Category: Workout of the Day

Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period.

WOD

In front of a clock set for 9 minutes:

1 Minute Power Cleans 135/95lb
2 Minutes Front Squats 135/95lb
3 Minutes Push Jerks 135/95lb
2 Minutes Front Squats 135/95lb
1 Minute Power Cleans 135/95lb

Workout Notes: Today’s workout is all about the barbell.  We will be switching between 3 different movements so you will want to make sure you are comfortable with the weight you choose for all 3 movements before the workout starts.  The power clean is usually the easiest and most simple for people.  It is ok if the weight ends up being light for this movement based on the difficulty of the front squat and the push jerk.  The push jerk will most likely be the limiting factor for most so be sure to make your weight choice after testing several reps in a row with this movement.  You will want to be able to complete sets of reps throughout the workout of each movement.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget to submit your scores for 17.2! If you have not completed the workout yet you can do so at 8am or 10:30 Open Gym today! Plan to pair up with someone else who needs to do it and judge eachother! Scores are due by 5pm! [/creativ_alertbox]

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light 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 as you progress though each set of two and as you increase in weight.  Warm up with multiple reps as you build in weight and when the bar starts to feel heavy drop to singles until you’ve hit your max for the day.

WOD

AMRAP in 10 minutes
5-10-15-20-25 …
Burpee
10-20-30-40-50 …
Double Under

Workout Notes:  Today our workout is a couplet of two bodyweight movements that are commonly seen in CrossFit.  Use this opportunity to practice your burpee technique in the earlier rounds of the workout. Do your best to quickly snap your hips closed before exploding upward rather than crawling up from the ground if possible. This is a great workout to try and maintain that form as long as possible instead of slogging it out with paced reps.  If you are still working on double unders scale the volume first before you ditch the double under and just move through the workout with single unders.  If you are starting to get the hang of them but not quite proficient try performing 5-10-15-20… and so on.  If you are brand new then use the 1-2-3-4-5… rep scheme and switch to singles if you spend more than 60 seconds without getting any double unders.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our 9am Sunday CrossFit Class! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]If you are planning to complete 17.2 today be warmed up and ready to go at 1pm! Grab someone to judge you or find a buddy that’s getting the workout done too and you can take turns judging eachother! Coach Corey will be there to coordinate. [/creativ_alertbox]

WOD

1 round for Max Reps

4 minutes Rope Climbs
4 minutes Dumbbell Push Press 45/30lb
4 minutes Row for Calories
4 minutes Wall Balls 20/14lb to 10/9″

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 dumbbell push presses.  Choose a weight here that allows you to complete small-medium sets throughout the 4 minutes.  If you have been thinking about moving up in dumbbell weights this would be a great workout to go for it! Next you’ll hop on the rower for 4 minutes and last but not least, 4 minutes of wall balls!  Your score for this workout will be your total repetitions completed at all 4 stations.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Who’s ready for 17.2?! We’ll run everything just like last week so show up a little before 10:30 to get signed up for a heat! Looking forward to another fun Saturday with all of you! There will be donuts!! [/creativ_alertbox]

WOD

“17.2-ish”

AMRAP in 12 Minutes

16 Dumbbell Front Rack Lunge Steps 50/35
16 Toes to Bar
8 Dumbbell Power Cleans 50/35

Workout Notes: Today’s workout is a version of the second Open workout released for 2017.  If you want to watch the full workout go down make sure to stick around after classes! Heats will kick off a little after 10:30.  We will start the workout with either walking lunges or lunges in place depending on space or preference.  You will hold the dumbbells at your shoulders in the front rack position during your steps.  Toes to bar can be scaled as needed if you’re not quite able to get your toes to the bar yet.  For the power cleans we are back on the dumbbells.  Only one head of the dumbbell needs to come in to contact with the floor at the start of each rep.  You will finish the rep standing tall with the dumbbells at your shoulders just as you would a barbell power clean.

Skill

6×3 Strict Weighted Pull-Up

Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

AMRAP in 10 Minutes
15 Box Jumps 24/20″
200m Run

Workout Notes: Today we have a simple couplet in the 10 minute time domain.  Choose a box that you are able to safely jump to and make sure to guarantee each jump as you get tired.  Focus on landing softly on your box with an upright chest and your weight in your heels.  Do your best to recover on each run so you can get right back to the box jumps as you make your way back into the gym.  Scale the box jump by height first rather than stepping up to a higher box.

