Category: Workout of the Day

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.

WOD

for time

50M Uneven farmer carry
300M Run
50M Uneven farmer carry
30 Push Jerks 155/105 lb
50M Uneven farmer carry
300M Run
50M Uneven farmer carry

Workout notes: Today’s workout will most likely be in an unfamiliar format.  We’re sandwiching a single set of jerks with a round of farmer carries and a 300M run. We’ll start with the a farmer carry at the gym door. You can use dumbbells or kettlebells or a combination of both. Carry your objects down to the wall and leave them there prior to leaving on your run. Be sure to leave your objects close to the wall in order to leave the fire lane and car path open! From there run to our usual 400M turnaround spot and back before grabbing your objects and returning to the gym.  From there start a large set of push jerks.  You’ll want to use a weight you can complete in a small number of sets. If you find that you have to perform single clean & jerks for all 30 reps you may have gone too heavy! Finish your workout by repeating the carry, run, carry piece and enjoy the rest of your Saturday!

Skill

EMOM for 10 Minutes

[odd] 20-30 second handstand hold
[even] 40 seconds of double unders

Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a handstand hold and double unders.  Keep in mind we have a high volume of push-up reps during the workout so go easy on the shoulders and use this as part of your warm up.  For beginners you can practice kicking up on the wall and holding for a moderate effort.  To really refine your handstand hold you want to do a wall facing handstand with your body up to the wall keeping your midline as tight as possible.

WOD

AMRAP in 15 Minutes

20 Push-ups
15 Box Jump 24/20″
100M Run

Workout notes: Today we have a time priority triplet with no barbell or weighted movements! We have a high volume of push-ups in each round which will most likely represent the most difficult challenge for you.  Push-ups will become increasingly difficult with fatigue so introduce more rest rather than scaling to an easier method.  There is a bit of recovery built in with each movement so push the pace a bit at each station.