Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

10×2
Strict 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. 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 make the reps as difficult as possible by changing the angle of your body.  If a set of 2 with the pause is quite manageable consider adding weight to your sets while still maintaining the pause at the top.

WOD

10 Rounds for time

30 seconds of Two Arm Dumbbell Push Press 50/35 lb
30 seconds of rest
30 seconds of Box Jumps 24/20″
30 seconds of rest

Workout notes: Partner up for this workout if needed and share a pair of dumbbells and a box. Remember that when you use dumbbells the difficulty level is much higher than the same load would be with a barbell so be conservative and focus on appropriate mechanics during the workout.   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.  Scale the box height to something you are capable of jumping to rather than stepping up to a higher box.  Your score will be your total number of reps completed.

Skill

EMOM for 10 Minutes
[odd] Straight set of Strict Toes-to-bar
[even] Max set or :30 seconds of double unders

For today’s skill work we are tackling the strict version of the toe-to-bar. If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar or lift your feet as high as you are able with straight legs to make it more difficult. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so your straight sets will most likely be small, plan for 5-10 reps per round. No kipping! In the opposite minute you will be performing either a max set of double unders or 30 seconds of work on this skill.  If you are still working on double unders spend 30 seconds trying to get as many reps as you can.  If you are comfortable with this skill feel free to work for as much of the minute as possible or go for a max unbroken set in each minute.

WOD

5 rounds for time
10 Kettlebell Snatch 32/24kg
10 Push-ups
200m Run

Workout Notes: Today’s workout is a time priority triplet. 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. With only 10 reps per round this is a great workout to bump up your kettlebell weight if you’re ready. Scale the push-ups as needed so that you can maintain good form through all 10 reps.  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. The set sizes here are small so try to keep moving quickly and focus on fast transitions between movements.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week: Friday-5/26: No 6:30PM Class Saturday-5/27: No 10:30AM Open Gym Sunday-5/28: No Gymnastics or Free Class Monday-Memorial Day: Classes at 9:30 & 11AM ONLY. [/creativ_alertbox]

Skill

Deadlift
10-10-10

Today we are taking on some high rep deadlifts.  We are working on 10 touch and go reps without resting at the bottom or letting go of the bar.  You can choose to use one weight for all 3 sets or build in weight as you go.  A good weight to start with would be a challenging weight that you might use in a workout. 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.  As always 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 10 reps of each set AND as you increase in weight.

WOD

8 minute AMRAP*
Medicine Ball Cleans 20/14lb
*EMOM 5 Burpees

Workout Notes: Today’s workout is all about timing.  At the start of each minute, including the first minute, you will perform 5 burpees.  Make sure to establish a quick burpee speed from the start so that you leave yourself enough time to start racking up medicine ball clean reps. For the cleans your feet will be on the outside of the ball with your hands and arms inside your feet to hold onto the ball.  Use the same explosiveness from your hips as you would with a barbell clean and drop under the ball fast to catch it in a squat. Make sure to stand tall to complete each rep.  If burpees are a tough movement for you, consider taking a few extra seconds at the end of each minute to catch your breath before the burpees start for the next minute. Your score for this workout will be your total medicine ball clean reps.

WOD 

For time
200M Bodyweight Walking Lunge
400M Uneven Farmer Carry
1000M Run with plate 45/25lb

Workout Notes: We are working outside today and soaking up the sunshine! You will start this workout heading out the roll-up doors and lunging to the 200m mark and back. If you are worried about tapping your knee to the pavement make sure to pack your knee sleeves or just get your knee as close to the ground as you can without actually making contact.  When you return from the lunge you will pick up your farmers carry weights and head out on a 400m walk/run/shuffle with them.  There is no weight prescribed for the farmers carry but you are encouraged to challenge yourself.  Choose two different weights and make sure to distribute the work evenly between arms. After you travel 400m with your weights grab your plate and head out the roll up doors down to Cantrill and back.  Finding your preferred technique for the plate carry will be important as this can be a very challenging! As always, stay on the sidewalk when running on the road and and watch for cars entering and exiting driveways.

