Category: Workout of the Day

WOD

for time
100 Pull-Ups
100 Wall Ball Shots 20/14 10/9′
1000M Run with medicine ball 20/14 lb

Workout notes: Today we’re working in the format of a “Chipper”.  You’ll work through all of the pull-ups prior to moving on to the wall ball shots and then finally head out on your run with your medicine ball in tow. Chippers present a unique challenge in that you will face a large number of repetitions for movements you might normally see in smaller sets. You’ll need to pace yourself in a workout like this. Starting with a max set is usually not a good idea if it means going to failure. Especially with a movement like pull-ups. Two strategies you can use are to work on smaller sets at a sustainable pace or start with large (not max) sets and decrease the number of repetitions you in each set as you get more fatigued.

Skill

EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats

Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the overhead squat. As you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch.

WOD

AMRAP in 6 Minutes
2-4-6-8-10-12 …
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg

Workout notes: This workout is short and fast sprinting style workout.  The jumping lunges offer increased difficulty over walking lunge steps.  In short workout like this with a low rep count you potentially have a large number of transitions before you get into the higher rep ranges. Practice controlled breathing and short rest between movements so you can keep a steady and continuous pace throughout the workouts.  Your score will be the number corresponding to your last completed round plus any additional reps.

Skill

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. We won’t use jumping pull-ups with a slow negative as a sub here today as we will be saving those for the workout.

WOD

5 Rounds of

21-15-9

Thrusters 65/45 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between round

Workout notes: This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds.

Skill

EMOM for 10 Minutes
[odd] :30s double unders
[even] :30s hollow rocks

EMOM for 10 Minutes

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. If you are a double under master try triple unders!  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Deadlift 225/155 lb

* 15 Box Jumps 24/20″ after every round

Workout notes: Today’s workout is a couplet of deadlifts and box jumps. The weight on your bar should be a manageable working weight. Plan to be able to do the first 2 rounds unbroken for sure and possibly the third as well. If you scale the deadlift weight and do all of your rounds unbroken you may have gone too light. Choose a box that you are able to jump to and focus on keeping your chest up and knees over your feet when you land.

Skill

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu are more difficult than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees over the bar
Front Squat 95/65lbs

Workout notes:   This workout features two barbell movements performed in higher repetitions and the suggestion is a very light load.   You should not be working at max effort for either movement so practice both and make sure you can perform sets with both movements.  As long as you can move the barbell in sets and keep your mechanics sound consider testing out the Rx weights if you don’t normally.  Note that this workout is a repeat!

Skill

EMOM for 10 Minutes
3 Push Jerks

For today’s skill work we are working on cycling the  shoulder to overhead movement we call the push or power jerk. We’ll work from the floor by power cleaning the barbell to the shoulders for every set.  In this style of jerk you keep your feet in line with each other and under the through the entire movement. 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 he bar overhead. Ideally you drop just low enough to catch the bar in a locked position rather than having to finish with a press out to get the bar overhead.  Don’t forget to stand up to finish each rep.  This can be completed at moderate to strong effort but you should be well below max effort.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 15/10 lb

Workout notes:  Double unders can be challenging if you did not have prior jump rope experience before seeing them in CrossFit. The movement seems simple but can be very challenging to learn.  The key to bridging the gap between single unders and double unders is practice!  Start by performing some single unders and then introduce and explosive jump while doubling the timing of your wrists.  Ideally you practice at least 100 reps so if you scale by cutting the volume then make sure you see around that number of attempts in the workout.  See the lights sit-ups are unique in that they force a stricter style of sit-up. keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight a way to generate momentum by swinging it forward.

WOD

Tabata “Fight Gone Bad”

Wall-ball 20/14 lb 10/9′
Kettlebell sumo deadlift high-pull 32/24 kg
Box Jump 24/20″
Two arm dumbbell push press 35/25 lb
Row for calories

There is no additional rest between exercises.

Workout notes: Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the exercises in fight gone bad.  Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five movements. We have a max of 8 stations based on how many rowers we have so we’ll need to partner up for this workout and share equipment for each station so get together with a max of 5 people and agree on equipment to use for the workout.

WOD

3 rounds for time

1000M run
30 alternating one arm dumbbell squat clean thrusters 45/30lb

Workout notes: This task priority couplet falls into a longer time domain. The 1000M run is out the back door and down to the Cantrill sign and back. You should be working at a steady pace through the entire workout so don’t go out too hard on that first run.  Alternate arms with the dumbbell and make sure that both ends of the dumbbell touch the floor after every rep. Remember if you can’t safely set the dumbbell down when you need to it’s too heavy!

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 and in a wide stance with 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

for time

21-15-9
Toe-To-Bar
Box Jumps 24/20″

Workout notes: Today’s workout is a task priority couplet that lands in a shorter time domain due to the low number of reps required.  We start with a large set of toe-to-bar and the set size descends every round.  Drop sets are introduced to let you keep keep moving as the work becomes more difficult. Protect your hands from tearing with the toe to bar and scale to some form of sit-up if needed.

Skill

EMOM for 10 Minutes
1 Power Clean + Hang Squat Clean

For today’s skill work we are working on a barbell complex.  Every minute for ten rounds perform a power clean followed by a hang squat clean.  During the first rep of the complex take the barbell from the floor and receive the bar at your shoulders in a partial squat, stand up and re-grip the bar if needed and perform a full clean starting from the hang position. Your working weight should be a bit lower for this complex than what you would use if you were performing a single repetition of either movement.

WOD

for time

50 Wall Ball Shots 20/14 lb
35 Burpees over the bar
20 Power Cleans 135/95lb

Workout notes: Today we have a 3 element chipper. We have two loaded movements sandwiched by a bodyweight movement. The rep scheme decreases but the difficulty of each movement increases with fatigue. Focus moving at a quick pace through the burpees and finish by performing cleans at a sustainable interval.