Category: Workout of the Day

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.  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

AMRAP in 8 Minutes
10 Lunges
10 Hang Power Clean 135/95 lb
10 Lateral Bar Hop

Workout notes: Our workout today is to complete as many reps as possible in 8 minutes of bodyweight lunges, hang power cleans and lateral bar hops.  Each movement is primarily driven with the legs so be careful when you get to the bar hops and make sure you can clear the bar as you jump over.  Lunges should be performed with an upright torso while you alternate each leg tapping your knee to the ground prior to standing up.  Don’t forget about the hook grip as you work through the hang power cleans!

Skill

3 Rounds of

30 Second L-Hang
1 Minute Arch Hold
2 Minute Plank Hold

Take as much time as you need to to accumulate the time at each station and rest between movements as needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding a knee tuck. For the arch hold keep your arms locked out in front of you at shoulder width and keep your legs tight and squeezed together.  To scale up, hold a PVC pipe in your hands while you do it.  Do your best to complete the plank in the smallest number of sets possible.  You can choose to complete these on your elbows or hands but make sure to maintain hollow during your plank!

WOD 

For time
50 medicine-ball cleans 20/14lb
25 push jerks 155/105lb
50 medicine-ball cleans 20/14lb

Workout Notes: Today’s workout comes to us from CrossFit.com! You will start and end the workout with a large number of medicine ball cleans.  When you are performing med-ball cleans open your hips all the way up prior to quickly descending into the bottom of your squat and then stand tall with the ball before your next rep.  The benchmark weight here is the same as if you were to see wall balls so choose your weight based on what you normally use for this skill. Make sure you are able to do a good chunk of reps in a row with the weight you choose. In between your two sets of 50 cleans are 25 push-jerks.  The prescribed weight here is rather heavy so scale as needed. You will want to be able to complete sets of 5 or more with the weight you choose to get through the 25.

Skill

EMOM for 10 Minutes
1 Power Clean + 3 Front Squats

We’ve got a barbell complex on the menu today.  For the power clean you will 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.  Hang on to the bar after your power clean and finish with 3 front squats.  Focus on an upright torso, a loose grip on the bar and high elbows here.  Three reps will feel like a lot in an on the minute format so feel it out as you go and make sure you are able to make all three front squat reps each minute.

WOD

For time
150 Double Unders
50 Kettlebell Snatches 24/16kg
1,000m Run

Workout Notes: Today’s workout is a chipper.  You will start with a large number of double unders.  If 150 is way out of your league choose a number that you think you could complete in 3-4 minutes.  If you’re not sure what number to choose you can spend 3 minutes racking up as many double unders as possible before moving on t0 the kettlebell snatches. If you have never done a double under before you can complete 200 singles with a double under attempt every 25 reps. 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. If you can’t find a kettlebell weight that works for you feel free to choose a dumbbell.  When you finish the 50 snatches take off on your 1,000 meter run out the back doors down to cantrill and back.  Pick up the pace if you can to finish the workout strong!

Skill

Deadlift
3-3-3-3-3

Today we will be completing 5 sets of 3 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  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.  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

AMRAP in 10 Minutes
10-20-30-40-50…
“See the light” Sit-Ups 25/15*
*10 Burpees after each set

Workout Notes: For todays workout we will start with sit-ups with a bit of a twist. See the lights sit-ups are unique in that they force a stricter style of sit-up. Keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight as a way to generate momentum by swinging it forward.  When you are laying down the weight should be straight above you so that you are looking directly up at it.  At the top of the sit-up the weight should be above your head with locked out elbows.  To scale this movement you can choose a lighter weight or leave the weight out of it and perform regular sit-ups.  After each set of Sit-ups you will do 10 burpees before working on the next larger set.  Your score for this workout will be whatever round you finished both the sit-ups and the 10 burpees, plus any extra reps in the next round.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget about our 9am class today! [/creativ_alertbox]

WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Workout Notes: Today’s workout comes to us from CrossFit.com! You will start with a 400 meter run and then complete a max set of pull-ups to complete your round.  You can choose to do kipping pull-ups or banded pull ups.  Your round is over when you drop off the bar so make sure you are rested and ready to go when you jump up for a set.  Ring rows are also an acceptable scaling option for this workout but make sure to choose a difficulty level and range of motion that will make it clear when you have hit a max set.  We don’t do pull-up max sets often so make sure to keep track of your hands and be safe when choosing to go for that one last rep.  Your run will be your recovery period between your pull-ups so if you run it fast make sure to gather yourself and take a few breaths before jumping up for a set of pull-ups! Your score for this workout will be your total pull-ups.

