Category: Workout of the Day

WOD

AMRAP in 20 Minutes

3-5-7-9-11 …
Squat clean 205/145 lb
200M Run after every round

Workout notes: The “Rx” suggestion for this workout is quite heavy! Work up to a weight that is slightly above what you might normally use in a metcon. If you are using percentages warm up to something above the 60% range but in the 70% range at the highest.   Most of us will probably perform single repetitions at a weight this heavy so slow down your pace and remember to give yourself enough rest to move in a mechanically correct manner.

Skill

EMOM for 10 Minutes
Power Snatch + Hang Squat Snatch

Review the power snatch and squat snatch. We have the power snatch in today’s workout so start thinking about what weight you want to use during the WOD. In the power snatch you specifically catch the bar above parallel and in a partial squat.  Re-grip the bar and bring it down to the hang position and complete a full snatch.  If you don’t have the mobility for the full snatch yet continue the skill work with the power snatch but don’t ignore your range of motion! Start spending some additional time working on those imbalances. We have a full room dedicated just for you!

WOD

AMRAP in 10 Minutes

10 Power snatch 95/65 lb
10 Burpees

Workout notes: This workout comes from CrossFit.com! We’ve seen this combination in many ways but this one should be a special treat.  When you are choosing your barbell weight use a load you know you could do ten reps if you wanted to.  Break up each set however you want but a set of ten should not be a challenge when you are fresh! Try burpees over the bar for an added challenge!

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

for time 

100 Wall Ball Shots 20/14 lb
75 Medicine Ball Sit-ups 20/14 lb
50 Box Jump overs 24/20″

Workout notes: Today’s workout of the day is a chipper.  You’ll start with a large set of wall ball shots and transition with your med ball to the sit-ups before completing 50 box jump overs.  For the box jump over perform a box facing jump landing on the box with two feet and step or jump down on the other side. Take your time when you get to that movement and make sure every rep of the box jump is under control! If we run out of wall ball space this workout can be started in waves!

Skill

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

3 Rounds for time

400M Run
21 Pull-Ups
12 Deadlift 275/165 lb

Workout notes: Something like the rep scheme you would see in the CrossFit benchmark Helen but we have more pull-ups and a heavy barbell load.  Choose your deadlift weight based on how the deadlift feels during the skill work.  The total rep count of the deadlifts still falls into the high volume range even though it’s only 3 rounds so your load for the workout should be in the 60% range of what a max effort lift would be for you.

Skill

EMOM for 10 Minutes
Straight set of Handstand push-ups

The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but make sure you meet the baseline requirements for a handstand push-up before attempting the movement!

WOD

5 rounds

3 Minutes of
4 Thruster 65/45 lb
6 Hang Power Cleans 65/45 lb
8 Sumo-deadlift High Pull 65/45 lb

1 Minute off

Workout notes: This workout will be scored like you would score the workout “Chief”.  Count your total rounds completed in every interval and any additional reps scored. Your final score will be the total number of complete rounds plus your total number of additional reps.  The total workout time is 15 minutes in a 19 minute format so this workout falls into a longer time domain. Don’t go all out in round 1! Start with a strong effort but not at max capacity. Do your best to sustain that effort throughout the entire workout!  If you do this workout with an empty barbell the sumo-deadlift high pull will start each rep below the knee and make sure to always control the empty bar when putting it down.

Strength

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 8 Minutes
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Walking Lunge Steps

Workout notes: The rep scheme for this workout is an ascending ladder of two bodyweight movements. Score your workout by the number of rounds completed and the number of additional reps in your final round.  If you are new to double unders use the AMRAP to your advantage! Commit to working on the movement for the entire 8 minutes.  Cut the number of double unders in half if you want to scale the volume but attempt at least 100 reps. Last but not least, don’t ignore the lunges! Keep your torso upright and keep your hands off of your hips and/or legs.

WOD

for time*

1 Mile Run
30 Toe-To-Bar
100 Burpees

*25 Minute time cap

Workout notes: Today’s workout is another chipper like you saw yesterday but in a different modal domain.  Yesterday we started with the “warm up” row, transitioned to a weightlifting movement and finished with a strict strength movement. Today the buy in will be longer and we have a difficult gymnastics movement prior to finishing with a high rep conditioning movement. Pay attention to the total volume and make sure to scale the reps if you are brand new to this level of volume and intensity.  If class size is big we will stagger start times by 5 minutes or so to free up toes-to-bar space.

WOD

1000M Row
30 Power Cleans 185/135 lb
100 push-ups

Workout notes: Today’s workout is a chipper! We start on the row and transition to the barbell and follow up with a large set of push-ups.  Going all out on the row is not suggested as there is quite a bit of work to do afterwards!  With larger sets of both cleans and push-ups, you will want to start out at a sustainable pace and make your best effort to maintain timing.  It’s not uncommon to start with a large set of push-ups even when you are fatigued but you will want to quickly fall into small sustainable chunks rather than hit failure and be stuck with single repetitions.  We will stagger on the row for larger groups if needed.

Skill 

Overhead Squat

3-3-3-3-3

Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement or are new to the overhead squat stay light and focus on the mechanics of the lift.

WOD

AMRAP in 10 minutes

10 Left Arm Kettlebell Swings 32/24 kg *
10 Right Arm Kettlebell Swings 32/24 kg *
40 Air Squats

*one arm swings are performed to chest height with the arm parallel to the floor

Workout notes: The one arm kettlebell swing increases the difficulty of the movement so you will likely feel a stronger metabolic stimulus than you would if you performed the swing with two arms.  The one arm swing has the same mechanics as the two arm swing but you will terminate at chest height, with your arm roughly parallel to the floor. Use your best effort to not to let the height of the kettlebell drop in the later rounds as you get tired. Use the same explosive hip drive to achieve the necessary height during every round and rest if you need to.

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Ring Dips
[even] :30 Seconds Hollow Body

Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute for rings as the fixed bars are little easier to hold support if you are new to rings.  The hollow body starts at the midline so first establish that  position with your low back flexed and in contact with the floor. From there extend your arms and legs if possible.
WOD

for time
21-15-9
Deadlift 225/155 lb
Box Jump 24/20″

One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!