Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Split Jerk w/ pause in the bottom of split position

Work on the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.  Start with a light load and add weight in small increments if you are new to the lift.

WOD 

3 rounds for time

50 Sit-Ups
20 Hang Squat Cleans 95/65lb

Our workout today starts with a large set of sit-ups.  If 50 looks like a lot plan to scale the number down to something more manageable.  if you have never done 150 sit-ups in a workout before definitely consider dropping the number to 30-40 reps each round.  For the hang squat cleans the weight should be light so that you are able to complete larger sets without putting the bar down.  Choose a weight that will allow you to finish each set of 20 in 3-4 sets.  Each rep will start from the hang, your first rep of each set will start with a deadlift from the floor and a pause in the hang position before initiating the squat clean.  Make sure to catch the bar in a full squat with your hips below parallel before standing tall to complete the rep.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Thank you to everyone who has donated so far to our box for the Yolo Crisis Nursery! The box is almost full and we are so grateful for everyone’s generosity to help those in need! The box will be at the gym until Friday for anyone still planning to bring clothes or diapers. [/creativ_alertbox]

Skill

1 RM Front Squat

There are only a few days left for PR’s in 2016! Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

AMRAP in 8 Minutes
10 Kettlebell Snatches 24/16kg
12 Box Jumps 24/20″

Workout notes: The kettlebell snatch is a difficult movement to master! 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!

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Today we are open for 9:30 and Noon classes ONLY. Normal Hours Tomorrow. [/creativ_alertbox]

WOD

AMRAP in 20 minutes
15 Push-Ups
20 Walking Lunge Steps
15 Power Cleans 115/85lb

Workout Notes: Hope you all enjoyed your Christmas AMCAP’s (As Many Cookies as Possible) Today we’re back to AMRAP’s with a 20 minute workout.  Choose a power clean weight that allows you to perform multiple reps in a row from the start.  Scale the push-ups as needed, but make sure you are able to execute full range of motion reps without resting at the bottom.

[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.