Category: Workout of the Day

Skill 

10×1 Lunge Kick to Freestanding Handstand Hold OR Handstand Walk Practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand try to establish a max freestanding handstand hold or practice walking on your hands!

WOD 

AMRAP in 3 minutes of:

3 Hang Power Clean 155/105lb
6 Push-ups
9 Box Jumps 24/20″

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout will be scored like you score the classic CrossFit workout “The Chief”.  Score each cycle separately and don’t forget to pace yourself! You should be able to do your 3 hang cleans unbroken in each round with the weight you choose. Scale the push-ups as needed so that you can maintain good form.  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. Make sure to choose a box that you can safely jump to under fatigue.  Focus on landing softly on the top of your box with your feet hip width apart and chest up.  It can be a good idea to treat this workout like you would a Tabata style workout trying to achieve close to the same score in each cycle.  This workout is 19 minutes long with a total of 15 minutes of work so plan for a longer workout!

Skill

8×2
Deadlift

Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 8 sets of 2 or you can add weight every set and work up to a heavy double. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter 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 through each set and as you increase in weight.

WOD

AMRAP in 8 Minutes
6 Burpees to a plate 45/25lb
12 Overhead Walking Lunge steps with a plate 45/25lb

Workout Notes: Todays workout is on the shorter side.  The goal here should be to move quickly through your reps and to focus on fast transitions between the burpees and lunges. You will complete each burpee in front of your weight plate and then stand tall on the top of your plate with open hips to complete the rep. The Overhead Walking lunge requires good shoulder mobility and strength in order to hold the weight over your head with what is essentially a narrow grip. Focus on pressing up overhead and keeping the elbows extended so the plate is in a strong position overhead.  If you find that you don’t quite have the mobility yet you can always carry the plate at your chest rather than overhead.  Another scaling option for this workout would be to leave the plate out of the lunges completely and perform bodyweight lunge steps instead.

Skill

EMOM for 10 Minutes
[odd] :30s Toes-to-bar
[even] :30s Plank hold

It’s midline madness for our skill work today! For 10 minutes you will be alternating between toes-to-bar and plank holds for 5 rounds of each movement. During every odd minute perform 30 seconds of toes-to-bar. Feel free to bump the numbers up from what you would do if we were doing only toes-to-bar each minute, but keep in mind that your midline may fatigue a bit quicker when paired with the plank hold.  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. The Plank hold is pretty straight forward. You may perform your plank hold on either your elbows or hands depending on your preference. Focus on quality and don’t sacrifice a good body position just to stay up for the full 30 seconds every round.

WOD 

5 Rounds for reps with one minute on each station

Row for Calories
Double Unders
Two Arm Dumbbell Hang Squat Cleans 50/35lb
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting on the rower.  Choose a pace here that allows you to move right into the double unders without much of a break.  If you are still working on your double unders use your minutes at this movement as skill work rather than just doing singles. The only thing that will improve your double unders are…double unders! You can do it! It can be a difficult and frustrating skill, but stick to it! Your last movement of each round will be two arm dumbbell hang squat cleans. Choose a weight here that allows you to do multiple reps in a row and to spend more of the minute working than resting. Utilize your hips to swing the dumbbells up towards your shoulders as you drop down into a squat.

WOD

“Abbate”

for time *

1 Mile Run
21 Clean and jerks 155/105 lb
800 M Run
21 Clean and jerks 155/105 lb
1 Mile Run

*40 Minute time cap

Workout notes: This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate.  Much of your time will be spent running, if this volume of running looks like too much you can scale the load by cutting the distance in half for each run.  There will be a 40 minute time cap on this workout to make it out on the last run.  The barbell load is a bit heavier than the normal 135/95 so think about adding an extra 5 pounds to the weight you would normally scale to, but make sure you are able to complete quick singles without much set up before each rep with the weight you choose. Hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there!

WOD 

For time
60 Wall Ball Shots 20/14lb to 10/9′
500m Run
40 Burpees
500m Run
60 Kettlebell Swings 32/24kg

Workout Notes: Today’s workout is a chipper. You will start with a large number of wall ball shots and end with a big set of kettlebell swings.  Break up both movements as needed to allow yourself to keep moving through the sets.  Make sure to choose a kettlebell that you can control under fatigue as you will have done quite a bit of work by the time you get there.  Stay consistent on your burpees and try to keep moving. Our runs today will be out the back doors all the way around the complex and back in the through the roll up doors.

