Category: Workout of the Day

Skill

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

For this skill work you will be working 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. If you are able to string together 10 c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

AMRAP in 10 Minutes
10 Deadlift 225/155 lb
100M Run

Workout notes: We have a very simple classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 10 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static, bending only at the hip and knees! The run will act as a little bit of recovery for you but push the pace and try to move quickly so you don’t lose too much time getting out to the wall and back.

Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 10 Minutes

30 Double Unders
20 Sit-ups
10 One-Arm Overhead Walking Lunge 24/16kg or 50/35lb

Workout notes: Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with the difficult overhead walking lunge step.  You’ll hold a kettlebell or dumbbell overhead for the lunges so practice keeping an upright torso and keep your arm locked out overhead and in a strong position through the lunges. Scale by holding the weight at your chest or just performing bodyweight lunges if mobility is an issue.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.

WOD

for time

75 Kettlebell Swings 32/24kg
1 Mile Run
75 Kettlebell Swings 32/24kg

Workout notes: Our workout today is a repeat with a twist! We tested this workout last year on August 20th. This time around we’ll change the benchmark weight to a heavier load.  If you are confident you would be able to complete all 75 reps in 1 or 2 sets then use this opportunity to test a heavier kettlebell weight.  One good scaling option for your first time performing a heavier weight is to just swing the kettlebell to eye level, or russian style. You will be completing 150 total swings so keep that in mind when selecting your weight!

WOD

AMRAP in 20 Minutes

4 Strict Pull-ups
7 Front Squat 185/135 lb
10 Burpees

Workout notes: Today we have a longer workout with some interesting twists. Each round of this triplet starts with a difficult strength based bodyweight movement, transitions to a heavier weight lifting movement and finishes with a simple conditioning movement. The workout is long so this shouldn’t feel like a sprint by any means. Find a steady pace that allows you to keep moving at a consistently.  If you don’t have strict pull-ups yet you can choose banded pull-ups, ring rows or jumping pull-ups as your substitution.  If classes are large make sure to utilize all the inner pull-up spots as you will not need room to kip or swing for strict pull-ups or share a bar with someone if you do not require a band or rings.  The weight on the bar today is meant to be challenging.  Bump up 5-10 pounds from what you are used to working with, but make sure you are able to keep good form throughout your reps.  You do not need to be able to do all 7 reps unbroken but you should be able to complete multiple reps in a row each time you pick up the bar.

Skill

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 12 Minutes

15 Box Jump 24/20 ”
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb

Workout notes: Our workout for today is a time priority triplet.  Your score will be the total number of rounds and reps completed in 12 minutes.  We have a portion of the classic CrossFit hero workout “DT” at the tail end of each round but we start with a large set of demanding box jumps.  “Pogoing” the box jumps are the fastest method but not necessarily sustainable as they have a high cardiovascular demand. Jump up and step down at a sustainable pace to save some energy for the difficult deadlift/clean complex that follows if needed.  Most athletes will find the hang clean to be the most difficult of the two movements so scale your load according to the clean rather than the deadlift.

Skill

EMOM for 10 Minutes
2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD
for time

50-40-30-20-10

Air Squat
Sit-up

Workout notes: Our workout is a task priority couplet that features two bodyweight movements.  The squat is a movement that we see quite frequently and performing them at bodyweight rather than with a barbell should not change the mechanics of your movement. Start by sending the hips back and keep your chest upright throughout the entire movement.  Do your best to descend below parallel and hit your full range of motion for every repetition.  Resist the temptation to shorten your range of motion as you fatigue.

Skill

Two rounds of Tabata alternating between both movements

L-seat
Arch 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 we’ll have 16 rounds total and 8 minutes of work including the rest.  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.  Most athletes will find this standard very challenging. On alternating rounds roll over and attempt a “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.

WOD

AMRAP in 15 Minutes

10 Push-ups
15 Sumo deadlift high pull 95/65 lb
200M Run

Workout notes: Our workout today is a time priority triplet that features three very distinct movements.  Starting with the push-up you should attempt the most difficult strict movement standard that you can achieve. Avoid compensating for fatigue by generating momentum and snaking or sagging the hips as you leave the floor. Maintain a plank body position throughout each rep and add rest as your push-ups fatigue.  Efficiency in the sumo deadlift high pull is best when you incorporate an aggressive vertical hip drive rather than performing upright rows with the arms.  Your arms will be fatigued after the push-ups so do your best to drive the bar upward with the body rather than yanking the bar off the ground with the arms.  Both movements should leave you some room to speed up your run in each round so push the pace and avoid using the run as recovery if possible.

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean 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.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

with a clock set for 12 minutes

1 minute of dumbbell burpee deadlift 50/35 lb
1 minute of wall ball shots 20/14lb 10/9′
2 minutes of dumbbell burpee deadlift 50/35 lb
2 minutes of wall ball shots 20/14lb 10/9′
3 minutes of dumbbell burpee deadlift 50/35 lb
3 minutes of wall ball shots 20/14lb 10/9′

Workout notes: For this workout your score will be your total number of reps accumulated across all 12  minutes. You spend a total of 6 minutes at each station.  Both movements require a good deal of effort so pace yourself accordingly during those first few minutes. Half of the workout time is spent in the last two rounds so you will want to leave something in the tank to be able to work during those last 6 minutes.  For larger classes we’ll pair up and start at either station.

Skill

6×3

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 and increase for every set if possible.  If you are using a band choose one that makes the 3 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 6 sets.

WOD

10 Rounds for reps of

30 seconds of one arm kettlebell hang snatch 24/16 kg
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 snatches but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! The benchmark one arm snatch will feel quite a bit heavier than the equivalent load performed with a kettlebell swing so test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  With only 30 seconds of work in each round you will want to perform most of your work in one or two sets. Break up the snatches any way that you like but do distribute the work evenly across both arms. 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!

WOD

4 Rounds for time

40 Medicine ball cleans 20/14 lb
40 Medicine ball sit-ups 20/14 lb
400M Run with Medicine Ball 20/14 lb

Workout notes: Today’s workout is a four round triplet. You are tasked with hanging on to your medicine ball for each movement. The sit-ups and cleans have a specific movement pattern we are looking for, but during the carry you are free to hold the ball however you would like.  Not getting a break from working with the med ball can be mentally challenging but the key is to keep working at a continuous pace.  This workout falls into a longer time domain so going all out on that first round may not be smart. Most athletes will consider this a high volume of all three movements so consider that when deciding how you will scale this workout.  One option is to perform all of the movements at bodyweight for all four rounds or to scale the total number of reps by cutting off the workout at round 2 or 3.