Category: Workout of the Day

EMOM for 10 Minutes

1 Hang Squat clean  + Split jerk

Today we have some barbell skill work on the menu.  Start by deadlifting the bar to the hang position and then lower the bar by bending slightly at the knees and then closing the hips. Drive the bar upward and receive it at the shoulders while you drop under the bar into a full squat.  Stand up and then follow up with a split jerk.  You have a total of 10 attempts at this lift. Use this opportunity to practice the mechanics of the lift.  Focus on keeping your elbows high during the squat and chest up as you dip and drive for the jerk.

WOD

3 Rounds for time

30 Medicine ball cleans 20/14 lb
20 Burpees

Workout notes: Today we have a task priority couplet of the dreaded squat and burpee combo.  Medicine ball cleans are a great opportunity to practice quick turnover with your elbows and dropping under the ball and into your squat.  Remember to cycle each rep to it’s full range of motion. With a movement like medicine ball cleans it can be very easy to get lax with your movement standards.  Aggressively open the hips as you would with a barbell and descend to the bottom of your squat for each and every rep.  Count your burpees after reaching full extension with a clap overhead.

Skill

EMOM for 10 Minutes

[odd] Straight set of Toe-To-Bar or kipping swing
[even] 30 second arch hold

Our skill work is a great opportunity to refine two common gymnastics movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and arch hold.  If you are new to the kipping swing  start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up as high as possible. Remember that this is skill practice so don’t start with a max set or use this to test your overall work capacity if you haven’t mastered these skills yet.  Start with small sustainable sets and try to maintain that effort across each round. On the even rounds lay down and hold the arch position for as much of the 30 seconds as possible.  For an added challenge try holding a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes
10 Hang Power Clean 185/125 lb
100M Run

Workout notes: Today’s workout is a time priority couplet that is formatted a little bit like an interval style workout where we have a heavy weightlifting movement and a short run to use as a bit of recovery.  The benchmark weight for the workout is on the heavy side so use this opportunity to test a little bit heavier load than you might normally use in a high rep metcon.  If you do choose to bump up your load on the barbell you’ll want to make sure you choose a weight with which you can perform each round in 2-3 sets.  If you find that you need to perform single repetitions early on you have gone too heavy. Remember to review the hook grip! If you aren’t already used to the hook grip when lifting you will definitely want to use it on this workout! Although uncomfortable at first, commit to the hook grip and stick with it for all of your weightlifting

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 10 Minutes

20 Push-ups
30 Alternating Dumbbell Snatch 50/35 lb
40 Sit-ups

Workout notes: Today’s workout is a time priority triplet with two bodyweight movements and a common weightlifting movement.  The set size for our push-ups is in the moderate range so you’ll want to prepare for the difficulty level to increase as you get fatigued during each set and as you complete rounds.  Scale to a method that keeps your torso locked flat in the hips and back so can maintain the strength stimulus throughout the workout.  Most of us will need to add additional rest as you get deeper into the workout.  Snatches can be performed as touch and go or as single repetitions.  Whichever method and weight you choose should keep you working with a constant output rather than performing max effort reps or sets and needing a bunch of rest.  Use your dumbbell as an anchor and target for the sit-ups if you like. This will allow to keep your reps fast and put an emphasis on the hip flexors during your workout.

Workout notes:

5 Rounds for time

20 Box Jump 24/20″
30 Thrusters 45/35 lb
400M Run

Workout notes: Today’s workout is a task priority triplet.  Your score will be the total time it takes you to complete all 5 rounds.  The volume load for this workout is on the higher end so if you are new to CrossFit or this level of volume consider scaling the workout to 3 rounds.  We’re doing a total of 100 box jumps and a 150 light thrusters. Even though the benchmark load is light the large set size will add a layer of difficulty to the movements.  Use a load that you can perform all 30 repetitions in 2-3 sets.  A 15 lb barbell, light dumbbells or PVC is an option.  There is a heavy conditioning element with the box jumps and thrusters that will make pushing the pace on the run difficult.  Make an effort not to use the run as recovery and try to push the pace of each 400M lap.

