the ground to overhead in one smooth motion.  A good goal today would be to be able to move at close to the same pace throughout the entire workout as set sizes decrease for the snatches and increase for the box jumps.

Skill

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! Advanced athletes should be working on stringing together sets of chest-to-bar pull-ups.

WOD

AMRAP in 12 Minutes *
Wall ball shots 20/14 lb

* 15 Double Unders EMOM

Workout notes

Today’s workout is a time priority workout with a buy in on every round.  Complete as many reps as possible of wall ball shots in 12 minutes but perform about 10-15 seconds of double unders EMOM.  Your score will be the total number of repetitions you complete of the wall ball shots. If you don’t have double unders yet, perform single unders but make one attempt at a double under every minute.

WOD

AMRAP in 20 Minutes
10 Strict Press 75/55 lb
20 Sit-ups
10 Broad jumps alongside barbell, plate to plate 4.5′

Workout notes

Today’s workout is a time priority triplet with a strict weightlifting movement coupled with two bodyweight movements.  Spend some time figuring out what your strict press weight should be.  Just like the strict pull-ups from yesterday, most of us will need to break up the strict press during the course of the workout.  Ideally you choose a weight you can easily do for a set of ten while fresh. We’ll be doing broad jumps today and we’ll use the barbell as your measuring stick. With a loaded barbell the distance between plates is about four and half feet.  Jump that distance for each rep in the set of ten.  Your score will be your total number of completed rounds and additional reps in 20 minutes.

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REMINDER

We only be holding one class today at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5 Strict Pull-ups
10 Squat Cleans 135/95 lb
5 Push Jerks 135/95 lb

Workout notes

Today’s workout is a time priority triplet with a strict gymnastics movement coupled with two weightlifting movements.  If you are still working on getting a strict pull-up scale to performing ring rows or banded pull-ups with a momentary pause at the top and bottom of the rep.  If you are using a band we want to make sure you are performing the reps as strict as possible rather than letting the band give you too much assistance as you rebound off of the bottom.  Remember that most everyone going “Rx” will have to break up those pull-ups during the workout so the difficulty level should be similar for those of us that are scaling.  Get through the squat cleans by performing single repetitions with paced rest between each rep.  Most athletes will want to load the bar based on how difficult the push jerk is.  You don’t need to go unbroken during the workout but you definitely should be able to hit five easily when fresh.   Your score will be your total number of completed rounds and additional reps in 20 minutes.

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Reminder

We only be holding one class Saturday the 4th at 8:30AM.  Heats for 18.2 will start at 9:30![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
power snatch + hang power snatch from above the knees + hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second and third reps will be from the hang.   This is positional work so your load should be much lower than your max effort lifts. Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

5 rounds for time of

10 dumbbell hang power snatches, left arm 50/35 lb
10 dumbbell hang power snatches, right arm 50/35 lb
10 dumbbell goblet step ups 50/35 lb 24/20″

Workout notes

We’re doubling up on the snatches today! Our workout is a task priority couplet with two movements. The dumbbell hang power snatch and goblet step ups.  The snatches will most likely get your heart rate up but you should be able to recover a bit while you are performing the strength based step ups.  Dumbbell hang snatches are a little different than the kettlebell snatches that we have seen in the past.  The dumbbell snatches don’t give you the same advantage of rotating your arm around the kettlebell as you press out.  Focus on a high elbow pull and punching out quickly as you receive the dumbbell overhead.  To perform goblet step ups you will need to hold the dumbbell at your chest at keep your torso upright and ensure this is a leg based movement rather than taxing your low back to move around the box.  If you can’t nail the mechanics of the step up with your snatch weight try a lower box height or leave the weight out for that movement.[/vc_column_text][/vc_column][/vc_row]