Category: Workout of the Day

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Please note

We will be canceling our Friday night 6:30 class this week in order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game.[/text-with-icon][/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”][vc_column_text]

Skill

EMOM for 10 Minutes
1 Power clean + 1 Hang Power clean

We’re working on a barbell complex in today’s skill work.  For a power clean you’ll want to receive the bar at the shoulders while in a partial squat stance.  Catch the bar above with your hip crease above the top of your knee.  If you are performing the lift properly you will most likely need to drop progressively lower during the hang power clean and as the bar gets heavier.

WOD

AMRAP in 10 Minutes
10 Lateral burpee over the bar
10 Deadlift 225/155 lb

Workout notes

This deadlift should be fairly light compared to your max but moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping if needed.[/vc_column_text][/vc_column][/vc_row]

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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.[/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”][vc_column_text]

WOD

AMRAP in 15 Minutes
18 medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 push-ups

Workout notes

Today’s workout is a time priority triplet with two foundational CrossFit movements and a set of a strict bodyweight movement.  Try your best to fully open your hips for every medicine ball clean prior to dropping under the ball in your squat.  Remember to slide your hands around the ball so that it doesn’t rotate as you drive your elbows forward.  Don’t let the light load on the barbell trick you into using only your arms and performing upright rows.  Create explosive vertical hip drive by violently open your hips as the bar passes your knees.[/vc_column_text][/vc_column][/vc_row]

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WOD

3 Rounds for time
30 Box Jump Overs 24/20″
200M Uneven farmer carry
30 One arm push press

Workout notes

Today’s workout is a three round task priority triplet. Don’t be fooled into thinking this is a short workout by the fact we have only three rounds.  Each movement comes in a high volume format so you’ll want to find a sustainable pace early and break up each set so you can keep moving.  Choose two challenging objects to carry and distribute the work across both arms by rotating at the 200M turn around point.  At the end of each round perform 30 push presses with either of the weights.  If you are feeling bold you can use the heavier of your two weights but you’ll want to test it out beforehand and make sure you can easily do 10+ with your chosen weight while fresh.  Break up each set of 30 in whatever way you see fit but just as with the kettlebells remember to break up the work evenly across both arms.[/vc_column_text][/vc_column][/vc_row]

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WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes

 For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest after every run.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest and then starting out on another run if your split times have been under your remaining time.  Keep track of your splits and start your first round at a submaximal, strong effort.   Run at a pace you can hold for several rounds so you can increase intensity as the rounds accumulate. Your score will be the total number of 400M runs that you complete.[/vc_column_text][/vc_column][/vc_row]

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Skill

EMOM for 10 Minutes
1 Hang squat snatch from above the knees + 1 hang squat snatch from below the knees

Our skill work today focuses on the difficult hang squat snatch.  We are doing a  a two position lift that has you first snatching from above the knees and then below the knees.  This is meant to be unbroken and for most athletes that will mean keeping the load fairly light and using this as skill work.  Practice keeping your hips down and knees back as you hit each position.  Remember if the overhead squat is a difficult for you, you are not alone! Go only as deep into your squat as you are able to safely and under control.  Practice good mechanics rather than loading up too much weight and hitting ugly lifts.   If the squat isn’t happening today perform power snatches.[/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”][vc_column_text]

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Wall ball shots 20/14 lb 10/9′

100M Run after every round

Workout notes

Today’s workout is a time priority couplet with an ascending rep scheme.  Your score will be the number of wall ball shots completed in any round where you finished the 100M run as well. If you completed the round of 40 and finished with 20 wall ball shots into the round of 50, your score would be 40+20.  With an ascending rep scheme like this one you can expect the wall ball shots to increase in difficulty as you fatigue.  There is no need to perform large unbroken sets during the first few rounds if it is going to leave you too winded to move quickly on the run and start the next round.  Break up your sets early and try to maintain short rest intervals.  The run is on the shorter side so use that as a bit of recovery but keep up a moderate pace and return quickly to start your next round.[/vc_column_text][/vc_column][/vc_row]

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Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 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.[/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”][vc_column_text]

WOD

AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet.  Your score will be your total number of rounds plus any additional reps completed.  Each round starts with a set of push-ups.  The push-up volume will add up over 15 minutes so expect that movement to increase in difficulty as you fatigue.  Do your best to maintain the same movement standard throughout the workout rather than scaling mid workout just to complete more reps.  Kettlebells are incremented by 4kg so increase of what you normall swing can feel pretty significant. If you are considering bumping up your kettlebell weight this time around try performing the workout with russian style swings rather than going overhead.[/vc_column_text][/vc_column][/vc_row]

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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![/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”][vc_column_text]

WOD

for time

21-18-15-12-9-6-3
Hang Power Clean 115/85 lb
Push Jerk 115/85 lb

Workout notes

Our workout today is a task priority couplet with two barbell movements!  The benchmark load for the workout is on the lighter side.  It will be an advantage to be able to complete large sets of both movements as you work through each round. Remember to review the hook grip! It may feel a bit awkward at first but it’s very helpful during a workout like this![/vc_column_text][/vc_column][/vc_row]

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Skill

1RM Clean and Jerk

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 Sit-ups with medicine ball 20/14 lb

Workout Notes

Today’s workout pairs a pretty simple skill with a more difficult one.  We are adding a bit of difficulty to the sit up by holding on to a medicine ball.  You will tap the ball behind your head as you lay down for the sit-up and then sit all the way up with it at the top of the rep.  You will always be completing twice as many double unders as you are sit-ups.  If you are still having trouble with double unders you can scale the number of reps each round rather than doing only singles.  You could choose to complete the same number of double unders as sit-ups each round or even half as many double unders as sit-ups if you are very new to this skill.  If you are still unable to get any double unders at all you can complete the same number of single jumps per round with a double under attempt every 5 jumps.[/vc_column_text][/vc_column][/vc_row]

Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

25 Squats
20 Alternating Dumbbell Snatch 50/35 lb
15 Burpee

Workout notes

Today’s workout is a long duration triplet. We have two bodyweight movements and a high rep set of a light weight lifting movement.  When it comes to the squats try to get your hip crease below parallel and maintain that depth throughout the workout.  Later on when you start to fatigue pay special attention to your squat depth and make sure you are holding yourself to the same standard throughout each round.  The main driver for your dumbbell snatch should be a violent hip opening creating vertical drive for the weight.  If you find that you are simply pressing the dumbbell overhead you may not be recruiting your hips effectively.  Do your best not to use the burpees as recovery and practice quick, explosive repetitions and rest as needed.

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WOD

for time

1 Mile run
50 Power cleans 135/95 lb

Workout notes

Today’s workout is a chipper but it is essentially two single element pieces. We start with a moderate duration run and finish with a large set of a simple barbell movement.  It will be a little chilly today so wear long sleeves and some cold weather gear for the run if needed. You will probably start to warm up as you make your way to the turnaround point but you’ll want to be comfortable as you set out.  When you get back to the gym you’re tasked with a large set of power cleans.  The best strategy for a set size this large is usually single repetitions at a sustainable cadence.  Challenge yourself when you get to the barbell by limiting the time the bar rests on the ground.  Take a few breaths and pick up that bar![/vc_column_text][/vc_column][/vc_row]