Category: Workout of the Day

Skill

Deadlift
2-2-2-2-2

Work up to a heavy double deadlift today.  This doesn’t necessarily mean you go up to max effort or a new 2RM, 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 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 as you progress through each set and as you increase in weight.

WOD

AMRAP in 10 Minutes
20 Kettlebell Snatches 24/16kg
15 Box Jumps 24/20″

Spend some time mastering the kettlebell snatch before you start this workout.  Initiate the movement very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before pressing 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 between reps, each rep is initiated from the hang.  Break up the reps however you want but distribute the work evenly across both arms.  If you can do 10 reps unbroken with the Rx’d weight feel free to scale up to a heavier kettlebell! Move smooth and safe on the box jumps and focus on landing softly on the top of the box in a partial squat and with an upright chest.

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 suggested 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 either strict or kipping handstand push-ups. 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

6 rounds for Max Reps
1 Minute of Toes to Bar
1 Minute of Burpees

Workout Notes: This workout is essentially an EMOM with a much different goal than when we use it for skill practice. Your score will be the total number of reps you complete across all 6 rounds.  There is no rest written into today’s workout so plan your set sizes and speed accordingly. If you are new to the toe-to-bar 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.  If you are unable to make contact with the bar while linking reps together feel free to choose a lower target height for your toes.  Move smooth and fast on the burpees and try to pick up the pace in the last minute to get some extra reps in!

Skill

EMOM for 10 Minutes
1 Squat Clean Thruster

The squat clean thruster is a challenging lift that requires a smooth and powerful transition from the squat clean directly into the thruster. As you come out of the squat clean use the momentum from the squat 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 squat clean thruster smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Feel free to add weight throughout the EMOM if things are going well.

WOD 

3 rounds for time
400 meter run
50 Double Unders
50 Air Squats

Workout Notes: For our workout today we have a simple triplet of all bodyweight movements.  We’re running again to soak up the last day of sunshine for awhile.  If double unders are still giving you trouble choose a number that you think you could repeat over the 3 rounds rather than choosing to do singles.  Even doing 10 double unders per round will benefit you more than 100 singles.  If you are brand new to this skill and you’re not sure how many reps you should scale to you can do 50 singles with a double under attempt every 5 reps for a total of 10 attempts per round.  Stay steady but quick on the air squats and pick a pace that allows you to keep moving!

Skill

EMOM for 10 Minutes
Power Clean + Hang Power Clean

Today we are working on a power clean complex.  For both power cleans 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 as well as from the hang.  Your second rep will be performed from the hang.  Do your best to hang on to the bar between reps and bring it down to the hang position under control. Nothing much should change between each rep as far as mechanics go.  The only real difference will be where the bar is starting from for each lift.

WOD 

AMRAP in 12 Minutes
10 Push-Ups
15 Sumo Deadlift High-Pull 95/65lb
200m Run

Workout Notes: We’re running again today to take advantage of the dry weather while we can! The sumo deadlift high pull is one the the foundational movements in CrossFit that we use as skill transfer practice for the second pull in the clean.  Practice creating vertical drive by quickly and explosively opening your hips as the bar passes the knees.  Unlike the power clean, your elbows will finish above the bar rather than underneath it. Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Reminder that we now have Sunday CrossFit classes at 9am AND 11am! [/creativ_alertbox]

WOD 

5 rounds for time
400 meter Run
21 Deadlifts 185/125lb

Workout Notes: Today’s workout is a simple couplet that comes to us from Crossfit.com.  This is a high rep workout and you will total 105 deadlifts by the end of the 5 rounds so keep that in mind when choosing your weight for this workout.  The weight you choose should feel fairly light at the start of the workout.  You do not need to do any of the rounds unbroken, but you should be able to complete your reps in sets every round.  If you find yourself performing singles at any point you have gone too heavy.  Keep your pace up on the runs so you don’t lose too much time there.

