Category: Workout of the Day

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Ups

During your skill work 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 chest-to-bar is not happening today scale to pull-ups or kipping swings.
WOD

2 Rounds for time
50 Medicine Ball Sit-Ups 20/14 lb
1000M Run with Med Ball 20/14 lb

Workout notes: This workout may only have two rounds but both movements are difficult and the rep count is high.  Holding on to the medicine ball for a large set of sit-ups may be a challenge so start out at a sustainable pace and rest if you need to. Running with the medicine ball  is awkward but do your best to maintain a quick pace on the run. Remember our 1000M run is out the roll up doors, down to the Cantrill sign and back through the roll up doors.

Workout notes: The prescribed load for this workout is in the heavier range. Overhead and shoulder movements tend to be more difficult than what you could perform from the floor so be conservative with your loading.  Pick a weight with which you could perform multiple unbroken reps. If you start out with a load that forces you to do single repetitions you may have gone too heavy.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours today, Monday 9/5/2016, for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]

Skill

EMOM for 10 Minutes
[Odd] :30s Double Unders
[Even] :30s Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of double unders and L-Sit, alternating between each movement.  If you are new to double unders spend 30 seconds making attempts and rest or perform single unders in between. If you have the skill but lack consistency try to work for the entire 30 second period for all 5 rounds.  If you are certain you will be able to go unbroken practice triple unders!  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

5 Rounds with 1 minute on each station

Dumbbell Power Snatch 45/30 lb
Wall Ball Shots 20/14 lb 10/9′
Row for Calories
Rest

This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell snatch we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbell overhead with your hips and knees at full extension. You are not required to alternate each rep but do make an effort to distribute the work evenly!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM! [/creativ_alertbox]

WOD

for time
50 Chest-To-Bar Pull-ups
75 Push-Ups with feet on a 45 lb plate
100 Overhead Walking lunge steps 45 lb plate

Workout notes: Today’s workout is formatted a little bit like the famous CrossFit workout “Angie”.  We start with the most difficult movement the Chest-To-Bar Pull-up and transition from there to push-ups and lungess.  This workout is a chipper and might be considered one of the more difficult ways to see movements. You have a high number of repetitions done all at once so no “recovery” from one movement while you work on another.  All of the movements here can be scaled independently.  You can perform chin over bar pull-ups, ring rows or jumping pull-ups if you are not quite ready for Chest-To-Bar. The push-ups can be scaled by putting your feet on the floor or doing them from your knees. The lunges can be performed without the plate to give your shoulders a rest if need be. If you are new to this level of volume scale the total number of repetitions.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We will have limited hours on Monday 9/5/2016 for the Labor Day Holiday! Classes will be held at 8,9 and 10AM![/creativ_alertbox]

WOD

3 Rounds for time
10 Thrusters 135/95 lb
100 Double Unders
10 Thrusters 135/95 lb
400M Run

Workout notes: This workout is not your typical three round triplet! We’re stepping up the thruster weight and going for a heavier weight. The rep count is on the lower end for each set but there are 60 total so be conservative if you are planning on stepping up what you might normally do in a thruster workout.  There is no need to go unbroken during each set but you should be using a weight that you could do at least a moderate sized set with. If you are starting out with single reps you may have gone too heavy! If you don’t quite have double unders nailed yet and scale the volume make sure you get in at least 100 attempts!

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

Every 4 Minutes for 4 Rounds*

15 Burpee Box Jumps 24/20″
15 Kettlbell Swings 32/24 kg
200M Run

*Start rounds at 0:00,4:00,8:00 and 12:00 on the clock. Record the time of each “chipper”. Use your remaining time in each 4 minute interval as rest.

Workout notes: For this workout you record the time of each attempt of burpee box jumps, kettlebell swings and  200M Run. Note your time when you come in from the 200M run.  This workout is interval training in a short time domain so you should be pushing pretty hard each time you go through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your next three attempts.    If you find that you do not complete any of the first three attempts under 4 minutes continue the workout as you would if it were a 16 Minute AMRAP.

Strength

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.

WOD

for time

10-8-6-4-2

Hang Power Clean 185/135 lb
Front Squat 185/135 lb

Workout notes: Yesterday’s workout was all bodyweight and today we have an all weightlifting workout! The total rep load is low and the suggested weight is on the heavier side. Use this opportunity to test out a heavier weight than you might normally attempt if you feel that you are ready for a challenge.  If you do choose to increase your loading a little and choose a weight so heavy that you can not maintain the movement standards you may have gone too heavy! Of course there is no requirement to go unbroken through each round but do remember to save yourself from performing extra reps by resting prior to that last hang power clean so you can go right into the front squats!

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.

WOD

AMRAP in 8 Minutes
10-20-30-40-50 …
Sit-Ups
Alternating Jumping Lunge Steps

Workout notes: This workout is a time priority workout with two bodyweight movements.  The sit-ups might feel easy early on but all movements increase in difficulty as the number of reps increase so go easy at first. Consider round one and two as a bit of a “warm up”.  Jumping lunges are difficult no matter how many reps you are doing so pace yourself but stick to the movement standard. For jumping lunges we’re looking for vertical movement from the bottom of the lunge with both feet off of the ground. Keep your mechanics the same throughout the workout and just add more rest if you need to rather than scale to walking lunge steps.

Strength

5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.

WOD
AMRAP in 20 Minutes
5 Deadlift 225/155 lb
10 Push-Ups
15 Air Squats

Workout notes: Today we’re using the format of the CrossFit benchmark Cindy but performing deadlifts where you would see the pull-ups. Performing deadlifts with air squats will make the deadlifts much harder than they would be if you performed them without another  leg specific movement.  Be conservative when loading up your bar and make sure you protect your back throughout the workout.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

5 Rounds for time
10 Kettlebell Snatch 24/16 kg
10 Burpees

Workout notes: The kettlebell snatch might seem like a simple movement but it takes a good deal of practice to master. A good way to learn the movement is to use a light load and practice from top down. Start by rotating the kettlebell around your wrist and “unwind” from the top. Retrace the movement from the hang and aggressively open your hips to create vertical hip drive.  The movement will terminate by punching the kettlebell up rather than flipping it overhead and smacking your wrist. Continuous reps can be taken from the hang position and do not need to hit the floor for every rep. Try to distribute the work evenly across both arms.