Category: Workout of the Day

[creativ_alertbox icon=”” colour=”theme” custom_colour=””] Reminder: We are closed today for the Christmas holiday and will reopen tomorrow for a partial day. CrossFit Classes will be held at 9:30AM and Noon ONLY[/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

WOD

2 Rounds for reps with 3 minutes on each station*

Row
Double under
Kettlebell swings 32/24 kg
Two Arm Dumbbell Thruster 45/30 lb
Rest

*Perform 12 burpees E3MOM.

Workout notes: Today’s workout will be scored like you would score the classic CrossFit workout “Fight Gone Bad”.  In this workout you will have 3 minutes to accumulate reps at each station.  This is much longer than what you see in 1 minute interval workouts so adjust your pace accordingly.  As a special holiday treat we will start every 3 minute station with 12 burpees.  The workout starts with burpees and you complete 12 at every station (not including your rest station).  That’s almost 100 total burpees so if you are new to CrossFit scale the volume or complete only one round.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REMINDER: NO 6:30 PM CLASS TODAY AND ONE CLASS AT 8:30AM CHRISTMAS EVE![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday:
Friday 12/23: No 6:30 PM Class
Saturday 12/24: One Class at 8:30AM ONLY
Sunday 12/25: Closed
Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

Skill

EMOM for 10 Minutes
2 Power Cleans

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second 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

21-15-9
Deadlift 225/155 lb
Pull-Up

Workout notes: We have a classic couplet here that should land in a shorter time domain. With the deadlift we’re looking to move quickly with a weight that is somewhere around the 60% range of your max.  If your barbell load is so heavy you are forced to perform singles from the start you may be going to heavy for this kind of workout!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday:
Friday 12/23: No 6:30 PM Class
Saturday 12/24: One Class at 8:30AM ONLY
Sunday 12/25: Closed
Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

Skill

1 RM Squat Snatch

For today’s skill work we are working up to a one rep max squat snatch for the day.  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 are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD 

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes: A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday:
Friday 12/23: No 6:30 PM Class
Saturday 12/24: One Class at 8:30AM ONLY
Sunday 12/25: Closed
Monday 12/26: Classes at 9:30AM and Noon ONLY [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] 30s Ring Dips
[Even] 30s Seated L-sit

For our skill work today we are working on two gymnastics movements.  The ring dip will be the more challenging of the two so find a way to scale if needed.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips and allow yourself to assist with your feet as much as needed. Work for as much of the 30 seconds as you can. 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.

WOD

3 rounds for time
21 Toes-to-Bar
400m Run

Workout Notes: Today’s workout is a simple couplet. If you are unable to do toes-to-bar you can scale this movement to knee raises or leg raises trying to get your toes as close to the bar as you are able.  Choose a target height for your knees or toes and try to maintain that height for the duration of the workout.  If you need to stay off the bar for any reason choose a difficult V-up or sit-up option.  If you are doing sit-ups plan to double the reps as they are a little less difficult than toes-to bar.  Push your pace on the run, your legs will be fresh!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

Skill

Deadlift
5-5-5-5-5

Work up to a strong effort set of five deadlifts.  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 across all 5 reps and as you increase in weight.

WOD

AMRAP in 12 minutes
10 Burpees
20 Alternating DB Snatch 45/30
40 Double Unders

Workout Notes: Today’s metcon is all about moving.  The dumbbell snatch weight should be light enough that you can move right into it after the burpees.  Make sure to alternate arms for each rep on the dumbbell snatch.  Both sides of the dumbbell should touch the ground as you alternate.  If you aren’t quite ready for sets of 40 double unders, use this as an opportunity to work on them.  Scale the number down to something you could repeat for multiple rounds, a small number of double unders will pay off rather than switching to singles.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY [/creativ_alertbox]

Skill

1 RM Weighted Pull-up

Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

AMRAP in 3 min of:

5 Power Cleans 135/95lb
3 Front Squat 135/95lb
1 Jerk 135/95lb

Rest 1 min and repeat for a total of 5 cycles

Workout Notes: This workout is the same format as a classic CrossFit workout “The Chief”.  Score each cycle separately and don’t forget to pace yourself.  Be aware of the transition from movement to movement so that you don’t end up with wasted reps.  The benchmark weight is meant to be manageable.  Choose a weight that allows you to do the front squats unbroken throughout the workout.  Test out all 3 movements with the weight you choose before the workout starts.  You will be working for a total of 15 minutes so plan for a longer workout.  Your score for this workout will be the total of the full rounds you completed plus the total of all additional reps completed across all 5 rounds.

WOD

4 Rounds for time
200M Pinch plate carry and farmer carry 25/15 lb, 32/24 kg
30 One arm alternating russian kettlebell swings 32/24kg
40 See The lights sit-ups 25/15 lb

Workout notes: For today’s workout we are mixing up the standard farmers carry and combining it with a pinch plate carry.  You will carry your kettlebell in one hand and “pinch” a plate using your fingers to carry it.  Switch hands as needed, but try to distribute the work evenly as you go.  You will be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Alternate arms by switching as the kettlebell is at the apex of the swing but rest as needed.   For the sit-up you will start laying back with your shoulder blades in contact with the floor and the plate locked out directly above you. Sit up while keeping your arms straight and finish sitting tall with the plate above your head.

WOD 

Skill

1RM Push Press

Today we are working up to a one rep max push press. Focus on a vertical dip and drive and then finish with just your arms by pressing overhead.  After driving the bar off of your shoulders, keep your legs squeezed tight and resist the temptation to drop under the bar and perform a jerk.

WOD

For time

21-18-15-12-9-6-3
Deadlift 185/135lb
Goblet Squat 32/24kg

Our workout today pairs two classic movements, the deadlift and squat.  Most of your reps will be done in the first few rounds with this rep scheme. Break up the larger sets early to avoid slowing down too much when you get to the single digit sets.  You should be able to perform medium sized sets of deadlifts and squats with the weight you choose.  Plan to get your sets of 21, 18 and 15 done in 3-4 sets max. If you are scaling the benchmark weight and doing all sets unbroken you may have gone too light.  Move smooth and quick through the last small sets to finish strong.