Category: Workout of the Day

WOD

For Time

1 Mile Run then
10 rounds of
5 Pull-Ups
10 Push-Ups
15 Squats

Workout Notes: If you are familiar with the well known CrossFit workout Cindy, you will recognize the rep scheme in today’s workout. We will start with a 1 mile run and finish with 10 rounds of 5 pull-ups, 10 push-ups and 15 squats, AKA: 10 rounds of “Cindy”. The pull-ups can be scaled to ring rows, banded pull-ups or jumping pull-ups. Keep your push-ups strict whether you are working from your knees or toes. Always make sure to maintain full range of motion by tapping your chest to the ground with each rep. If you are worried about the volume of this workout you can choose to decrease the total rounds of the triplet to 6-8 rounds instead of 10.

Skill

EMOM for 10 Minutes

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

We’re finishing off the week with some split jerk technique work.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive to send the bar overhead.  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 with your back heel off the ground.  Start with a light load and add weight in small increments if you are new to this lift.

WOD

AMRAP in 7 Minutes
30 Wall Ball Shots 20/14 lb 10/9′
30 Box Jump 24/20 ”

Workout Notes: Today is your chance to give our new soft boxes a try! The workout today is a short burner with a larger set of wall ball shots followed by a big set of box jumps.  Focus on landing with your chest up and knees over your feet on the top of the box before standing tall to complete the rep. If you need to scale the box jump height choose to jump to a lower box rather than stepping up to a higher one. Choose a medicine ball that allows you to hit a full depth squat every rep while also reaching the 9 or 10′ target height.  If you have any trouble with maintaining depth on your squats as you fatigue grab an extra medicine ball to put behind you and use that as your target.  If classes are busy this workout can be run in heats if needed.

Skill

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Ups

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A successful EMOM like this would be hitting the same number every round.   This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.  Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.

WOD

for time
10-1
Front Squat 155/105 lb
Lateral Burpee Over the Bar

Workout Notes: Today’s workout is a couplet of front squats and burpees with a lateral bar hop.  The weight on your bar should not be terribly heavy today.  You will be performing 55 reps of each movement so keep that in mind when choosing your weight for the front squat.  Your reps will be descending so the bulk of the workout will be done in the first few rounds.  Plan to be able to get rounds 10-7 done in 2 sets on the barbell. The burpees will be performed laterally next to your barbell with a hop over your bar for every rep. This movement can be scaled by stepping over the bar, but try to maintain the hop if you start with it from the beginning!

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

AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders

Workout Notes: Today’s workout is on the shorter side. If you struggle with double unders the number 90 next to two different sets of this skill will probably be the first thing you see. Not to worry! This number can be scaled to any number that makes sense for you depending on your current skill level. Even shooting for 5-10 doubles every round will be more beneficial than doing 90 singles.  If you have never done a double under you can perform 90 singles for each set with a double under attempt every 10 reps. You will be using your kettlebell for both swings and goblet style lunges today.  Make sure you are capable of doing both movements with the weight you choose.  Focus on an upright chest during the lunges and control your descent so that you can lightly tap your back knee to the ground with each step.

Skill

EMOM for 10 Minutes
[odd] Chest-to-bar Pull-Ups
[even] Rest

For today’s skill work we are focusing on the Chest-to-bar Pull-up.  If you are ready for chest to bar pull-ups use as much of the minute as you would like to do as many pull-ups as you can. Watch your hands and switch to strict pull-ups or ring rows if needed.  If you are still working on building the strength to be able to do a chest-to-bar pull up you can choose to work on regular chin over bar pull-ups, kipping swings, ring rows, strict pull-ups with a band, kipping pull-ups with a band or jumping pull-ups with a slow lower down or a combination of any of these skills!  You will work for one full minute and then rest for a full minute so plan to complete more reps per minute as you would if we were working each minute.

WOD

5 rounds for time *
12 Deadlift 205/145 lb
3 Power Clean 205/145 lb
1 Jerk 205/145 lb

*15 minute time cap

Workout Notes: Today’s workout is all about the barbell.  This workout is an opportunity to challenge yourself. You will be using one barbell for all the movements so choose your weight based on the power clean and the jerk. You will be doing a total of 5 heavy jerks and 15 heavy power cleans.  Spend some time reviewing each movement and work up to a weight that is challenging, but a weight that you can guarantee for a push or split jerk when fatigued.  Your barbell should be heavier than normal today, see what you can do and go for it!

Skill 

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD 

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 50/35lb
10 Abmat Sit-up*

*use dumbell as anchor and target

Workout Notes: Today’s workout is a simple couplet. For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  The rep count is low today so take this opportunity to bump up the dumbbell weight from what you would normally use. If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.

WOD

12 rounds of 90 second intervals
[odd] 15 Pull-Ups + 15 Kettlebell Swings 32/24kg
[even] 200m Run

Workout Notes: For today’s workout you will essentially be performing 12 short sprints. The goal in the odd minute will be to complete the 15 pull-ups and 15 swings as fast as possible.  Record your time for each set.  If you find that you can not complete the prescribed work within the interval you will record your total reps completed for each round rather than a time. At the 90 second mark you will head out the doors for a 200m Run.  Treat this like a sprint and keep track of your splits if possible to see how consistent you can keep your pace!  If you can not run 200m in 90 seconds make sure to scale the distance to a 100m sprint so that you are back in the gym and ready to go before the start of the next 90 seconds. Push yourself and have fun with this one!

WOD

5 Rounds for time

5 Squat Clean Thruster 185/135 lb
75 Double under
400M Run

Workout notes: Yesterday we featured heavy power cleans and today we are looking for a moderate weight squat clean thruster.  The weight you use can be challenging but shouldn’t get anywhere near a max effort thruster. In the squat clean thruster you will take the barbell from the floor and receive it in your best front squat prior to driving the bar upward and to overhead in one continuous motion. This workout also prescribes 375 double unders and 2k of running. If you are new to CrossFit or know that this volume will be a challenge scale the workout to 3 or 4 rounds.

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in your feet. There are several methods to wrap the feet and make the climb easier so work with your coach to find which works best for you! For those of you that are comfortable with rope climbs use the time to work on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.  If you are ready for it you can choose to do 5 sets of 2 performing each double as quickly as possible rather than just one at a time.

WOD

for time

30 Heavy Power Cleans *

*15 Minute time cap

Workout notes: For today’s workout you will have two scores.  Your weight lifted and your total time to complete 30 repetitions. This workout has no weight prescribed but we’re suggesting you use a “heavy” weight. For most athletes the recommended weight will be in the 70-80% range of your 1RM.  In a workout like this you may go a little heavier than what you normally use in a light barbell metcon. The focus for this workout is moving heavy weights quickly but you should never compromise efficiency and technique. Remember that the best technique is that which is most efficient.

Skill
Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 10 Minutes

200M Run
30 Alternating One-Arm Dumbbell Clean & Jerks 50/35 lb

Workout notes: Today we have a couplet that features a short run and a dumbbell. With 10 minutes to work we’re looking for a dumbbell weight that you can move continuously throughout the workout. Each rep must alternate arms and the dumbbell must at least tap the floor between each rep. Touch and go is an option here if you decide to swap hands with the dumbbell in the air.