Category: Workout of the Day

WOD

for time

27 Thrusters 95/65 lb
200M Uneven Farmer Carry
21 Thrusters 95/65 lb
200M Uneven Farmer Carry
15 Thrusters 95/65 lb
200M Uneven Farmer Carry
9 Thrusters 95/65 lb

Workout notes: Should we call this farmers Fran? The workout calls for a larger number of thrusters than we see in the famous CrossFit benchmark. You will potentially have a longer recovery from the thrusters unless you are extraordinarily fast with your carries.  For the carries use a challenging weight in each arm and remember to distribute the work evenly on both arms over your three rounds!

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Join us at 12PM next Sunday, August 21 for a deadlift seminar with Mark Bell! The session will last 90 minutes. All members are welcome to learn from one of powerlifting’s greatest! [/creativ_alertbox]

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
for time
30 Box Jumps 24/20″
40 In Place Overhead Walking Lunge Steps 95/65 lb
50 Burpees over the bar

Workout notes: This workout is a chipper! You will complete all of your box jumps and then move on to OHWL before finishing with a set of 50 burpees.  The set of box jumps is a big one so work at sustainable pace and spend some recovery time at the top of each rep if needed. The overhead walking lunge steps will be performed in place so perform either step back or step forward lunges.  Use your same bar for your burpees. Jumping over will increase the difficulty level and is considered “Rx” and can be scaled to step overs if needed.

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

for time

21-15-9

Power Snatch 95/65 lb
Pull-Ups

Workout notes: This workout is a slight variation on the classic workout “Fran”.  The power snatch will fatigue your grip more than thrusters would so be smart about the way you break up both movements. The weight on the snatch should be light and manageable for sets throughout the workout.

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! Make several attempts 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

Every 8 Minutes for 3 rounds*

Each round for time
50 Wall Ball Shots 20/14 lb 10/9′
400M Run

*Start rounds at at 0:00, 8:00 and 16:00 on the clock.

Workout: For this workout you record the time of each attempt of wall balls + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but to use the first round to “test” the workout and try to record negative splits in your second and third attempts.  If we have a busy class and limited wall ball spots pair up and stagger by 4 minutes.   If you are not sure you can make the 50 wall ball shots and 400M run with at least a few minutes rest you can scale the volume by decreasing the wall ball shots or shortening the run.

Skill

EMOM for 10 Minutes
1 Squat Clean + 1 Front Squat

Work up to a moderate to strong effort squat clean + front squat.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 8 Minutes
3-6-9-12-15-18 …
Power Clean 155/105 lb
Push-Up

Workout notes: The rep scheme of this workout is ascending. For each round add 3 reps of each movement.  Remember that most of the work is done in the later rounds so start out with a pace you can sustain. Break up the push-ups before you hit failure!

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.

WOD

10 Rounds for reps
:30 seconds of double unders
:30 seconds of rest
:30 seconds of deadlifts 225/155 lb
:30 seconds of rest

Workout notes: This workout gives you the opportunity to work on the difficult double under! You will have 10 rounds to work for 30 seconds. If you are still learning the movement use this workout to commit to the movement and get some practice in.  This workout will be scored as you would score the workout “Fight Gone Bad” meaning you will count your total number of repetitions and come up with one total score. If you are good at double unders you could game the workout by going easy on the deadlifts but that is not the intent of this workout! Go hard at both stations!

WOD 

“Loredo”

Six rounds for time of: *
24 Squats
24 Push-ups
24 Walking lunge steps
400M Run

* 40 Minute time cap

Workout notes:  This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like a lot of Hero WOD’s this is a higher volume workout, feel free to scale down the rounds or just see how much work you can get done under the 40 minute cap!

WOD

AMRAP in 20 Minutes

5 Chest To Bar Pull-Ups
10 Power Clean 135/95 lb
15 Box Jumps 24/20″

Workout notes: 20 minutes of work sets this workout in the longer time domain for CrossFit workouts. Be sure to scale each movement to something you can work on consistently for the entire workout.  The clean should end up in the 60% range.  The chest-to-bar pull-up adds a high level of difficulty to the pull-up so scale down to regular pull-ups or pull-ups with a band if needed.

Skill

EMOM for 10 Minutes
1 Power clean & 2 Split Jerk

Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.

WOD

4 Rounds for reps with 1 Minute at each station

Row for calories
Wall Ball Shots 20/14 lb 10/9′
Two arm Dumbbell Deadlift 45/30 lb
Rest

Workout notes: This workout will be scored as you would score the workout fight gone bad.  Count the total repetitions you accumulate over the entire workout and come up with one large number.  In this format we start with the more accessible rowing and increase to progressively more difficult movements during the second and third minute.  You could possibly game the workout by going easier on the first two movements to save energy but that is not the intent of this format! Start at a sustainable but strong effort pace and workout to maintain that for all 15 minutes!

Skill

EMOM for 10 Minutes
[Odd] :30s of Double Unders
[Even] :30s wall facing handstand hold

In today’s skill work you have another opportunity to work on double unders. The skill can be very challenging if you are not familiar with the movement.  The skill can take some time to master and we have found the most important aspect to learning the skill is adequate exposure.  Spend each of the 5 rounds with a commitment to attempt double unders. Stay relaxed and keep your chest and shoulders upright as you jump utilizing a moderate jump and quick action with the wrist.  For increased efficiency avoid piking or pulling your knees up to get rope clearance.  If you absolutely have double unders licked and are certain you would go unbroken every round. Pursue triple unders and remember all of the same advice applies.   In the alternate minute attempt 30 seconds in a handstand.  To perfect your form we like to hold the position with chest against the wall holding as vertical as possible with a solid midline.  Remember to have a bailout plan every time your kick up!
WOD

3 Rounds for time
20 Lateral burpee over the bar
20 Front rack walking lunge steps 115/75 lb
400M Run

Workout notes: In this triplet we’re using the barbell height as our measurable benchmark for the burpee.  The most difficult method and what would be considered “Rx” will be to perform lateral jumps over the bar for each repetition.  Note that you do not need to clap overhead as you clear the bar in this case.  Scale to a step over if you are not sure you can safely clear the height.  If you do decide to perform a two-footed jump over the bar you should find it very challenging!  Remember that the walking lunge step carries with it an extra level of difficulty because the movement is unilateral so be conservative with your chosen weight!