Category: Workout of the Day

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 5 sets rather than adding weight as you go.

WOD

AMRAP in 10 Minutes

5-10-15-20-25… Kettlebell Swings 32/24kg*
*200M Run after each set

Workout Notes: Today’s workout features kettlebell swings and running. At the beginning of the workout you will feel like you are doing quite a bit of running.  Try to keep your pace up on the runs while you are feeling fresh during the first couple rounds.  As the kettlebell swing reps build your runs will become a short time for recovery during large sets of swings.  Because this is an AMRAP and the rep count starts out low, today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up.  As always make sure you are able to swing your kettlebell safely and with good form under fatigue.

Skill 

EMOM 10 Minutes
3 Power Clean & Push Jerk

Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be performed as “Touch and Go” but that is an option and a great time to work on barbell cycling. Focus on catching the bar with your elbows up and in a partial squat. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  Make sure to stand to complete the lift before moving on to the next rep.

WOD

AMRAP in 8 Minutes 
5 Push-Ups
10 Alternating Jumping Lunges

Workout Notes: Today’s workout is a sprint. The time domain is short and the rep count is low for both movements.  The goal here should be to move quickly between movements with minimal rest. If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level. Jumping lunges can be a difficult as well so if a scaling option is needed here you can choose to do normal alternating lunge steps rather than jumping.

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

10 Rounds for reps of

30 seconds of two arm dumbbell thrusters 50/35 lb
30 seconds of rest
30 seconds of double unders
30 seconds of 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.  Double under experts could possibly game the workout by not going hard on the thrusters but that is not the intent of this workout!  Use this opportunity to go hard on both movements! The prescribed two arm dumbbell thrusters will feel quite a bit heavier than the equivalent load performed with a barbell so be sure to test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  If you are new to double unders this would be a good time to stick with them for the entire workout and get yourself an “Rx” score on the board regardless of your skill level.  Go hard and have fun!

Strength

Deadlift

5×2

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 5 sets of 2 or you can add weight every set and work up to a heavy double. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Hang Power Cleans 155/105 lb

Workout notes: Today’s workout is a triplet of three very different movements. We start with with a run before moving into 21 burpees jumping laterally over the bar.  If for any reason you shouldn’t jump you can either perform regular burpees next to your bar or step over the bar after each burpee rather than jump.  If you are capable of jumping do your best to maintain the jump even when you get tired. After the burpees move on to your barbell for 12 hang power cleans.  The weight on your bar should be manageable for sets throughout the workout.  Plan to get through the 12 reps in no more than 3 sets with the weight you choose.

Skill

8×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight to your strict pull-up work choose one weight and carry it across for all 8 sets.  If you do not have strict pull-ups yet perform 8 sets for max reps of supine ring rows, banded strict pull-ups or a combination of both.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

for time

40-30-20-10
Alternating Dumbbell Snatch 50/35 lb
Goblet Squat

Workout notes: Today’s workout is a short duration couplet using a dumbbell for both movements.  We have a total of four rounds starting with high repetitions. In each round we drop by 10 reps on each movement for a total of 200 reps. Remember that the round of 40 has almost half of volume for the entire workout so pace yourself early and try to maintain a steady pace for rounds 2-4.  If you are familiar with the dumbbell snatch use this opportunity to practice transferring the dumbbell in the air and complete your reps as “touch and go”.  When it comes to the goblet squat we are looking for perfect positioning! Hold the dumbbell vertically and keep your torso upright throughout the entire range of motion.  If you are new to this level of volume or CrossFit in general consider cutting out the round of 40.

WOD

6 Rounds for reps with 1 minute on each station

Toes-To-Bar
Wall Ball shots 20/14 lb
Row for calories
Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 6 rounds and come up with a total score.  Remember that even though you only have one minute on each station you will be working for a total of 18 minutes in a 23 minute workout so don’t go all out in those first rounds. Start out at a steady pace and try to maintain your workload across all 6 rounds. 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. Each round will end on the rower so work hard during this last minute and then do your best to recover during your minute off.

WOD

AMRAP in 30 Minutes
400M Run
30 Hang Squat Cleans 115/85 lb
400M Run
30 Burpees

Workout notes: Today’s workout is a long one! Plan your pace accordingly so that you can keep moving consistently for the full 30 minutes.  The rep count on the hang squat clean is high and the weight is meant to be manageable. Small sets should be possible with the weight you have on your bar.  Settle in to a consistent pace with your burpees rather than sprinting for a few reps and being forced to rest.  If 30 minutes sounds like too much you can choose to scale to 20 or 25 minutes.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles.  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.  You should end this EMOM well above the weight you will use for today’s workout. If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps. You should be able to perform large sets with the weight that you choose, plan to open with at least a set of 10.  If you are doing singles at any point you have gone too heavy.  For those of you using 55lb or less consider using a training bar so that you are able to have larger plates on your bar.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!

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

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

Workout Notes: Today’s AMRAP features push-ups, kettlebell swings and box jumps.  15 minutes is on the longer side so you will want to settle in to a pace that you can sustain for the duration of the workout.  If you aren’t quite ready for strict push-ups from your toes, choose a scaling option that is as challenging as possible for your current strength level.  You should be able to get your kettlebell swings done in 2 sets at the beginning of the workout.  The rep count for the swings is low and because this is an AMRAP today would be a great opportunity to bump up your kettelbell weight if you’ve been thinking about moving up. If you need to scale the box jump height to be able to jump make sure to do so rather than stepping up to a higher box.

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

for time

21-15-9
Sumo deadlift high pull 115/85 lb
Lateral burpee over the bar

Workout notes: Yesterday’s workout was in a longer time domain and today we are looking at a workout in the sprint category. The sumo deadlift high pull should be light enough that you could complete each round in the lowest amount of sets possible. If you find yourself doing single repetitions early on you have gone too heavy.  Lateral burpees will be most difficult if you are jumping over the bar, commit to sticking to the jump if you can even when it gets difficult.  Scale the movement to stepping over the bar if you are at all worried about the safety of your reps.