Category: Workout of the Day

Skill

Tabata Ring Support Hold

Rest 1 Minute

Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

AMRAP in 15 Minutes
50 Sit-Ups
50 Double Unders
10 Strict Pull-Ups

Workout Notes: Today’s workout falls into the aerobic domain but we have a movement that will be a strong effort strength movement for most athletes. Similar to our strict press workout on Tuesday strict pull-ups require a large amount of upper body strength and stamina. Do your best to avoid generating vertical momentum  by kipping or compensating with your body. Strict movements increase in difficulty with fatigue so just rest a little more when you get tired rather than progressively scaling.  Use this opportunity to practice a large dose of double unders if you do not already have the movement mastered. First scale to a lower total volume before switching to single unders.

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 as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 10 Minutes
5 Power Cleans 205/145 lb
3 Front Squat 205/145 lb
1 Push Jerk 205/145 lb

Workout notes: Three complicated lifts in today’s workout! The benchmark weight for this workout is on the heavier side than you might normally see in a lightweight metcon like yesterday’s strict press. Think about using this opportunity to try a slightly heavier weight than what you might normally do but make sure you can perform all three lifts with proficiency.  If you do attempt a heavier weight keep in in the 65-70% range of what you normally lift.

Skill

EMOM for 10 Minutes
Straight set of Handstand push-ups

The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

WOD

AMRAP in 15 Minutes
5 Strict Press 95/65 lb
10 Box Jump 24/20″
15 Air Squat

Workout notes: Pay special attention to the strict press.  The strict press is much more difficult than the push press or the push jerk. With strict press your hips and knees should remain open as you press the bar overhead.  It’s always  tempting to dip and drive in order to help the bar get overhead but resist that temptation for this workout!

Skill

EMOM for 10 Minutes

3 Hang Power Snatch

Today’s technique work will be spent working on performing 3 consecutive hang power snatches.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position. From there bend the knees slightly and then bow forward before aggressively opening the hips to create vertical drive.  Drop into a partial squat and punch the arms up as you receive the bar overhead. Carefully bring the bar bell back down to the hang position by unwinding your lift.  Now would be good time to review the hook grip!  Working from the hang and power position increase the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.

WOD

AMRAP in 8 minutes
2-4-6-8-10…
Alternating jumping lunge step holding 45/25 lb plate *
Burpee jumping to the plate

*”Hug” the plate against your chest during the lunges, scale by performing them without additional weight.

Workout notes: This time priority couplet has an ascending rep scheme that will enhance the difficulty of both movements. Your score will be any completed rounds plus additional reps in rounds you do not complete. You have seen jumping lunges before but may not have seen them loaded with additional weight. Hold the plate against your chest by cradling it and holding it flat and tight to your body.  Keep your chest upright as you progress through each round.

WOD

5 Rounds for time

100M Broad Jump
200M Uneven Farmer Carry
400M Run

Workout notes: Our workout today lands in a longer time domain when compared with what you normally see. The workout as a whole falls somewhere in the endurance realm but we feature two difficult movements that require a great deal of strength and stamina required to sustain your effort. The 100M Broad jump starts outside the roll up door then goes down 50M to the wall and back.   When you start your broad jumps establish a sustainable distance performed at strong effort and do your best to maintain that distance throughout the entire workout.  When picking your farmer carry weights choose from a mixture of kettlebells, dumbbells or even a bumper plate(pinch carry) for an extra challenge.  Remember to keep your gear out of the flow of traffic when you stow it for your alternate movements.  Remember you can scale this workout cutting the total volume down to 3 or 4 rounds.

WOD

AMRAP in 25 Minutes

12 Thrusters 75/55 lb
9 Toe-To-Bar
200M Run with a medicine ball 20/14 lb

Workout notes: Our workout today falls into a bit of a longer time domain.  The benchmark thruster weight is on the lighter end of things.  You don’t need to go unbroken during the workout but you should choose a weight you could easily perform a set of 12 when fresh.  The total time in the workout is long so that will add up to a lot of time on the bar.  Remember to protect your hands and scale to some form of sit-ups if you feel your hands are starting to rip.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today for Veteran’s day![/creativ_alertbox]

WOD

“Donny“

for time

21-15-9-9-15-21 of
Deadlift 225/155 lb
Burpee

Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have benchmark weights you are probably familiar with but a difficult rep scheme.  We start by descending with the familiar 21-15-9 drop set but then repeat the rep scheme in reverse.  You will mostly likely be fatigued at that point so pay special attention to your mechanics and maintain good form throughout those difficult final rounds.  If you are new to CrossFit perform just the first 3 rounds of the workout and chop off the ascending part of the pyramid.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Skill

EMOM for 10 Minutes
1 Squat Clean

Spend 10 minutes working on a moderate effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.

WOD

for time

50 Wall Ball Shots 20/14lb 10/9′
400M Run
50 Kettlebell Swings 32/24 kg
400M Run

Workout notes: Today’s workout is a chipper. We start with a set of wall ball shots and running followed by a set of kettlebell swings and running. Experienced athletes might be capable of large sets of wall ball shots or swings but that might not be a good idea if it will wreck you for the runs! Taking a quick break during those movements might improve your overall performance!

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.
WOD

AMRAP in 7 Minutes
10 Sumo Deadlift High Pull 135/95 lb
10 Push Press 135/95 lb

Workout notes: Unlike yesterday’s couplet that featured two bodyweight movements, today we have a couplet with two barbell movements.  The “Rx” weights might be familiar but keep in mind both the SDLHP and PP require a higher strength level than the clean and push jerk.  Combining these movements together adds another layer of difficulty as well. Be very conservative with the weight you choose! This workout was the CrossFit.com workout of the day for 11/2/16.

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 10 Minutes
3-6-9-12-15 …
Burpee Box Jump 24/20″

100M Run after every round

Workout notes: The workout starts with 3 burpee box jumps and increases by 3 reps every round.  Every time you complete a round of burpee box jumps run 100M. Your score will be any full round completed including the run and any additional reps in a round you did not complete. This workout is similar to what we saw last Wednesday but today we have increased the difficulty by performing burpee box jumps and shorted the run. That means the run will be less recovery if you are breathing hard when doing those burpees so pace your reps by trying to work at a steady pace.    100M is out the door and down to the wall and back.