Category: Workout of the Day

Skill

EMOM for 10 Minutes
L-Hang

In today’s skill work we are work on our L-sit progression but in this version we will hang from a pull-up 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. We’re doing 10 rounds of this and that is a lot so don’t expect to hold on very long in each round. The hanging part will most likely be easier that holding the legs extended so choose a difficult but doable position and hold it for as long as you can. If you are not quite ready for the hanging L scale down to the seated L sit on the floor.

WOD

AMRAP in 20 Minutes
400M run
30 One arm dumbbell overhead walking lunge steps 45/30 lb
20 Push-Ups

Workout notes: Today we’re looking at a workout in a longer time domain with two difficult movements.  For the overhead walking lunge step it will be important to keep your torso upright and keep your shoulder in a stable and mechanically appropriate position. Remember that holding something overhead will feel much heavier using one arm than it would with two. If you have not yet developed the mobility or strength to safely position the dumbbell overhead you can scale to a front rack walking lunge. Remember to distribute the work evenly across both arms.  The push ups will be harder after holding the lunge so plan on breaking those reps up early!

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 32/24 kg

Workout notes: At eight minutes today’s workout falls into a shorter time domain. The workout is meant to be a lighter and faster workout than something like yesterday where we saw the heavy barbell. If you are new to double unders scale the movement by volume first before deciding to do single unders.  If you do switch to single unders make at least one double under attempt every round. We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to easily do a set of 15 with the weight that you choose.

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Up

For today’s skill work we’ll practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If you are new the CrossFit style kipping swing and don’t quite have the strength for a pull-up yet, alternate minutes between “C-Kip”  kipping swings and jumping pull-ups with a slow lower down.

WOD

AMRAP in 15 Minutes
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb
200M Run

Workout notes: Today we’re getting a taste of the classic CrossFit hero workout “DT” without the push jerks.  Determine what weight you will use by testing out the hang cleans.  The suggested load is slightly heavier than we often see so consider bumping up the weight you might normally use in a workout but keep the loading in the 6o% range of your max clean.   If you end up performing single hang cleans you have gone too heavy!

WOD

AMRAP in 25 minutes
25 Thrusters 45/35 lb
25 Burpees
25 Sumo deadlift high-pulls 45/35 lb

Workout notes:

This workout comes straight from CrossFit HQ and was featured on 10/03/16! At 25 minutes and with high rep counts we have a very difficult workout on the menu today. The recommend weight is just an empty barbell. Repetitions are meant to be very light and done in large sets. Unloaded barbell workouts are tricky because they are very accessible but that doesn’t mean everyone should go “Rx”.  If you are normally training with a 45/35 barbell and adding a small amount of weight to your barbell during conditioning workouts then consider using a 15lb barbell or light dumbbells for the thrusters and a light kettlebell for the sdlhp. The key to a workout like this is finding a sustainable pace so that you can move continuously for 25 minutes.  Remember to never drop an empty barbell!

WOD

5 Rounds for time

400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar

Workout notes: Our workout today lands in a longer time domain so that means you should plan on starting with a paced effort so that you don’t redline early on.  Kettlebell swings can by easily scaled by adjusting to “Russian” style swings if you are attempting a heavier weight. The kettlebell will tax your grip somewhat so remember that Toe-To-Bar will be slightly more difficult than when you are fresh. Remember to prevent your hands from  tearing and switch to some form of sit-up if necessary!

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 those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! For those of you that have rope climbs practice working on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.

WOD

“2008 CrossFit Games Final Event”

for time

30 Squat Clean & Jerks 155/100 lb

Workout notes: Today’s workout is a souped up version of the classic CrossFit benchmark “Grace”.   In this version we’re calling for a full squat clean rather than a power clean which is the usual standard for Grace.   Requiring a full clean amplifies the difficulty when doing a higher rep count so be conservative when choosing your weight and work up to a load that is in the 60% range of your 1RM squat clean and jerk prior to starting the workout.  You should be able to perform every rep with efficient mechanics and at a regular interval. For the jerk the movement requirement is “shoulder to overhead” so a push press, push jerk or split jerk are allowed.

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.

WOD

AMRAP in 15 Minutes
200M Run
15 Power Snatch 95/65 lb
10 Front Rack Walking lunge Steps 95/65 lb

Workout notes: The suggested barbell load is fairly light due to the high rep count of each movement. The load for lunge steps is always deceptive so be conservative. Unilateral movements tend to scale up the difficulty level so practice that movement and make sure you can maintain an upright torso throughout the full range of motion of the lunge.

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 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 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Workout notes: You could read this as a push-up, plus a burpee pull-up but you should make your best effort to make this workout more difficult by remaining in a plank throughout your push-up reps! Perform your strictest push-ups possible and jump to a bar that is outside of your reach for your pull-up.  To make counting easy score this workout by counting your total number of  jumping pull-ups performed and any additional push-ups in an uncompleted round.

Skill

10×1
Wall walk with 10 Second Hold in wall facing Handstand.

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions and rest as much as needed between reps.

WOD 

4 Rounds with 1 minute on each station

Two arm dumbbell push press 45/30 lb
Air Squat
Row for calories
Rest

Workout notes: This workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of reps completed and come up with one big number at the end of the four rounds. It could be tempting to “game” this workout by going easy on a movement to be fresh for another one but that is not the intent of this format. Go hard at each station! Pay close attention to your mechanics during the push presses and air squats. Make sure you reach full extension in the push presses and don’t re-bend your knees after the dumbbell is overhead.  Practice hitting full depth in all of your air squats and full extension at the top.  They will get hard with higher rep counts but don’t short the range of motion to keep going.

Skill

1-1-1-1-1

Power Clean

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

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  Using an abmat is optional but do attempt to protect your skin from the flooring by making sure you don’t slide around too much on the floor.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders make an honest effort to complete the workout with them but bail out go with single unders if you find yourself stuck for a few minutes and unable to get any.