Find your fittest self
WOD
3 Rounds for time
50 Alternating Dumbbell Snatches 45/30 lb
25 Burpees
Workout notes: Today we have a couplet of dumbbell snatches and burpees. These set sizes are on the larger end and the total rep count is on the high as well. If you are new to CrossFit or this level of volume, consider scaling the total rounds of this workout.
WOD
3 Rounds for time
1000M Run
20 Overhead Squats 115/75 lb
Workout notes: Today’s workout is a little bit like the classic CrossFit workout “Nancy”. In that workout we have 5 rounds of the running and overhead squat couplet. This 3 round version will feel a little different as we have a longer run and the suggested load on the barbell is a little heavier. If you would normally scale a workout like Nancy which is usually performed at 95/65 lb then consider a little bit heavier load or maybe even performing the workout at 95/65. The total time on the run is fairly long when compared to the expected time on the barbell. It’s okay to use the run as a bit of recovery after your finish round 2 and 3 but keep up a strong effort pace and work on keeping those feet moving.
Skill
Strict Pull-Up with Pause at top of pull-up
8×3
Spend some time today focusing on strict pull-up strength. Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at the top with as slow of a lower down as possible. If the lower down is not an option you can perform the movement ring rows pausing in the same manner.
WOD
5 Rounds with 1 minute on each station
Push-ups
Two arm dumbbell hang squat cleans 45/30 lb
Row for calories
Rest
Workout notes: Score this workout as you would score the workout Fight Gone Bad. Count your total number of accumulated reps and come up with one final score. Focus on quick breaks during the push-ups and hang squat cleans so that you can spend as much of the minute working as possible. Transition quickly between movements and go harder on the row than you might if it did not come directly before the rest.
Strength
Deadlift
2-2-2-2-2
Work up to a strong effort set of two 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 two and as you increase in weight.
WOD
AMRAP in 10 Minutes
10 Front Rack Walking Lunge Steps 115/75 lb
50 Double Unders
Workout notes: Pay special attention to the walking lunge steps! The prescribed weight usually feels much heavier than what you are used to when performing a bi-lateral lifting movement. Be certain that you can perform the lunges on both legs with proficiency. Keep your torso upright and carry the barbell in the front rack position with your elbows ups. We’ll offset those lunges with a heavy dose of double unders. If you are new to the movement and struggling, use this opportunity to commit to a set number of double unders per round even your score is diminished. You can scale the rep count per round or set yourself a target number and switch to single unders if you are struggling to complete any reps.
Skill
10×1 Lunge Kick to freestanding handstand
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.
WOD
3 Rounds for time
400M Run
21 Thrusters 45/35
12 Pull-ups
Workout notes: Today’s workout is a 3 round couplet in the format of one of our favorite workouts “Helen”. In this version we’re performing unloaded barbell thrusters instead of kettlebell swings. Just like in Helen a large part of this workout is running so do your best not to just use the run as recovery and push the pace!
Skill
Back Squat
1-1-1-1-1
Work up to a strong effort single rep back squat today. We’re not necessarily “maxing” out here so don’t to failure but work up to a heavy single. If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift. Practice keeping your knees out and tracking over your feet. Your torso should remain upright throughout the lift. Try to avoid letting your chest cave forward by pushing back on the bar from the top to the bottom of the lift. As always review spotting for strong effort lifts. Typically we use two active partners on either side of the bar who are ready to help you out of the bottom if you need assistance. In this scenario you don’t bail on the lift. Follow through with your spotters help and rack the bar.
WOD
for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″
Workout notes: This 5 round couplet is a little something like the classic CrossFit bench mark “Annie”. Box jump overs require less skill than the double under but come at a higher cardiovascular expense. Make sure you are facing the box when you jump on it, but you don’t have to stand and open your hips before jumping to the other side. Move fast and move safe! If you are worried about the high volume of sit-ups, scale by skipping the round of 50 and starting the workout with 25 box jumps.
Skill
EMOM for 10 Minutes Straight Set of Kipping Toes To Bar
Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.
WOD
for time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 135/95 lb
Burpees over the bar
Workout notes: In this workout we’ll be performing 10 rounds of the hang power clean and burpee couplet. Don’t be fooled by the low rep count per round. Ten rounds of anything is a difficult task. There are a total of 55 reps of each movement with this rep scheme.
WOD
2 Rounds for time
50 Push-Ups
400M Run
75 Air Squats
400M Run
Workout notes: Don’t be fooled by the fact this workout is only 2 rounds! Today you see higher rep sets of bodyweight movements and a total of 1 mile running. It’s a good idea to break up the push-ups early and avoid reaching your lactic threshold early. Do you best to make the bodyweight squats meaningful. Squat to full depth and fully extend at the top. Don’t sacrifice form for speed! Even with something as simple as a bodyweight squat.
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.