Category: Workout of the Day

Skill

EMOM for 10 Minutes
:30s Toes to Bar
:30s Rest

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. You will have 30 seconds to work within each minute so feel free to jump up for as many sets as you would like. If you are comfortable with this skill use this time to test your capacity and keep track of how many reps you are able to complete across the 10 minutes.

WOD

For time
10-1
Front Squat 155/105lb
1-10
Power Clean 155/105lb

Workout Notes: For this workout the rep scheme may look a little tricky.  For each round you are always performing 11 reps. When you have reached the halfway point you will have completed most of the squats and have a lot of power cleans remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.  You will have one barbell for this workout so make sure to choose your weight wisely.  For most people the front squat will be the tougher of the two movements.  Choose a weight that allows you to do the first 10 squats in no more than 2 sets. Quick singles are ok for the power cleans, but make sure you are able to keep moving without terribly long rests for the duration of the workout.

WOD

4 minutes at each station with 1 minute rest between movements

Rope climbs
Two arm dumbbell clean & jerk 50/35 lb
Row for meters

Workout notes: Before today’s workout you will get a chance to spend some time on rope climb technique! Our workout today is in a chipper format that will start with 4 minutes of rope climbs.  If you are capable of climbing to the top and coming down safely you will perform as many rope climbs as you can during this time.  If you are not quite ready for 15 ft. rope climbs you can scale the height of each rope climb or scale the movement by starting each rep laying down and then pulling yourself up hand over hand to standing and then returning back to laying down in the same way.  Make sure to wear ankle and shin protection if you are climbing the rope and as always, be smart and safe!  After the rope climbs you will move on to two arm dumbbell clean and jerks. This should feel VERY different than your first movement.  At this station you should be moving a weight that is light enough for you perform sets of multiple reps in quick succession. Next you’ll hop on the rower for 4 minutes for total meters.  This might feel a lot like recovery after the very anaerobic clean and jerks so focus on your breathing and try to pick up the pace as you go through the 4 minute piece.  For this workout record each of your scores separately.  You will see these movements as well as this format again so you will want to refer to this data in the future.

NOTE: If you are an advanced rope climber and/or weightlifter and want an extra challenge you may start on the rower and progress in reverse order but we recommend starting with the most difficult movement for beginners.

WOD

for time

500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots

Workout notes: Today’s workout is a 3 movement triplet with descending reps on the wall ball shots and medicine ball sit-ups.  The 500M run is something we introduced earlier this week.  If you were not there that day the run starts at the roll up doors and goes around the complex as you would with the 400M run.  Continue running past the 400M marker then turn around and return to the gym when you reach the sidewalk. All three movements utilize arms, legs and core so consider that when deciding what pace to go out at.  Break up the wall ball shots as needed and work on shortening your rest periods rather than performing a huge set and taking a long break.

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but in add some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

for time

50 Burpee Box Jump Overs 24/20″

Workout notes: Today’s workout should be short and sweet!  We are looking at a high volume of burpees over the box so even though the total rep count is low the movement is difficult and should not be taken lightly. You should try to go fast but you don’t want to start out at a pace that is impossible for you to maintain!

Skill

Alternating Tabata of
L-Seat
Superman Hold

Today’s skill work has us performing two basic but difficult core strengthening positions.  We will do two full rounds of Tabata alternating on every interval between an L-Seat and Superman (Arch) hold.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  We also have 8 rounds of the Superman or Arch hold.  During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold.  Focus on good body position during the holds, if you need to work for less time each interval to achieve this please do so.

WOD

AMRAP in 15 Minutes

6 Front Rack Walking Lunge Steps 135/95 lb
12 Push Press 135/95 lb
36 Air Squats

Workout notes: Our metcon today is another workout that falls into the medium to long range for a CrossFit workout.  There is a deceptive barbell component to this workout. Both the lunge and push press tend to amplify the difficulty of the load on the bar when compared to more efficiency movements so practice both movements and make sure you can perform the movements correctly.  Going unbroken is not required but you should be able to do at least 6 lunges (3 ea leg) and 6 push press when you are fresh.

