Category: Workout of the Day

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!

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  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 for time

7 Hang Squat Clean 155/105 lb
21 Sit-Ups

Workout notes: This workout has a heavier barbell movement paired with a higher rep bodyweight movement.  With the hang squat squat clean you will want to work with a weight light enough you could string together multiple reps in a row. For each rep you will need to bring the bar below the hip crease and then ride it down into the bottom of your squat. Practice keeping your elbows up through the entire range of the squatting portion of the movement.

Strength

Front Squat 5-5-5-5-5

Today we’re working up to a strong effort 5 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 15 Minutes

20 Kettlebell Swings 32/24 kg
50 Double Unders
200M Run

Workout notes: This workout has the difficult double unders coupled with kettlebell swings.  The suggested kettlebell load  is on the heavier end so use this opportunity to test out a heavier bell if you have been swinging the same one for a while now.  Remember you can always scale by performing the swings “russian” style and just getting it to eye level.  Double unders are always difficult for new CrossFitters unless you have some previous rope experience! Commit to getting a set number every round before switching to singles if possible.

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches 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

AMRAP in 10 Minutes
21 Air Squats
15 Power Snatch 75/55 lb
9 Push-Up

Workout notes: This triplet combines two bodyweight movements with a light but complex weightlifting movement performed in higher rep sets for each round.  The load on your barbell should be light enough that you could perform each round of 15 reps in only a couple of sets. Break up your round as needed but keep the load well below 60% and move efficiently for multiple reps rather that choosing load so difficult you need to perform singles.

WOD

for time
500M Uneven Farmer Carry
50 Burpee Box Jump Overs 24/20″
1000M Run

Workout notes: This workout is all about the big numbers and being outside!  The 500M run is all the way around the property starting and ending at the roll up door.  Challenge yourself with a difficult load for each arm and rotate the lighter and heavier object as you see fit.  This workout is a chipper so after you come in the door transition into a large volume of burpee box jump overs. Adding the box jump to the burpee significantly increases the difficulty so be conservative and jump to a lower box if needed or step over.  Please note that you do not need to (and it’s probably not a good idea) to jump all the way over.  Safely land on top of the box and transition over to the other side.  Finish with an all out run down to cantrill and back.  If you are new scale the load on the carries and cut the burpee volume in half!

WOD

AMRAP in 20 Minutes

10 Overhead Squat 115/75 lb
200M Run

Workout notes: This is not your normal “Nancy”! In this version we’re suggesting increasing the load versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you have the OHS completed in 1-2 sets you will spend a lot of time there so push the pace!  Spend some time figuring out what load to work with during the workout.  You may squat snatch the first rep but power snatch is fine too if it helps you get setup and into a good position in the bottom of your squat.  Use a weight that allows you to move in a mechanically appropriate way rather than move more weight poorly!  If the OHS isn’t happening today scale to a front squat but work on that mobility.