Category: Workout of the Day

Skill

Handstand work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to 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 getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

AMRAP in 15 Minutes
10 Deadlift 225/155 lb
200M Run
30 Double unders

Workout notes: Our metcon today is a time priority triplet.  15 minutes is a longer format so you’ll to choose a weight you can consistently perform each round in at least 2-3 sets for the duration of the workout.  If you find yourself having to perform singles or compromising your form to complete each round you may have gone too heavy. This workout is a great opportunity to work on your double unders so if you are new to them attempt a number you can achieve in every round within at least a minute of work.

Skill

Front Squat
5RM

Today we’re working up to a strong effort 5 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 rather than adding weight as you go.

WOD

AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-Up *
Alternating Dumbbell Snatch 50/35 lb

*you may use your dumbell as an anchor and target if you like

Workout Notes: We saw a similar workout on May 15. In that workout we had the same set size for every round and in this workout we’ll increase the difficulty a good deal by increasing the rep count as we complete rounds. You’ll still complete as many reps as possible but you’ll be more likely to finish in the middle of one of the larger rounds.    For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.   If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.

Skill

Two rounds of Tabata alternating between both movements

Toe to Bar
Plank Hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so that will be 16 rounds total for 8 minutes total.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  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. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar.

WOD

5 rounds of 3 minutes on 1 minute off

3 Power Cleans 135/95 lb
6 Push jerk 135/95 lb
9 Lateral burpees over the bar

Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini amrap accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps.  Restart with the power cleans at the start of each interval.   You will be using the same load for power cleans and push jerks so base your weight off of your push jerk load. Going unbroken is never required but in this case you should definitely be able knock out an easy set of 6 jerks when fresh. Pacing will be important here. Sprinting the first round is most likely not a good strategy because this workout is on the longer side.

Skill

EMOM for 10 Minutes
2 Hang Squat Clean

Spend a few minutes working on the the hang squat clean.  Start by deadlifting the barbell into the hang position and pausing at full extension. From there lower the bar to the mid thighs and open the hips to create vertical hip drive and drop under the bar and stand up for each rep.  This lift is difficult as it requires a high level of control as you violently open the hips to generate some momentum on the bar in order to drop under.  The challenge for most lifters will be in pulling the bar back into the receiving position as as you drop under.  As always, start light and increase only if you have the mechanics down.

WOD

AMRAP in 9 Minutes
6 Air Squats
3 Push-ups

Workout notes: Today we have a high intensity, short time domain couplet with two bodyweight movements.  By air squats we mean only body weight.  It will be tempting to short the range of motion by not hitting full depth in the squat but don’t shortchange yourself by shortening your depth as you get tired.  Squat to the depth you are capable of throughout the entire workout. If you are proficient at push-ups you should have no trouble moving through these small set sizes so the focus should be intensity! Perform quick transitions and work at a fast but sustainable pace.

WOD

With a Partner!
2 Rounds of 4 Minutes at each station

Rope Climbs
Kettlebell Swings
Strict Ring Dips
Rest

Workout Notes: We’re tackling a partner workout today! Text your bestie or workout pal and meet them at the gym today for some fun! You can choose your partner when you get to class of course as well or Coach Alex will help you find someone that will be a good fit! You will be moving through 2 rounds at 3 different stations working for 4 minutes at a time followed by 4 minutes of rest. You can trade off work with your partner however you choose. If you and your partner need to scale movements in different ways that’s ok, you will want to partner with someone who can move at the same pace as you throughout a workout regardless of how you are scaling each movement.  Have fun and work hard!

WOD

AMRAP in 30 Minutes
200M Uneven Farmer Carry
40 Double Unders
20 Burpees
40 Double Unders

Workout notes: Today’s workout falls into a longer time domain. Most of your time will be eaten up by the longer farmer carry and then you’ll have to complete a total of 80 double unders and 20 burpees.  Use weights that are challenging for the farmer carry but use weights that you can carry at least 50M while fresh.  If you are new to double unders this will be a good opportunity to practice in smaller sets.  If you have double unders commit to a number of them in each set, 10 or 20 rather than 40 would be good if you are consistent but not quite an expert yet.

Skill 

Tabata L-Seat

Today’s skill work has us performing a difficult core strengthening movement.  We will do a full round of Tabata holding 20 seconds of an L-Seat in every round.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.

Metcon 

Every 4 Minutes for 5 Rounds*

for time

200M Run
15 Thrusters 95/65 lb

*Start rounds at at 0:00, 4:00, 8:00, 12:00 and 16:00  on the clock.

Workout: For this workout you will record the time of each attempt of running and thrusters.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your later rounds.  If you are not sure you can make the 200M run and 15 thrusters in the first rounds with some time to rest you can scale the volume by decreasing the load on the thrusters or shortening the run.  Your run and thruster speed should be much quicker than if this were just a 20 minute AMRAP of the two movements.  If you are unable to make the interval at any point your workout turns into an AMRAP for the remainder of the time left on the clock.

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two 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 rather than adding weight as you go.

WOD

3 Rounds for time
30 Goblet walking lunge steps with 50/35 lb  dumbbell
10 Power clean 185/135 lb

Workout notes: Our workout today is two weighted movements with a heavier load. The single dumbbell may feel light at first but the high volume of lunges and combination of power cleans should prove quite difficult. Hold the dumbbell goblet style and practice keeping your torso upright throughout the entire range of motion.  A heavier load than normal on the barbell is okay but keep the weight in the 70% range if you know your 1RM.  Single repetitions will probably be preferred by most athletes but these reps should by no means be max effort.

Skill

EMOM for 10 Minutes
Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice perfect mechanics before you increase the weight.

WOD

for time

400M Run
50 sit-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups

Workout notes: Simple but effective! If you have been in the gym the last few days we have had a weight bearing emphasis in our WODs. Today we lighten the load and focus on speed.  Today’s workout is three total rounds keeping the volume fairly low for each movement.  Use this opportunity to push the pace on the runs a little bit as you will be able to recover during the sit-ups and push-ups.  Each set of sit-ups and push-ups is on the larger side but the total rep count is low so you can be pretty aggressive with each set if you are experienced. Newer CrossFitters can scale the volume by cutting the sit-up and push ups reps in half or by cutting off the last round.

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Skill

EMOM for 10 Minutes
Straight set of Chest to Bar Pull-Ups

For this skill work you will be working on on maintaining a set of chest to bar 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.

WOD

AMRAP in 10 Minutes
20 Medicine Ball Clean 20/14 lb
10 Sumo Deadlift High Pull 75/55 lb

Workout notes: This couplet features two of the foundational movements from CrossFit. Both seem simple but do require some practice to execute perfectly.  The medicine ball clean teaches and requires speed dropping into the squat underneath the medicine ball and the SDLHP will be much smoother with a violent hip opening to drive the barbell upward. Don’t be tempted to shorten the range of motion of either movement to end up with a higher score!