WOD

For Time

1 Mile Run then
10 rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Notes: If you are familiar with the well known CrossFit workout Cindy, you will recognize the rep scheme in today’s workout. We will start with a 1 mile run and finish with 10 rounds of 5 pull-ups, 10 push-ups and 15 squats, AKA: 10 rounds of “Cindy”. The pull-ups can be scaled to ring rows, banded pull-ups or jumping pull-ups. Keep your push-ups strict whether you are working from your knees or toes. Always make sure to maintain full range of motion by tapping your chest to the ground with each rep. If you are worried about the volume of this workout you can choose to decrease the total rounds of the triplet to 6-8 rounds instead of 10.

Skill

EMOM for 10 Minutes

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

We’re finishing off the week 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 7 Minutes
30 Wall Ball Shots 20/14 lb 10/9′
30 Box Jump 24/20 ”

Workout Notes: Today is your chance to give our new soft boxes a try! The workout today is a short burner with a larger set of wall ball shots followed by a big set of box jumps.  Focus on landing with your chest up and knees over your feet on the top of the box before standing tall to complete the rep. If you need to scale the box jump height choose to jump to a lower box rather than stepping up to a higher one. Choose a medicine ball that allows you to hit a full depth squat every rep while also reaching the 9 or 10′ target height.  If you have any trouble with maintaining depth on your squats as you fatigue grab an extra medicine ball to put behind you and use that as your target.  If classes are busy this workout can be run in heats if needed.

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

for time
10-1
Front Squat 155/105 lb
Lateral Burpee Over the Bar

Workout Notes: Today’s workout is a couplet of front squats and burpees with a lateral bar hop.  The weight on your bar should not be terribly heavy today.  You will be performing 55 reps of each movement so keep that in mind when choosing your weight for the front squat.  Your reps will be descending so the bulk of the workout will be done in the first few rounds.  Plan to be able to get rounds 10-7 done in 2 sets on the barbell. The burpees will be performed laterally next to your barbell with a hop over your bar for every rep. This movement can be scaled by stepping over the bar, but try to maintain the hop if you start with it from the beginning!

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

AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders

Workout Notes: Today’s workout is on the shorter side. If you struggle with double unders the number 90 next to two different sets of this skill will probably be the first thing you see. Not to worry! This number can be scaled to any number that makes sense for you depending on your current skill level. Even shooting for 5-10 doubles every round will be more beneficial than doing 90 singles.  If you have never done a double under you can perform 90 singles for each set with a double under attempt every 10 reps. You will be using your kettlebell for both swings and goblet style lunges today.  Make sure you are capable of doing both movements with the weight you choose.  Focus on an upright chest during the lunges and control your descent so that you can lightly tap your back knee to the ground with each step.

Skill

EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest

For today’s skill work we are focusing on the Chest-to-bar Pull-up.  If you are ready for chest to bar pull-ups use as much of the minute as you would like to do as many pull-ups as you can. 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, strict pull-ups with a band, kipping pull-ups with a band or jumping pull-ups with a slow lower down or a combination of any of these skills!  You will work for one full minute and then rest for a full minute so plan to complete more reps per minute as you would if we were working each minute.

WOD

5 rounds for time *
12 Deadlift 205/145 lb
3 Power Clean 205/145 lb
1 Jerk 205/145 lb

*15 minute time cap

Workout Notes: Today’s workout is all about the barbell.  This workout is an opportunity to challenge yourself. You will be using one barbell for all the movements so choose your weight based on the power clean and the jerk. You will be doing a total of 5 heavy jerks and 15 heavy power cleans.  Spend some time reviewing each movement and work up to a weight that is challenging, but a weight that you can guarantee for a push or split jerk when fatigued.  Your barbell should be heavier than normal today, see what you can do and go for it!

Skill 

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD 

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 50/35lb
10 Abmat Sit-up*

*use dumbell as anchor and target

Workout Notes: Today’s workout is a simple couplet. For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  The rep count is low today so take this opportunity to bump up the dumbbell weight from what you would normally use. If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.