Category: Workout of the Day

Skill

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Ups

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

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/85 lb
10 Kettlebell Swings 24/16 kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.  For those of you that have been swinging the 32/24 kg RX regularly don’t be afraid to go heavier than the “Rx” version of this workout and swing your normal weight. This is a hero workout so challenge yourself!

Strength

7RM Front Squat

Today we’re tackling some heavy high rep front squats. 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.  7 reps is A LOT for a heavy weight so go in with a plan and use your first set to test out how you handle the 7 reps and build across several sets.

WOD

AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Workout notes: This workout is all about speed! Scale to a push-up method that you are certain you can maintain sets of two for most of the workout. Perform the strictest push-up possible with that method. Jump to a bar that is outside of your reach for your pull-up. You may jump as high as you can to make that pull-up easier and then pass through a portion of a strict pull-up.  Consider using a “mixed” grip to make latching onto the bar easier.  To make counting easy score this workout by counting your total number of  jumping pull-ups performed and any additional push-ups in an uncompleted round. This workout is a repeat and one of our favorites!

Skill 

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  Try to work up to a weight that is heavier than you would use in a workout by the end of the 10 minutes. You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD 

3 rounds for time
15 Lateral Burpees Over the Bar
15 Deadlifts 225/155lb

Workout Notes: Today’s workout is a bit of a sprint. Find a rhythm on your burpees that allows you to move at a quick and consistent pace.  If you are able to jump make sure to make each jump over the bar, taking off from two feet and landing on two feet, for every burpee rep. Your weight for the deadlift should be mildly challenging. Choose a weight that allows you to get through the set of 15 in 2-3 sets.

Skill

EMOM for 10 Minutes

1 Split Jerk w/ pause in the bottom of split position

We’re starting today with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot with your back heel off the ground.  Start with a light load and add weight in small increments if you are new to this lift.

WOD

AMRAP in 10 minutes
12 Weighted Step Ups 24/16kg or 50/35lb to 24/20″
24 Sit-Ups
48 Double Unders

Workout Notes: Today’s AMRAP starts with the difficult weighted step up.  You can choose to hold either a kettlebell or a dumbbell in a goblet style hold. Whatever option you choose make sure you are able to keep your chest up as you drive through your planted leg and bring your other leg to the top of the box and stand up.  If your chest drops during your step up it is a good sign that either your weight is too heavy or your box is too high for this movement. After the step ups you will move on to sit ups and then double unders.  If you are still working on double unders you can choose to decrease the number of reps per round rather than resorting to singles.  If you don’t have any consistency with double unders yet you can complete 60 singles each round with a double under attempt every 10 reps.

Skill

EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

Use this time to 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. You will have 30 seconds to work within each minute so feel free to jump up for as many sets as you would like. If you are comfortable with this skill use this time to test your capacity and keep track of how many reps you are able to complete across the 10 minutes.

WOD

For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb

Workout Notes: For this workout the rep scheme may look a little tricky.  For each round you are always performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of power cleans remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.  You will have one barbell for this workout so make sure to choose your weight wisely.  For most people the front squat will be the tougher of the two movements.  Choose a weight that allows you to do the first 10 squats in no more than 2 sets. Quick singles are ok for the power cleans, but make sure you are able to keep moving without terribly long rests for the duration of the workout.

WOD

4 minutes at each station with 1 minute rest between movements

Rope climbs
Two arm dumbbell clean & jerk 50/35 lb
Row for meters

Workout notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to two arm dumbbell clean and jerks. This should feel VERY different than your first movement.  At this station you should be moving a weight that is light enough for you perform sets of multiple reps in quick succession. Next you’ll hop on the rower for 4 minutes for total meters.  This might feel a lot like recovery after the very anaerobic clean and jerks so focus on your breathing and try to pick up the pace as you go through the 4 minute piece.  For this workout record each of your scores separately.  You will see these movements as well as this format again so you will want to refer to this data in the future.

NOTE: If you are an advanced rope climber and/or weightlifter and want an extra challenge you may start on the rower and progress in reverse order but we recommend starting with the most difficult movement for beginners.

WOD

for time

500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots

Workout notes: Today’s workout is a 3 movement triplet with descending reps on the wall ball shots and medicine ball sit-ups.  The 500M run is something we introduced earlier this week.  If you were not there that day the run starts at the roll up doors and goes around the complex as you would with the 400M run.  Continue running past the 400M marker then turn around and return to the gym when you reach the sidewalk. All three movements utilize arms, legs and core so consider that when deciding what pace to go out at.  Break up the wall ball shots as needed and work on shortening your rest periods rather than performing a huge set and taking a long break.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but in add some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

for time

50 Burpee Box Jump Overs 24/20″

Workout notes: Today’s workout should be short and sweet!  We are looking at a high volume of burpees over the box so even though the total rep count is low the movement is difficult and should not be taken lightly. You should try to go fast but you don’t want to start out at a pace that is impossible for you to maintain!

Skill

Alternating Tabata of
L-Seat
Superman Hold

Today’s skill work has us performing two basic but difficult core strengthening positions.  We will do two full rounds of Tabata alternating on every interval between an L-Seat and Superman (Arch) hold.  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.  We also have 8 rounds of the Superman or Arch hold.  During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold.  Focus on good body position during the holds, if you need to work for less time each interval to achieve this please do so.

WOD

AMRAP in 15 Minutes

6 Front Rack Walking Lunge Steps 135/95 lb
12 Push Press 135/95 lb
36 Air Squats

Workout notes: Our metcon today is another workout that falls into the medium to long range for a CrossFit workout.  There is a deceptive barbell component to this workout. Both the lunge and push press tend to amplify the difficulty of the load on the bar when compared to more efficiency movements so practice both movements and make sure you can perform the movements correctly.  Going unbroken is not required but you should be able to do at least 6 lunges (3 ea leg) and 6 push press when you are fresh.

Skill 

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in a wide stance and your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

2 Rounds for time
35 Kettlebell Swings 32/24kg
500M Run
100 Double Unders

Workout Notes: Today’s workout is 2 rounds through of kettlebell swings, running and double unders.  You will be doing 70 total kettlebell swings so scale the weight as needed.  You should be able to complete 10 kettlebell swings unbroken with the weight you choose when you are fresh.  For today’s run you will head out on the 400m course, run past the 400m turn around until you get to the end of the driveway/beginning of sidewalk. Turn around there and head back the way you came until you are back at the gym. Our double under sets are large today, adjust the number as needed to a challenging but manageable number.  Your double unders should take you 2-3 minutes so plan for a number that you could complete in that window even when you are tired.  If you don’t have consistent double unders quite yet you can complete 200 single unders with a double under attempt every 10 reps.