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD 

4 rounds for time
400m Run
30 Medicine Ball Cleans 20/14lb
15 Burpees

Workout Notes: Todays workout is almost all bodyweight movements.  Try to keep your pace on the runs so that you do not lose too much time there and recover your breathing before the 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.  Find a consistent pace on the burpees that allows you to keep moving and make sure to jump and reach over your head for each rep.

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD 

10 rounds for time
12 Kettlebell Swings 32/24kg
15 Sit Ups

Workout Notes: Today we have a simple couplet, but the round count is high.  Your reps will total 120 for the kettlebell swings and 150 for the sit-ups.  If the overall volume sounds like too much for you consider dropping the rounds to 6-8 to decrease your total number of reps for the workout.  The kettlebell weight is one that we see often. Scale as needed to something that allows you to complete 12 kettlebell swings in 1-2 sets.

Skill

EMOM for 10 Minutes
1 Squat Clean + Split Jerk

We’re working on lifting technique today.  Spend 10 minutes working up to a strong effort squat clean and split jerk.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Practice catching the bar with your elbows up and bearing the load on your torso.  Re-grip if needed and perform a split jerk.  Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 8 Minutes
20 Double Unders
10 Thrusters 95/65lb

Workout Notes: Today’s workout is in the shorter time domain and is meant to be more of a sprint.  Make sure your thruster weight is light for you.  If you are capable of performing the Rx’d weight but it is a challenge, choose to drop the weight down to something you can move quickly with.  You should be able to complete 10 reps unbroken without much of a problem when you are fresh.  The double under rep count is fairly low for this workout.  If you are still having a hard time with double unders you can drop the number to something a little more manageable if needed. Even 5-10 reps is a great goal rather than doing 40 singles.  If you have never done a double under before or are unable to do them with any consistency you can do 40 singles with a double under attempt every 5 reps.  Double unders can be frustrating but if you keep working on this skill you WILL get better!

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget to post your scores to your games profile before 5pm tonight!
There are NO exceptions for late score submissions!
If you still need to get 17.1 done you can do so during 8-9:30 or 10:30-12 Open Gym. [/creativ_alertbox]

Skill

Tabata Toes to Bar

Rest 1 Minute

Tabata Plank Hold

We’ve got two skills on the menu today for our Tabata interval.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 20 seconds every round.  The Toes to Bar skill is tricky.  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. Keep your sets small so that you are able to repeat close to the same set sizes every round of the Tabata.  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.

WOD 

AMRAP in 10 Minutes

Deficit Plate Push-Ups 45/25lb*
*EMOM 12 Jumping Lunges

Workout Notes: For this workout you will setup 2 plates to place your hands on and perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that quite yet you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain the same movement standards. If you are working from your knees and can keep your push-ups strict while adding a plate feel free to give it a try! You will start the top of every minute, including the first minute, with 12 jumping lunges.  The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance and skill so if you’re having trouble just slow down and work on the mechanics! As soon as you finish up your 12 jumping lunge reps you are free to start working on getting as many push-ups done until the start of the next minute.  Your score for this workout will be your total push-ups.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]17.1 was a doozy! What a great kick off to the Open season! You all crushed it and we are SO pumped to have so many of you participating! Don’t forget to enter your scores! And if you still need to do the workout you can use Open gym times on Sunday or Monday. Make sure to set up judging with a coach or bring a friend in to judge you! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget about our NEW 9am CrossFit Class every Sunday![/creativ_alertbox]

WOD

For time

100m Uneven Farmers Carry
40 Air Squats
200m Run
100m Uneven Farmers Carry
50 Air Squats
400m Run
100m Uneven Farmers Carry
60 Air Squats
1000m Run

Workout Notes: Today we’re getting outside to enjoy the sun! You will start each round with an uneven farmers carry which means you will choose two kettlebells, dumbbells or one of each of differing weights to carry to the wall and back.  The Farmers Carry weight is up to you, but you are encouraged to challenge yourself. You should not be able to run to the wall and back without a break with the weights that you choose.  The air squat reps and run distance will increase every round similarly to Saturdays workout, but hey, at least there’s no burpees!