Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Pack your long socks or knee sleeves! We’re rope climbing today! [/creativ_alertbox]

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time.

WOD 

For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″

Workout Notes: For today’s workout we have a triplet of all bodyweight movements. The push-up will most likely be the more difficult movement of the 3 so plan to break your reps up as needed.  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.  Move through the air squats at a smooth pace before moving on the the lateral box jump overs.  You will be jumping laterally over your box rather than facing the box.  You do not have to stand up on top of the box for the reps to count, but you should be sure to take off each jump from two feet to get to the top of the box.  This is a newer skill so feel free to jump to a shorter box or a stack of plates rather than stepping up to a higher box.

Skill 

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

Today’s focus will be primarily on the split jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely for the second jerk and for that reason your load may be much lighter than your 1RM.

WOD

3 Rounds for reps

2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest

Workout notes: This workout is a repeat from March 28, 2016!  You will score this workout as you would “Fight Gone Bad”.  Count your total number of reps of Wall Ball Shots and Power Cleans and come up with one cumulative score. With two total minutes on the wall ball shots you will obviously be able to score most of your reps there so keep the intensity up but leave something in the tank to knock out some cleans.  Your power clean weight should be manageable for quick singles or small sets.  If classes are large you can share a wall ball spot with someone and start two minutes behind them so that everyone completes the workout in the order listed.

Skill

8×3
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 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.

WOD

For time
30 Calorie Row
50 Kettlebell Swings 32/24kg
30 Burpees

Workout Notes: Today we’ve got a short chipper on the menu.  You will start the workout with 30 calories on the rower before moving on to 50 kettlebell swings.  The kettlebell weight is set at our normal benchmark weight so scale as needed here.  Choose a kettlebell that you can do 10 unbroken reps with when you are fresh.  After 50 swings you will move on to 30 burpees.  Settle in to a consistent pace and try to pick up the speed as you get to those last 10-15 reps!

Skill

EMOM for 10 Minutes
[odd] 30 seconds of ring dips
[even] 30 seconds of pistols

We’re practicing two difficult skills today.The ring dip can be challenging as it demands quite a bit of strength.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips allowing yourself to assist with your feet as much as needed. Work for as much of the 30 seconds as you can. Pistols are another unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Scale by using a box and perform high box step ups with a slow negative or using assistance from a squat stand post, ring or band.

WOD

3 rounds for time
400M Run
10 Front Squats 185/125lb

Workout Notes: Today’s workout is a simple couplet.  You will start each round with a 400 meter run and finish with 10 heavy front squats.  The benchmark weight today is meant to be on the heavy side and it should be very challenging to be able to do all 10 reps unbroken.  Choose a weight that is heavier than you might normally use in a workout and plan to finish each set of 10 in 2-3 sets.  If you scale the weight and are able to complete all 3 rounds unbroken, you may have gone too light. Focus on an upright torso with a loose grip on the bar and elbows high through all 10 reps.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 3RM, 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 through each set and as you increase in weight.

WOD 

AMRAP in 10 Minutes
10-20-30-40…
Med Ball Sit-Up 20/14lb
20-40-60-80…
Double Under

Workout Notes: Today’s workout pairs a pretty simple skill with a more difficult one.  We are adding a bit of difficulty to the sit up by holding on to a medicine ball.  You will tap the ball behind your head as you lay down for the sit-up and then sit all the way up with it at the top of the rep.  You will always be completing twice as many double unders as you are sit-ups.  If you are still having trouble with double unders you can scale the number of reps each round rather than doing only singles.  You could choose to complete the same number of double unders as sit-ups each round or even half as many double unders as sit-ups if you are very new to this skill.  If you are still unable to get any double unders at all you can complete the same number of single jumps per round with a double under attempt every 5 jumps.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Our new Sunday class time starts TODAY! We now have CrossFit classes at 9am and 11am! Olympic Lifting at 10 and Gymnastics at 12. [/creativ_alertbox]

WOD 

50 Pull-Ups
1000m Run
100m Uneven Farmers Carry
50 Box Jumps 24/20″
100m Uneven Farmers Carry
1000m Run
50 Pull-Ups

Workout Notes: Today’s workout follows a pyramid rep scheme.  You will work your way up the pyramid, to the box jumps, and then work your way back down finishing the same way you started, with a large set of pull-ups.  You can scale the pull-ups either by difficulty or by decreasing the rep size depending on what makes sense for you.  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.  Enjoy the sunshine while we have it on the 1000 meter runs heading out the back doors down to Cantrill and back.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit Class in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual.[/creativ_alertbox]

WOD

AMRAP in 20 Minutes
20 Kettlebell Snatches 24/16kg
20 Push Ups
20 Goblet Squats 24/16kg

Workout Notes: 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! You will use the same kettlebell for the goblet squat today.  Make sure to choose your kettlebell based on the snatches, NOT the goblet squat, the squat should end up being very light.  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=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit session in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual. [/creativ_alertbox]

Skill

1 RM Clean and Jerk

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.  If you’re feeling good, go for a PR!

WOD 

400m Run
50 Toes to Bar
400m Run

Workout Notes: Today we’ve got a some high rep toes-to-bar sandwiched by two 400m Runs.  Try to push both runs if you can and chip away at the 50 toes-to-bar as best you can.  If you are unable to get your toes all the way to the bar without losing your kipping swing rhythm think about choosing a lower target height that allows you to work on this skill.  If you are just starting to link your reps together plan on performing small sets to be able to withstand the full range of motion through all 50 reps. If you can not or should not hang from the bar for any reason choose to do a higher number of sit-ups or V-ups. 75-100 would be a good target if you are choosing to scale depending on how difficult sit-ups are for you.

Skill

10×1 Lunge Kick to freestanding handstand

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 have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

“The Ghost“

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. If possible, we will start in waves with everyone on the rower so you are performing double unders last each round.  If you are still working on double unders use the whole minute to rack up as many double unders as you can rather than switching to singles.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit session in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual. [/creativ_alertbox]

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

For Time
15-20-25 *
Push Jerk 135/95 lb

*200 m Run after each round

Today we’re working with a higher volume of push jerks. Choose a weight that you can do several reps in a row with at the beginning of each set.  The second and third round will increase in difficulty as your rep count increases so use a weight you can maintain sets with as you are fatigued.  Use the run to allow your grip and breathing to recover but pick up the pace on the last 200 meters to finish out strong!