Category: Workout of the Day

WOD

5 rounds of

3 minutes on 1 minute off

4 Deadlifts 225/155lb
8 Kettlebell Swings 32/24kg
24 Double Unders

Workout Notes: This workout will be scored similar to how you would score the infamous CrossFit classic “The Chief”.  Accumulate as many rounds and additional reps in each 3 minute period.  You will be working for a total of 15 minutes so consider this a longer workout and pace yourself early on. Scale the barbell and kettlebell load as well as the double under numbers to something you can sustain well into the workout.  You should be able to complete both your deadlifts and swings unbroken when the workout starts so choose a weight that allows you to do this.  If 24 double unders will take you longer than 30-40 seconds consider cutting the number in half.  If you do not yet have consistent double unders you can complete 24 single unders each round with a double under attempt every 6 jumps.

Skill

5×1 Rope Climb

It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you.  For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time or practice a few legless or short rope climbs if you are ready.

WOD

5 rounds for max reps
1 minute Sumo Deadlift High Pull 95/65lb
1 minute Push Press 95/65lb
1 minute Rest

Workout Notes: Today’s workout is interval based. You will be working at 2 different stations for 1 minute each.  You will then have 1 minute to recover before your next round.  Because you are only working for 2 minutes at a time the goal should be to find a pace that is much faster than you might choose for a longer workout.  Treat each 2 minute period like a sprint and then do your best to recover during your rest period.  The weight is meant to be light today for both movements so that you can continually perform sets throughout the workout.  Scale the weight as needed.

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 10 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

50-35-20
Wall Ball Shots 20/14 lb 10/9′
Medicine Ball Sit-up 20/14lb

Workout notes: Today’s workout is another couplet with drop sets like we had yesterday. We start with the largest number of reps and progress through three rounds of decreasing reps. Drop sets allow you to maintain intensity through each movement as you become fatigued by making each round a little easier. For the medicine ball sit-up you will hang on to the ball through the sit-up. Tapping the ball on the ground over your head when you are laying down and then sitting up with with to complete the rep.  To scale this workout consider leaving the medicine ball out of the sit-ups or skipping the round of 20 reps of both movements.

Skill 

EMOM for 10 Minutes
Straight Set or :30 seconds of Chest to Bar Pull-Ups

For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some extra reps in but make sure not to work for anymore that 30 seconds per round. Keep in mind that you will be completing 10 rounds of this skill so even 3-5 reps will add up to quite a few pull-ups.  Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, jumping pull-ups with a slow lower down or a combination of any of these skills!

WOD

For time
21-18-15-12-9-6-3
Push-Up
Box Jump 24/20″

Workout Notes: While yesterday’s workout was predominantly barbell, today is all bodyweight. Scale the push-ups as needed so that you can maintain good form and get through the reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups.  Do your best to hold yourself with whatever standard you start with even if that means working in sets of 2 or 3 or even singles.  Move smooth and safe on the box jumps focusing on landing softly on the top of the box with an upright chest and weight in your heels. Scale your box height to something you feel comfortable jumping to rather than stepping up to a higher box.

Skill 

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 15 Minutes
400m Run
8 Front Rack Lunge Steps 135/95lb
12 Front Squats 135/95lb

Workout Notes: Today’s workout is on the longer side.  You will start each round with a 400m Run before moving into barbell front rack lunge steps and front squats.  If one of these two movements is more difficult for you make sure to select your weight based on that.  The lunge step is a little tougher than it looks so make sure you can perform multiple reps in a row with the weight you choose.  If you have selected an appropriate weight for yourself you should be able to complete your first round of lunge steps unbroken and with good form.  Focus on an upright torso through the whole lunge as you push back off your front foot to bring your feet back together standing tall.  After the lunges you will move on to 12 front squats.  These should be completed in 3 sets MAX.  Your legs will be fatigued when you get there so make sure to do plenty of warm up reps to test out your weight before the workout begins.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]This Thursday Lululemon is hosting a shop night for CFD members to celebrate Kirsten before she leaves for The CrossFit Games! She would love to see you there![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 to 2 sets of toes-to-bar. We’re looking for a set or two that you can maintain for 5 rounds, but feel free to bump the numbers up from what you would do if we were doing only toes-to-bar each minute.   If you are new to the movement perform kipping swings working on alternating between arch and hollow body and getting your toes as high as you can while maintaining this rhythm.  On the even minute perform at least :30 seconds of double under attempts.  If you have mastered the double under work as long as you would like during each minute and get as many double unders done as you can during each work period or try for a max unbroken set each minute.

WOD

AMRAP in 10 Minutes

Kettlebell Snatch 32/24kg*
*EMOM 7 Burpees

Workout Notes:  For today’s workout you will be trying to accumulate as many kettlebell snatches as you can over 10 minutes.  The only catch is that you will have to perform 7 burpees at the top of every minute, including the first minute.  Once you have finished your burpees in each minute you can move on to your kettlebell and get to work.  Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor or alternate arms between reps, each rep can be initiated from the hang and it is up to you how you split up the reps throughout the workout.  Aim to keep your burpees fast so that you are sure to have more time for kettlebell snatch reps.  If you find that the 7 burpees are taking up most of the minute, feel free to drop the number to 5 as a scaling option.

WOD

AMRAP in 20 minutes

4 Strict Pull-Ups
6 Deficit Push-Ups 45/25lb
8 Alternating Pistol squats
100M Run

Workout notes: Today’s workout follows the format of the famous CrossFit workout “Cindy” where we have an AMRAP of pull-ups, push-ups and squats but in this version we’re upping the ante by making each movement a little bit more difficult.  We also add a 100M run. The run will act as recovery if you find the movements challenging but experienced athletes can push the pace on the run to get a more metabolic effect in the workout.  You will want to scale each movement to one that is challenging to you for the pull-ups, that means anything from a jumping pull-up to ring rows, but you want to keep each round challenging and preserve the stimulus of a strict strength movement. Deficit push-ups will be scaled by maximal depth you can achieve while performing a standard push-up. For some athletes this might mean just working from the floor rather than scaling to your knees. The one legged squat is a difficult movement that requires a great deal of strength, coordination and mobility and will present the biggest challenge for most of us.  There are many ways to scale this movement. Use a box and perform one-legged step ups and lower downs if needed.

WOD
1000M Run
4 Rounds
20 Box Jumps 24/20″
30 Sit-Ups
1000M Run

Workout Notes: Today’s workout starts and ends with a 1000m Run.  Remember that we have a new running path for our 1000M course.  If you aren’t clear on the new course make sure to check with your coach!  When you return from your first run you will get to work on 4 rounds of 20 box jumps and 30 sit-ups.  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.  Step-ups are always a great scaling option if for any reason you should not be or are unable to jump.  Do your best to push the pace on the last run!

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.