Category: Workout of the Day

[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!

Skill

Two rounds of Tabata alternating between

Seated L-sit
Arch Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval.  For the L-sit 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. For the arch hold you will be laying on your stomach with your hands reaching forward.  Keep your legs squeezed together and arms locked out straight and shoulder width apart.

WOD

7 Rounds for time

9 Deadlifts 225/155lb
15 Air Squats
21 Sit Ups

Workout Notes: Today’s workout is for time.  Choose a deadlift weight that allows you to get through the first few rounds unbroken.  You do not need to sustain this for all 7 rounds, but you shouldn’t end up doing single reps at any point.  Focus on keeping your midline tight and driving through your heels for each rep.  Move through the air squats and sit ups at a quick pace if possible and use these movements as a chance to catch your breath and recover before your next set of deadlifts.  If you need to scale this workout you can choose to complete 5 rounds rather than 7.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]NEW CLASS ANNOUNCEMENT! After a record breaking class size yesterday we have decided to add a 9AM CrossFit Class to our Sunday schedule starting this week 1/29![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Use this opportunity to work on your power snatch technique.  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.  Your second rep will be from the hang position.  You can choose to hang on the the bar after your first rep and carefully bring the barbell back down to the hang position by unwinding your lift.  If you choose to drop the bar between reps you will need to snatch deadlift the bar up to the hang position before your 2nd lift.  Now would be good time to review the hook grip!  Working from the hang and power position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

8 Minute AMRAP
Box Jump Overs* 24/20″
*12 Kettlebell Swings EMOM 32/24kg

Workout Notes: Today’s workout is short and sweet.  At the top of every minute including the first minute you will perform 12 kettlebell swings.  After your swings are done you will move on to box jump overs for the remainder of the time left in the minute.  For the box jump overs you will face the box to jump on top of it and then jump or step down on the other side of the box before your next rep.  If you don’t feel comfortable jumping to the prescribed height for the box jumps choose a lower box or stack some weights to a height that you can jump to rather than stepping up to a higher box.  Your kettlebell should be a manageable weight that allows you to get your 12 swings done in 1-2 sets so that you have time for some box jump overs in each minute.  Your score for this workout will be your total box jump overs.

WOD

AMRAP in 5 Minutes
3 Strict Pull-Ups
6 Burpees

Rest 1 Minute

AMRAP in 5 Minutes
6 Burpees
12 Jumping Lunges

Rest 1 Minute

AMRAP in 5 Minutes
12 Jumping Lunges
24 Sit Ups

Workout Notes: For today’s workout we will be completing 3 separate AMRAP’s. If the class is large, one group will wait behind the first group so that the 3 workouts can be done in the order that is listed.  If you are unable to do strict pull-ups you can choose between jumping pull-ups or ring rows rather than dealing with getting in and out of a band for such a short workout.  You will only be working for 5 minutes at a time so do your best to keep up a quick pace during each workout!

WOD

AMRAP in 18 Minutes
3-6-9-12-15-18…
Clean and Jerk 155/105lb*
*50 Double Unders after each round

Workout Notes: Don’t forget your jumprope!  Our workout today is a classic couplet of Clean and Jerks and Double Unders.  The weight on your barbell today should be slightly challenging.  Single reps are totally ok and will probably be a good idea as the rep sizes climb.  If double unders are still giving you a hard time we will scale the number down to something more manageable and repeatable.  If you are not sure of your double under capability you can choose to collect as many double unders as possible in 1 minute after each set of Clean and Jerks.

Skill

EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to 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. Remember that this skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

3 Rounds for Max Reps with 2 minutes at each station

Wall Ball Shots 20/14lb to 10/9′
Row for Calories
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 3 rounds and come up with one total score.  You will have two minutes to work at each station.  Break up the wall balls in any way you like so that you can keep moving for as much of the 2 minutes as possible.  Your row pace may start out slow as you recover from the wall balls, but try to pick up the pace to more of a sprint as you will have a full two minutes to recover between rounds.  If you’ve never done a workout like this before use the first round as a test and then try to either meet or beat your score in rounds 2 and 3 depending on how you are feeling.

Skill

1 RM Hang Squat Clean

Today we’re working up to a heavy single Hang Squat Clean.  Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and catch the bar in a full squat.  Focus on your elbow speed so that you can catch the bar with your elbows up and bearing the load on your torso.  If you are new to this lift you can catch the bar in more of a power position and ride it down into a squat, but try to make this transition between the catch and squat as smooth as possible.

WOD

AMRAP in 7 minutes
5 Push Press 115/75lb
15 Air Squats

Workout Notes: Today’s workout is on the shorter side which means one thing: Move Fast! You should be able to complete all 5 push press reps unbroken for most, if not all, of the workout.  Remember that with the push press there is no re-bend of the knee once you drive the bar off of your shoulders.  Make sure that you don’t end up push jerking the bar as your arms and legs get tired.  With the rep counts being low for both movements there will be a lot of transitions in this workout. Try not to waste time here and keep your transitions quick and smooth.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  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 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

For Time
50 Kettlebell Swings 32/24kg
50 Sit Ups
50 Push-Ups
50 Sit Ups
50 Kettlebell Swings 32/24kg

Workout Notes: Today’s workout is a pyramid style chipper. You will start the workout with 50 Kettlebell swings.  This is a large number of reps in a row and you will repeat this set at the end of the workout so make sure to choose a weight that you can swing with good technique while you are fatigued.  If you are worried about the volume of any of the movements feel free to decrease the rep numbers down to 30 or 40 if needed.  Push-Ups can be scaled to strict knee push-ups so that you are able to maintain full range of motion reps through all 50 reps. Whether you are performing push-ups from your knees or toes make sure to maintain a rigid torso and make quick chest contact with the ground for every rep.