WOD

AMRAP in 20 Minutes
8 Pull-ups
12 Overhead Squat 95/65 lb
16 Bodyweight walking lunge steps 

Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to pull yourself high enough to get your chin over the bar.  Make sure to set yourself up with an easy way to get in and out of the band throughout the workout so that you don’t lose a bunch of time here.  If you can’t find a band that works, try ring rows or jumping pull-ups. The overhead squat may prove difficult so make sure to choose a weight light enough here to keep your shoulders in a strong and healthy position.  If for any reason the overhead squat isn’t happening for you it can be scaled to a front squat.  Perform your lunges without the the barbell, practice keeping your torso in a solid upright position throughout the entire range of motion of your walking lunges. 20 minutes in a long time so keep that in mind when you set your pace from the start!

Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

AMRAP in 10 Minutes

30 Double Under
15 Kettlebell Swings 32/24 kg

Workout notes: Today’s workout is a time priority couplet featuring two common CrossFit movements.  You’ll score as many rounds and reps as possible in 10 minutes of double unders and kettlebell swings.  If you are still working on double unders today would be a great opportunity to focus on the movement. The first option is to cut the volume down in each round to a number you think you could perform in at least 60 seconds.  If that seems out of reach and you are scaling to single unders commit to making at least one double under attempt for every 15 single unders that you perform.  Remember that the kettlebell swing can be first scaled by performing swings to eye level if you are attempting to swing a heavier weight than you normally do.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes: Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpees buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.

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!

WOD

AMRAP in 15 Minutes

30 Sit-ups with medicine ball 20/14 lb
200M Run
30 Push-ups
200M Run

Workout notes: Today’s workout is a time priority triplet.  We are pairing sit-ups and push-ups with a short run. The volume for both movements is on the hight end in each round but you have two 200M runs separating them.  The sit-ups and push-ups will give your breathing a bit of recovery from the runs so use this opportunity to test pushing the run pace a little but.  If you can glance at the clock as before and after each run start at a moderate pace and try to reduce your run splits as you are working.  Your push-up pace is likely to slow down as it is primarily strength based so increasing those run speeds will help you keep working at a steady pace.

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Skill

Squat clean

1-1-1-1-1

Spend some time today working up to a strong effort Squat clean. We will be lifting without the EMOM timer today so you take your time between attempts and try to get a little bit more weight on the bar than you might during lifting on the interval clock.  This doesn’t mean you will necessarily work up to a max for the day but you can use this opportunity to test a heavier weight than you might normally.  Focus on keeping your hips down during the first pull from the floor and quickly drop under the bar after driving the bar upward with the hips.  Turn your elbows over quickly and release your grip on the bar as you receive it at your shoulders. All of the load on the bar should be resting on your shoulders in the bottom of the squat.  Try to maintain a vertical torso and keep those elbows up as you stand up to finish the lift.

WOD

AMRAP in 10 Minutes
30 Air Squats
10 Sumo deadlift high-pull 95/65 lb

Workout notes: Today we have a time priority couplet with two of our foundational movements.  The air squat is an unloaded bodyweight movement.  Your bodyweight squat should look no different than your squat with a barbell. Initiate the squat by sending the hips back and down and descend until your hip crease passes the top of your knee.  Keep your chest up throughout the movement and take special care to keep your knees tracking over the line of your feet rather than collapsing inward.  The sumo deadlift high pull begins with a wide stance with your feet pointed out such that your shins are parallel to the bar. Your hands should be about two thumbs length apart in the center of the bar.  Drive the bar upward and violently open your hips to create vertical drive on the bar.  Your score will be the total number of rounds and additional reps you perform in 10 minutes.

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of overhead reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible. If you’re ready, give free standing handstands a try.

WOD

AMRAP in 12 Minutes

10-20-30-40 … *
Alternating Kettlebell Clean & Jerk 32/24 kg

*10 Burpee Box jump 24/20 after every round

Workout notes: Today’s workout is a time priority couplet with a difficult ascending rep scheme for the weightlifting movement and a set number burpee box jumps.  You’ll start with 10 reps of kettlebell clean and jerks alternating arms with every rep.  For this movement we’ll take the kettlebell all the way to the floor for every rep.  Power clean the kettlebell to your shoulder while rotating it around your wrist so you have the bell in a stable pressing position prior to going overhead.  Keep your elbow tucked in and pointing down in the receiving position of the clean. From there we’re essentially performing a shoulder to overhead movement.  You can push press or push jerk the kettlebell overhead.  Each round ends with 10 Burpee box jumps so your score will be the round you completed all the kettlebell reps AND all the burpees plus any additional reps.  So if you completed the round of 20 and then got one burpee box jump in the round of 30, your score would be 20+31.