WOD

For time
1 Mile Run
30 Snatches 155/105lb

Workout Notes: Today’s workout starts with a mile run.  You will head out the back door, down 2nd street towards L and turn around when you see the bright yellow speed limit sign right before the corner.  When you return from the run you will work your way through 30 snatches.  The weight is bumped up a bit today so add 5 or 10 pounds to what you might normally choose for a power snatch in a workout.  All singles are totally acceptable for this type of workout.  If you are scaling and doing large unbroken sets you may have gone too light.

Skill

EMOM for 10 Minutes
3 Thrusters

Spend 10 minutes working up to a heavy set of 3 thrusters. Use this as an opportunity to challenge yourself with a heavier weight than you might use for a thruster in a workout. You can choose to start each set with a squat clean directly into your thrusters or a power clean if you prefer. As you come out of the squat portion of the lift use the momentum to send the barbell overhead.  The overhead press portion of this lift should feel like a push press without any re-bend of the knees or dropping under the bar.  Start with a weight that allows you to keep the thrusters smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Take extra care in how you lower the bar back down to your shoulders from rep to rep and if you need to pause between each rep with the bar at your shoulders make sure to do so to guarantee your quality of movement.

WOD

AMRAP in 15 Minutes
15 Push-Ups
25 Air Squats
50 Double Unders

Workout Notes: Today’s workout is all bodyweight movements.  In a workout like this it is a good idea to find a sustainable pace and try to move consistently for the full 15 minutes. Do your best to keep your push-ups strict and to hold the same form for every rep.  If you need a scaling option you can perform push ups from your knees rather than resting on the ground and breaking at the hip as you press out.  The full range of motion is chest and thighs to the ground and back up. Settle in to a good pace on your air squats and work on catching your breath here before moving in to the double unders. If the double under still gives you a hard time you can choose to scale the number to something more manageable. If you can not do any double unders you can scale to 50 singles with a double under attempt every 5 reps.

Skill

EMOM for 10 minutes
Straight Set or :30 seconds of Knees to Elbows

Today we are working on a different skill that will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep.  You can choose to do one set or a few small sets but don’t work for more than 30 seconds each round.

WOD

5 rounds for time
21 Wall Ball Shots 20/14lb to 10/9′
7 Burpees

Workout Notes: Today’s workout is a classic couplet.  The rep numbers are fairly low for both movements so try to focus on quick breaks and fast transitions.  Make sure to maintain full range of motion during your wall ball reps throughout the workout.  For the burpees, chest and thighs will touch the ground then jump and reach or clap overhead to complete the rep. Have fun and go for it!

Skill

1 RM Front Squat
Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb

Workout Notes: You will start each round of today’s workout with a 400 meter run.  Because you will be doing sit ups when you get back from the run, try to push the pace knowing that you can recover your breathing during the sit-ups. Once you’re done with the sit-ups you will move on to a set of 20 alternating dumbbell snatches. The dumbbell will return 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”.  Make sure you can move through your dumbbell snatch reps at a pretty good pace with the weight you choose.

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

Tabata Deadlift 185/125lb
Rest 1 Minute
Tabata Power Clean 185/125lb
Rest 1 Minute
Tabata Deadlift 185/125lb

Workout Notes: Today’s workout will use the Tabata timer and we will be working for total reps. The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Work for as much of the 20 seconds as possible knowing that you will have a full minute to recover after each tabata set.  You will be using the same barbell with the same weight for both movements.  The Deadlift will end up being light in comparison to the power clean.  The prescribed weight is heavier than usual today for the power clean specifically so challenge yourself with this movement and bump the weight up a bit.