Skill 

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in a wide stance and your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

2 Rounds for time
35 Kettlebell Swings 32/24kg
500M Run
100 Double Unders

Workout Notes: Today’s workout is 2 rounds through of kettlebell swings, running and double unders.  You will be doing 70 total kettlebell swings so scale the weight as needed.  You should be able to complete 10 kettlebell swings unbroken with the weight you choose when you are fresh.  For today’s run you will head out on the 400m course, run past the 400m turn around until you get to the end of the driveway/beginning of sidewalk. Turn around there and head back the way you came until you are back at the gym. Our double under sets are large today, adjust the number as needed to a challenging but manageable number.  Your double unders should take you 2-3 minutes so plan for a number that you could complete in that window even when you are tired.  If you don’t have consistent double unders quite yet you can complete 200 single unders with a double under attempt every 10 reps.

Skill

8×2

Strict weighted 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. Start with a very manageable weight ans increase for every set if possible.  If you are using a band choose one that makes the 2 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 and perform 8 sets of 5-10.  If you can do strict pull-ups but using weight is too much of a challenge you can do bodyweight pull-ups with a pause and choose a number that you can repeat for 8 sets.

WOD

5 Rounds of 3 Minutes work 1 Minute Rest
3-6-9 …
Thruster 95/65 lb
Lateral Burpee Over the Bar

Workout notes: Today we have an interval workout in the format of the famous CrossFit.com workout “The Chief”.  In this version we are doing a couplet of thrusters and burpees.  We are starting with a set of three for both movements and adding three reps every round.  The rounds and your time in each interval is short so move quickly and practice keeping up your intensity level.  Consider each round as a short AMRAP and complete as many reps as possible in each three minute period.  For each round you will start with the three’s and climb as high as possible. In “The Chief” we generally count completed rounds and have a separate score for your additional reps completed.  In this workout we will score the workout by completed repetitions. At the end of 19 minutes you should have one large number with your total number of reps completed across all 5 rounds.

Skill

EMOM for 10 Minutes
Power Clean & Push Jerk

Today’s skill work is a power clean + push jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus on quick elbows and dropping under the bar for the power clean. For the jerk, drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch the bar overhead.  Make sure to stand to complete the lift before moving on to the next rep.  If things are feeling good feel free to add weight each minute and work up to a max for the day.

WOD

AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups

Workout Notes: Today’s workout is all bodyweight movements. Scale the push-ups as needed so that you can maintain good form and get through the 25 reps at a decent pace.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.  Don’t be afraid to break up your reps early and often to keep the pace quick on your push-ups. Do your best to catch your breath on the during the sit-ups so you can push the pace on the run each round.

WOD

5 rounds for reps with 1 minute on each station:
Box jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Row for calories
Rest

Workout notes: Today’s workout comes to us from CrossFit.com! This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 5 rounds and come up with a total score.  Remember that even though you only have one minute on each station you will be working for a total of 15 minutes in a 19 minute workout so don’t go all out in those first rounds. Start out at a steady pace and try to maintain your workload across all 5 rounds. We’re starting with box jumps in each round which potentially have the fastest cycle time.  Use this opportunity to practice working quickly with short rest.  Plan on starting each round of wall balls with a strong effort set and then complete small sets for the rest of the minute.  When it comes to the rower remember this is not a recovery row, try to push the pace here knowing you get a minute to recover once you are off the rower.

WOD

For time
50 Toes to Bar
1,000M Run
40 Deadlifts 185/135lb
1,000M Run
30 Power Cleans 185/135lb

Workout Notes: Today’s workout follows a chipper format.  The twist is that you will run twice to break up each movement. the 1,000M course is out the roll up doors down to Cantrill and back.  Make sure to run on the sidewalk and watch for cars as you are passing driveways. You will start the workout with a high volume of toes-to-bar.  If you are unable to get your toes to the bar while keeping the rhythm of your kip, lower your target so that you are able to work on the skill of linking your reps rather than slower reps just to get your toes to the bar. 50 is also a large number of this difficult skill, a suggested scaling option would be to drop the number to 30 from 50 if that makes sense for you and your current skill level.  Never be afraid to scale if you are not ready to jump into a large set like this! Your deadlift weight and power clean weight will be the same for this workout. Do not go heavier on the deadlift and then remove weight to be able to power clean the bar.  Your weight will be decided by the power clean.  Choose a weight that is challenging for you and plan to do mostly singles for these 30 reps.  If you are repping out sets of 5 or more during the power cleans you may have gone too light.  The deadlift will end up being on the lighter side but over 40 reps they will get tough! Spend some time deciding what weight to use for this workout and do multiple reps of each movement before the workout starts so that you don’t have to make any adjustments as you go.  If class sizes are large this workout can be done in waves to allow for enough space on the bars.