Category: Workout of the Day

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.

Skill

8×2

Strict weighted pull-up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Start with a very manageable weight ans increase for every set if possible.  If you are using a band choose one that makes the 2 reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and perform 8 sets of 5-10.  If you can do strict pull-ups but using weight is too much of a challenge you can do bodyweight pull-ups with a pause and choose a number that you can repeat for 8 sets.

WOD

5 Rounds of 3 Minutes work 1 Minute Rest
3-6-9 …
Thruster 95/65 lb
Lateral Burpee Over the Bar

Workout notes: Today we have an interval workout in the format of the famous CrossFit.com workout “The Chief”.  In this version we are doing a couplet of thrusters and burpees.  We are starting with a set of three for both movements and adding three reps every round.  The rounds and your time in each interval is short so move quickly and practice keeping up your intensity level.  Consider each round as a short AMRAP and complete as many reps as possible in each three minute period.  For each round you will start with the three’s and climb as high as possible. In “The Chief” we generally count completed rounds and have a separate score for your additional reps completed.  In this workout we will score the workout by completed repetitions. At the end of 19 minutes you should have one large number with your total number of reps completed across all 5 rounds.

Skill

EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. 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.  If things are feeling good feel free to add weight each minute and work up to a max for the day.

WOD

AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups

Workout Notes: Today’s workout is all bodyweight movements. Scale the push-ups as needed so that you can maintain good form and get through the 25 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 catch your breath on the during the sit-ups so you can push the pace on the run each round.

WOD

5 rounds for reps with 1 minute on each station:
Box jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Row for calories
Rest

Workout notes: Today’s workout comes to us from CrossFit.com! This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 5 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 15 minutes in a 19 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 5 rounds. We’re starting with box jumps in each round which potentially have the fastest cycle time.  Use this opportunity to practice working quickly with short rest.  Plan on starting each round of wall balls with a strong effort set and then complete small sets for the rest of the minute.  When it comes to the rower remember this is not a recovery row, try to push the pace here knowing you get a minute to recover once you are off the rower.

WOD

For time
50 Toes to Bar
1,000M Run
40 Deadlifts 185/135lb
1,000M Run
30 Power Cleans 185/135lb

Workout Notes: Today’s workout follows a chipper format.  The twist is that you will run twice to break up each movement. the 1,000M course is out the roll up doors down to Cantrill and back.  Make sure to run on the sidewalk and watch for cars as you are passing driveways. You will start the workout with a high volume of toes-to-bar.  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. 50 is also a large number of this difficult skill, a suggested scaling option would be to drop the number to 30 from 50 if that makes sense for you and your current skill level.  Never be afraid to scale if you are not ready to jump into a large set like this! Your deadlift weight and power clean weight will be the same for this workout. Do not go heavier on the deadlift and then remove weight to be able to power clean the bar.  Your weight will be decided by the power clean.  Choose a weight that is challenging for you and plan to do mostly singles for these 30 reps.  If you are repping out sets of 5 or more during the power cleans you may have gone too light.  The deadlift will end up being on the lighter side but over 40 reps they will get tough! Spend some time deciding what weight to use for this workout and do multiple reps of each movement before the workout starts so that you don’t have to make any adjustments as you go.  If class sizes are large this workout can be done in waves to allow for enough space on the bars.

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Hollow Hold
Rest 1 Minute
Tabata Ring Support Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can.   If you are still working on getting comfortable in a handstand you can choose to scale the handstand tabata to a plank hold tabata.  For the hollow holds make sure you are able to keep your lower back in contact with the floor while you are in the hollow position. You can scale this movement by bringing one leg in or your arms down near your side. If you have trouble maintaining any of these skills for the full 20 seconds add in some extra rest.  During the ring support hold do your best to pin the rings into your body and keep your elbows locked out.  Scale this movement by using a band to help keep the rings in or keep your feet resting on the floor as much as needed.  Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

6 rounds for time
30 Air Squats
200m Run

Workout Notes: Today’s workout is simple, air squats and running. Make sure to maintain full range of motion through all of your reps, even as you fatigue.  This means squatting below parallel and opening up your hips all the way at the top of each rep.  If you need to set a target to squat to make sure to grab a medicine ball before the workout starts.  Do your best to push the pace of your squats while still completing quality reps and keep those legs moving on the runs!

Skill

EMOM for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today we are working on three overhead lifts. Once you clean the bar to your shoulders you will perform one push press, then a push jerk followed by one split jerk. For all 3 lifts focus on a vertical dip and drive to send the bar overhead. Your receiving position will be different in each lift, but the mechanics should stay very similar. If you are new to either lift, use this time to dial in your technique with lighter weight.

WOD

For time
15-12-9-6-3
Lateral Burpee over the bar
Hang Power Clean 115/85lb

Workout Notes: Today’s workout is a couplet of Burpees and Hang Power Cleans.  You will perform your burpees next to your bar and jump laterally over your bar to complete each rep.  If you can not jump for any reason a step over is a great scaling option.  If you are capable of jumping do your best to maintain the jump throughout the entire workout.  For the hang power clean we are working at the same prescribed weight as we saw for the snatches in yesterday’s workout.  Follow the same guidelines when choosing your weight and select a weight that allows you to get the first few big sets done in 3 sets or so.  You should be able to do 5-7 reps unbroken with the weight you choose when you are fresh. Remember that each rep starts from the hang including the first rep of each set.  This means that when you are starting a set of hang power cleans you will start with a deadlift with a pause at the hang position before starting your first hang power clean.

Skill

3RM Deadlift

Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body mechanics as you slowly 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 for all 3 reps of each set and as you increase in weight.

WOD

3 rounds for time
400m Run
10 Hang Power Snatch 115/85lb

Workout Notes: For today’s workout we will be working with a medium weight hang power snatch.  You do not need to be able to do 10 reps unbroken with the weight you choose.  Plan to break up each set of 10 into 2-3 sets.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position before any of your sets. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Much of the workout will be spent running so push the pace if you can!

Skill

EMOM for 10 Minutes
[odd] :40s Kipping Pull-Ups
[even] :40s Arch Hold

For 10 minutes you will be alternating between kipping pull-ups and arch holds for 5 rounds of each movement. During every odd minute perform up to 40 seconds of pull-ups. Feel free to work for as much of the 40 seconds as you would like and to bump the numbers up from what you would do if we were doing only pull-ups each minute.  You do not need to do one straight set for todays skill work so multiple sets or even singles are fine.  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 quality pull-up reps and good body position during the holds, if you need to work for less time each minute to achieve this please do so.

WOD

10 Rounds for reps

30 seconds of Double Unders
30 seconds of rest
30 seconds of Kettlebell Swings 32/24kg
30 seconds of rest

Workout notes: We’ve got more kettlebell work on the menu today. Partner up for this workout and share a kettlebell if classes are big. If you have been thinking about trying out a heavier kettlebell this would be a great workout to go for it.  Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations.  If you are still working on double unders use this as an opportunity to practice completing reps under fatigue.  Double unders can be tough and sometimes frustrating but don’t give up! Your score will be your total number of reps completed.