WOD 

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatches 50/35lb
10 Front Rack Lunges 95/65lb

Rest 2 minutes

AMRAP in 10 Minutes
12 Power Cleans 95/65lb
8 Burpees over the bar

Workout Notes: Today we have two AMRAP’s on the menu. The first one is shorter and will involve dumbbell snatches and front rack lunge steps.  You will be alternating every rep for the dumbbell snatches and returning the dumbbell to the ground between each rep.  The front rack lunge will likely be the more difficult movement for most people during this workout so choose your weight wisely.  Make sure to try several steps before the workout starts.  Focus on keeping your elbows and chest upright as you step forward to tap your back knee to the ground, keep your midline tight and push back hard to bring your feet back together to complete the rep.  At the 8 minute mark you will have two minutes to rest and do your best to recover before the next AMRAP.  Ideally you will be using the same weight for both workouts so your lunge weight will become your power clean weight.  The weight here should be pretty light so that you can move through your 12 reps quickly and in a few sets.  The weights are meant to be light today so try to keep a fast pace through both workouts! You will have two separate scores today for your workouts.

Skill

Front Squat
10-10-10

Today we’re tackling some heavy high rep front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up.  10 reps is a lot so go in with a plan and use your first set to test out how you handle the 10 reps.  Depending on how your first set goes you can choose to add weight for your second and third sets or repeat the same weight 2 more times.

WOD

For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb

Workout Notes: Today’s workout is a couplet featuring sit-ups and thrusters.  The rep scheme decreases as you go so try to pick up the speed as you get into the last round.  The thruster weight prescribed is an empty barbell and is meant to be very light.  If you need to scale the weight down you can use a training bar with or without weight on it so that you are able to move through the thrusters in large sets.  If you are worried about the sit-up volume feel free to drop the numbers to match the thruster reps and you will end up with 75 reps of each rather than 150 sit-ups and 75 thrusters.

Skill

EMOM for 10 Minutes
[odd] :30 seconds L-sit hold
[even] :30 seconds Plank hold

For the first part of today’s skill work you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight and toes together. If you are ready for a scaled up option for this skill use a pair of parallettes rather than sitting on the floor or try hanging from a bar or supporting yourself on a pair of rings while holding an L-sit.  Make sure to choose a version that allows you to hold your position for as much of the 30 seconds as possible. 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 30 seconds every round.

WOD

AMRAP for 15 Minutes
5 Strict Pull Ups
15 Kettlebell Swings 32/24kg
45 Double Unders

Workout Notes: We have two difficult skills in todays AMRAP.  The strict pull-up can be scaled to either ring rows or banded strict pull-ups.  Choose a difficulty that allows you to get the reps done in a few sets. If you are still working on double unders scale the number to something more manageable rather than doing singles. More single unders won’t get you better at double unders, but more double unders will!  As always your kettlebell should be a weight that you can swing safely under fatigue.  You should be able to get your sets of 15 done in 3 sets at the most.

Skill
EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM here so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  You can choose to link all 3 reps together or complete all 3 reps as singles each minute.

WOD

AMRAP in 8 Minutes
2-4-6-8-10…
Medicine Ball Clean 20/14lb
Push-up

Workout Notes: The Med-ball clean is a simple and potent movement.  It is easy to shorten the movement as the ball will most likely not be heavy enough to require you to open your hips at the top of the clean. Make sure you still treat these like you would a normal barbell clean, explosive hips and a quick drop under to catch the ball in a full squat, then stand tall to complete each rep.  If you can not perform strict push-ups from your toes you can do strict knee push-ups. Whether you’re working from your knees or toes focus on a straight torso and contact the ground with your chest on each rep without resting at the bottom.

Skill

10×1 Wall Walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

5 rounds for reps

1 Minute Row for Calories
1 Minute Dumbbell Burpee Deadlifts 50/35lb
1 Minute Box Jumps 24/20″
1 Minute Rest

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 5 rounds and come up with one total score. You will start the workout on the rower so make sure your pace allows you to jump right into the next movement.  Keep a steady pace on the burpee deadlifts and make sure to get your feet up close to the dumbells before performing a deadlift so that you can maintain a flat back through the lift.  Move smoothly and safely through the box jumps.  Focus on landing in a partial squat on top of the box with your chest up.