Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox]

WOD

AMRAP in 20 Minutes
10 Broad jump 6′
10 DB Hang Snatch 50/35 lb
10 Push-up

Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind and clear a mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Break up the snatches as needed but do distribute the work evenly across both arms.

WOD

for time
1 Mile Run
100 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, most likely nearly half of your workout so try to run at a good pace but not at max effort as you have a straight set of wall ball shots to tackle after the run! A good strategy for the wall ball shots is to hit a large set in the beginning and move to smaller sets after that.  Just try to keep the amount of time the ball is on the ground to a minimum!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have a limited schedule this Monday, September 4th for labor day. We will be open and holding CrossFit classes at 8:30 & 9:30AM. Closed for the rest of the day. [/creativ_alertbox]

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

With a clock set for 21 minutes *

7 Minutes of
Rowing for calories

7 Minutes of
“Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

7 Minutes of
30 Double Unders
15 Two arm dumbbell push jerk 35/20 lb

* start at any station and rotate through each one

Workout notes: Today’s workout probably looks very different that what you normally see in a metcon.  We essentially have 3 different AMRAPs to work through using 7 minute intervals.  Record your score for each workout so you end up with 3 scores after 21 minutes.  Our three workouts are very different from each other so go at each one with an open mind! We have single element monostructural rowing, a gymnastic metcon followed up by a fast moving mixed mode workout.   Unlike other interval workouts there will be no rest between stations so leave a little time as you move between AMRAP’s to get ready for the next one and jot down your score.  If classes are busy this can be done in any order! Choose one AMRAP and rotate through until you have completed all 3.

Skill

EMOM for 10 Minutes
Straight set of HSPU

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A successful EMOM like this would be hitting the same number every round.   This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.  Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.

WOD

for time
27-21-18-15-12-9-6-3
Medicine Ball Sit-up 20/14 lb
Deadlift 135/95 lb

Workout notes: This task priority couplet pairs two movements we see frequently but each with a different twist.  You’ll use a medicine ball for your sit-ups and the deadlift is prescribed on the lighter side with a high rep count.  Even though the bar is light, focus on form especially as you fatigue.  It can be easy to get lazy here and let your back round.  If possible tap the ground behind your head with the medicine ball and then sit all the way up with it.  If for any reason you can’t do this you can keep the ball at your chest or leave the ball out of the sit-up entirely as a scaling option.

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD

for time
200M Run
21 Kettlebell Swing 32/24 kg
21 Box Jump 24/20″
200M Run
15 Kettlebell Swing 32/24 kg
15 Box Jump 24/20″
200M Run
9 Kettlebell Swing 32/24 kg
9 Box Jump 24/20″

Workout notes: Today’s workout is a sprint!  Keep in mind that once you get through your first round you are almost halfway done with your total reps. Make sure to choose a kettlebell and box height that allows you to move through your sets at a consistent pace.  You should be able to get through each round of kettlebell swings in 3 sets or less. Choose a box that you can safely jump to when fatigued rather than choosing a higher box and switching to step ups. The runs are short so do your best to keep a quick pace!

Skill

EMOM for 10 Minutes

[odd] straight set of kipping swings on rings or bar
[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 kipping swings and double unders.  Keep in mind we have a high volume of reps on the bar during the workout so go easy on your hands.  For beginners 3-5 reps working on tight and perfect hollow-to-arch reps would be a good place to start. Work on increasing your momentum with each rep so you can easily transfer that skill to toe-to-bar or pull-ups.  If you have been working on muscle ups give the rings a try for your kipping swings!

WOD

with a clock set for 12 minutes

as many reps as possible of

1 minute of toe-to-bar
1 minute of two arm dumbbell power clean 50/35 lb
2 minutes of toe-to-bar
2 minutes of two arm dumbbell power clean
3 minutes of toe-to-bar
3 minutes of two arm dumbbell power clean

Workout Notes:  Today we have a time priority couplet with a classic CrossFit bodyweight movement and the uncommon two arm dumbbell clean .  Your score will be your total number of reps accumulated across all 12 minutes.  If we have a large class and you are experienced with toe to bar and want to increase the difficulty of the movement you can start with cleans to test and build your toe to bar capacity under fatigue.  If you are new to toe-to-bar start with that movement so you can get the first two toe to bar intervals in with only a minute of work on the dumbbells.

Skill

EMOM for 10 Minutes
2 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique. Plan to end at a weight that is equal or heavier than the weight you plan to use in the workout.

WOD

AMRAP in 8 Minutes

4-8-12-16-20 …
Lateral burpee over the bar
2-4-6-8-10 …
Thruster 135/95 lb

Workout notes: Today we have classic and difficult couplet on the menu.  You’ll climb as high as you can in today’s workout starting with 4 burpees and 2 thrusters and adding 4 and 2 reps to each movement respectively.  Start with burpees and just remember that your number of thrusters is one half of the number of burpees you completed in that round.  If you finish the round of 20 burpees and 10 thruster and then finish 24 burpees, your score would be 20+24. The benchmark load on the thrusters is on the heavier side. The total number of thrusters is on the lower end in each round so use this opportunity to test out a heavier weight if you feel you are ready. You should definitely be able to perform the first couple of rounds unbroken if you choose to!

WOD

10 Rounds for reps

30 seconds of Power cleans 185/135 lb
30 seconds rest
30 seconds of Box Jumps 24/20″
30 seconds rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  Box Jump experts could possibly game the workout by not going hard on the cleans but that is not the intent of this workout!  Use this opportunity to go hard on both movements! The prescribed power clean load is a bit heavier than you might see in a higher volume workout with no rest prescribed.  Use this opportunity to try cycling a heavier load faster than you normally would.  That doesn’t mean you should go to failure or use a load too far outside of your comfort zone, but the weight on your bar should be a little heavier than normal.

WOD

3 Rounds for time

20 Power snatch 75/55 lb
400M Run
20 Overhead walking lunge steps 75/55 lb
400M Run

Workout notes: Today’s workout is a three round triplet with two weightlifting movements separated by a monostructural run. The benchmark load is on the lighter side and we have a long of running so this workout falls into the oxidative time domain. Even though you can treat those runs as a bit of recovery from the barbell be sure not to go so heavy that you are working at max effort and find yourself totally depleted on the runs. Your load should be light enough you can complete each round on the barbell in 2-4 sets.  The OHWL steps will be done in place with the barbell. Be sure to full test out the load overhead and make sure you can maintain an upright torso and locked out arms. If overhead mobility is an issue for you switch to front rack lunges.

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

for time
10-9-8-7-6-5-4-3-2-1
Hang power clean 115/85 lb
Front squat 115/85 lb

Workout notes: Today’s workout is a classic CrossFit combination of movements that compliment each other in this format. We saw this combination on 9/1/16 and it was a doozy. This time around we will lighten the load as our benchmark and increase the reps. Combined in a task priority workout where your rep counts drop in each round you should try to maintain a high intensity level as you become more fatigued. Remember to rest prior to each of your last set of hang power cleans so you don’t have to complete an extra rep before starting those front squats!