Skill

EMOM for 10 Minutes
1 Squat Clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly 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.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

7 rounds for time
10 Box Jumps 24/20″
15 Medicine Ball Sit-Ups 20/14lb
100m Run

Workout Notes: Today’s workout has a higher than normal round count, but the reps in each round are low.  Try to focus on quick transitions and move quickly from each movement to the next.  Choose a box height that you can jump safely to under fatigue.  Focus on landing softly on the top on the box with your chest up.  Choose a shorter box or stack a few weight plates if needed rather than stepping up to a higher box.  For the sit-ups you will be holding on to a medicine ball and tapping the ground over your head at the bottom of the sit-up and then sitting up with it to complete the rep.  The run is short today so keep your pace quick if you can! If you need to scale this workout decrease the rounds to 5 rather than 7.

Skill

EMOM for 10 Minutes
Straight set of Kipping Pull-Ups

Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases in difficulty as you get more fatigued.  If you are only able to do 1-2 pull-ups at a time feel free to jump up for 2 sets max. If you are not quite yet able to complete a pull-up you can alternate minutes between practicing the kipping swing, jumping pull-ups or kipping pull-ups with a band. When choosing a band make sure to use one with as little assistance as possible. If you have mastered the kipping pull-up and are able to do solid sets of 10 or more, talk to your coach about starting to learn the butterfly swing or scaling up the difficulty with chest-to-bar pull-ups.

WOD

For time
21-15-9
Thruster 95/65lb
Push-Up

Workout Notes: Today’s workout is a classic couplet with a bit of a hero twist.  Hero workouts often feature movements that fatigue the same muscles back to back.  Here you will be pushing with your arms for the thruster and then pushing with your arms again during the push-ups. Make sure to utilize the hip and leg drive during the thruster as much as possible to save your arms for the push-ups. Your thruster weight should be manageable for decent sets throughout the workout. Plan to get through the set of 21 in 3 sets max. Scale the push-ups as needed so that you can maintain good form.  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.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 rounds for time
20 Jumping Lunges
30 Alternating Dumbbell Snatches 50/35lb
400m Run

Workout Notes: Today’s workout is a triplet. The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance and skill so if you’re having trouble just slow down and work on the mechanics and make sure to land gently so as not to slam your knee into the ground. 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”.

Skill

Two rounds of Tabata Alternating between

Double Unders
L-sit or L-hang

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval. If you are still working on double unders use the 20 seconds to get a few reps or attempts in.  During the L-sit you can choose to sit on the floor with your hands on the ground at your side and your legs together straight out in front of you.  A more difficult version of this skill would be hanging from a bar or rings. The ideal L will have your legs straight and also above parallel. You can scale the movement by bringing in one or both legs.

WOD

3 rounds for max reps
2 minutes Row for Calories
2 minutes Burpee Pull-ups
2 minutes Rest

Workout Notes: Today’s workout is interval based. You will be working at 2 different stations for 2 minutes each.  You will then have 2 minutes to recover before your next round.  Because you are only working for 4 minutes at a time the goal should be to find a pace that is much faster than you might choose for a longer workout.  Treat each 2 minute period like a sprint and then do your best to recover during your rest period. For the burpee pull-up you will perform a burpee in front of your pull-up bar and follow it up with a jumping pull-up. The burpee pull-up is most effective when performed as a jumping pull-up with a bar just outside your reach. Utilize as much of a strict pull-up as possible.  If you are unable to get your chin all the way over the bar using a bar outside of your reach, choose a bar that is closer and allows you to jump to it to complete the pull-up.  We will not be using bands for this workout so make sure that you are as close to the bar as needed to be able to get your chin over the bar for the jumping pull-up portion of the movement.  If classes are large we will start the workout in waves so that everyone starts on the rower and ends on the burpee pull-ups. Your score for this workout will be your total calories plus your total burpee pull-ups.

Skill

Front Squat
2RM

Spend today working up to a 2RM front squat. New lifters can work up to a moderately heavy double for the day and perform multiple sets 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 7 Minutes
10 Deadlifts 185/125lb
20 Air Squats

Workout Notes: If you came to class on Friday this workout might look familiar. The rep scheme and time domain is the same,  but today we’re deadlifting and squatting. Your deadlift weight shouldn’t be terribly heavy. Choose a weight that allows you to get 10 reps done in 1-2 sets when you are fresh.  The workout is short so you will want to be able to move through both the deadlifts and squats at a reasonable pace. Make sure to squat to full depth and then open your hips as you stand for every rep, use a medicine ball as a target if needed to hold yourself to this standard.