Category: Workout of the Day

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][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”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

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.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][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”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

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]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][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”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

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.