Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]PLEASE NOTE OUR THANKSGIVING HOLIDAY HOURS: We will be holding a workout on Thanksgiving at 8:30AM only. We will be closed Friday and and returning to normal hours on Saturday.[/creativ_alertbox]

Skill

Power Clean
1-1-1-1-1

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

In front of a clock set for 12 minutes

1 minute of Double Unders
1 minute of Kettlebell Swings 32/24 kg
2 minutes of Double Unders
2 minutes of Kettlebell Swings 32/24 kg
3 minutes of Double Unders
3 minutes of Kettlebell Swings 32/24 kg

 This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.

WOD

“Tabata Something Else“

Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-ups
Tabata Squats

Workout notes: This workout comes to us from CrossFit.com! The tabata interval is 8 rounds of 20 seconds work and 10 seconds of rest. You will complete 8 rounds at each station for a total of 32 intervals. There is NO additional rest period between movements. Transition from one movement to the other after completing all 8 rounds. Tabata is scored as your lowest number in any round but don’t let that limit your effort.  You can go for it with each movement knowing that the movements do compliment each other!

WOD

for time

50 Burpee
35 Deadlift 155/105
20 Thruster 155/105 lb
35 Deadlift 155/105 lb
50 Burpee

Workout notes: Today’s workout is a pyramid style chipper! Your warm up is a large set of burpees followed by deadlifts that are benchmarked on the lighter side. The middle of the pyramid is a larger set of heavy thrusters.  The thruster weight will be the limiting weight on the barbell for most athletes so spend some time testing out your thruster weight.  You should be able to perform multiple reps in a row while fatigued. If you are using a weight you need to perform single repetitions you have gone too heavy!

Skill

Overhead squat
5-5-5-5-5

Spend some time today working on the very difficult overhead squat.  The overhead squat requires a very good mobility and strength.  Practice keeping your torso angle upright while your arms are externally rotated. Your armpits should be pointing out rather than down. Keep the load light today on work on keeping a solid set of 5 rather than maxing out and hitting failure.
WOD

3 Rounds for time
40 Kettlebell Snatch 24/16 kg
400M Run

Workout notes: The kettlebell snatch is another difficult movement to master! You initiate the movement like you would a kettlebell swing but lead with your elbow and rotate your wrist around the kettlebell and press out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  Break up the reps however you want but distribute the work evenly across both arms.

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.