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. 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

3 Rounds for Max Reps with 2 minutes at each station

Wall Ball Shots 20/14lb to 10/9′
Row for Calories
Rest

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  You will have two minutes to work at each station.  Break up the wall balls in any way you like so that you can keep moving for as much of the 2 minutes as possible.  Your row pace may start out slow as you recover from the wall balls, but try to pick up the pace to more of a sprint as you will have a full two minutes to recover between rounds.  If you’ve never done a workout like this before use the first round as a test and then try to either meet or beat your score in rounds 2 and 3 depending on how you are feeling.

Skill

1 RM Hang Squat Clean

Today we’re working up to a heavy single Hang Squat Clean.  Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and catch the bar in a full squat.  Focus on your elbow speed so that you can catch the bar with your elbows up and bearing the load on your torso.  If you are new to this lift you can catch the bar in more of a power position and ride it down into a squat, but try to make this transition between the catch and squat as smooth as possible.

WOD

AMRAP in 7 minutes
5 Push Press 115/75lb
15 Air Squats

Workout Notes: Today’s workout is on the shorter side which means one thing: Move Fast! You should be able to complete all 5 push press reps unbroken for most, if not all, of the workout.  Remember that with the push press there is no re-bend of the knee once you drive the bar off of your shoulders.  Make sure that you don’t end up push jerking the bar as your arms and legs get tired.  With the rep counts being low for both movements there will be a lot of transitions in this workout. Try not to waste time here and keep your transitions quick and smooth.

Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, 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 through each set and as you increase in weight.

WOD

For Time
50 Kettlebell Swings 32/24kg
50 Sit Ups
50 Push-Ups
50 Sit Ups
50 Kettlebell Swings 32/24kg

Workout Notes: Today’s workout is a pyramid style chipper. You will start the workout with 50 Kettlebell swings.  This is a large number of reps in a row and you will repeat this set at the end of the workout so make sure to choose a weight that you can swing with good technique while you are fatigued.  If you are worried about the volume of any of the movements feel free to decrease the rep numbers down to 30 or 40 if needed.  Push-Ups can be scaled to strict knee push-ups so that you are able to maintain full range of motion reps through all 50 reps. Whether you are performing push-ups from your knees or toes make sure to maintain a rigid torso and make quick chest contact with the ground for every rep.

Skill

EMOM for 10 Minutes

[odd] :30 Seconds of Chest-to-Bar Pull-Ups
[even] :30 Seconds of Double Unders

If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up height until you have your chin over the bar.  If you are ready for chest to bar pull-ups use as much of the 30 seconds as you would like with multiple sets or attempt to perform the same number of a straight set of repetitions every round.  If you have difficulty with the double under spend the full 30 seconds working on the skill rather than doing any singles.  More single unders won’t make you better at double unders, but more double unders will!

WOD

10 rounds for reps of the following
:40 Seconds Lateral Burpee Box Jumps 24/20″
:20 Seconds Rest

For today’s workout we are focusing on moving fast for a short interval followed by a recovery period.  You will start by performing a burpee to the side of your box, jump up to it laterally and then jump to the other side for the next burpee.  You do not need to stand up on your box, but you will need to jump from two feet to the top.  Practice some different techniques before the workout starts so that you can move smoothly and quickly from rep to rep. Choose a box that you are able to jump to rather than stepping up to a taller box.  Your score for this workout will be your total burpee box jump reps.

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  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 bit in the front squat and load the bar onto your torso which 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 12 Minutes  

1-2-3-4-5-6…
Thruster 95/65lb
2-4-6-8-10-12…
Alternating Dumbbell Snatch 45/30lb

Workout Notes: Today’s workout is a couplet of dumbbell snatches and thrusters.  Both your dumbbell weight and the weight on your barbell should be fairly manageable today so that you can move quickly between movements.  The barbell thruster will most likely be the more difficult movement of the two so try out several reps in a row with the weight you choose before the workout starts.  You will start the workout with one thruster and then 2 alternating dumbbell snatches, if you ever lose track of where you are remember that you should always be doing two times the amount of dumbbell snatches as thrusters each round.  Your score for this workout will be the amount of completed rounds plus any extra reps in the next round.

WOD

3 rounds for time
1000M Run
50 See the light Sit-Ups

 For today’s workout you will start with a run out the back door and down to the corner of Cantrill and back.  You will then perform 50 “See the light” Sit-Ups.  For these sit-ups you will start laying on your back with your shoulder blades in contact with the floor and the plate locked out directly above you. Sit up while keeping your arms straight and finish sitting tall with the plate above your head.  50 reps per round is a lot so if you are worried about the volume plan to scale the reps down to 30 or so per round rather than 50.

WOD 

AMRAP in 20 Minutes
10 Pull-ups
15 Push-Ups
20 Squats

Workout Notes: Today’s workout comes to us from CrossFit.com and is a twist on the classic Benchmark workout “Cindy”.  Pull-ups can be scaled to ring rows or jumping pull-ups if you are not quite ready for kipping pull-ups.  The push-ups will most likely be the sticking point during this workout so plan to break up the reps early.   If you can not yet do full range of motion push-ups from your toes plan to perform strict knee push-ups instead.  Let your arms recover as you squat and keep moving with short breaks and small rep sets as the workout goes on.

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

Today we are working on snatch technique. Each minute you will perform one power snatch followed by one squat snatch.  You do not need to link these two reps together and if you are new to lifting you probably shouldn’t. For the power snatch you will still want to focus on getting under the bar as you would a squat snatch, but focus on catching the bar somewhere above parallel for the rep to be considered a power snatch.  If you have a hard time with the overhead squat you may find that this lift is a little more manageable.   The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.  For both lifts focus on a tight set up and explosive hips.

WOD

AMRAP in 8 Minutes

Deadlifts 225/155lb*
10-15-20-25-30-35…
*15 Box Jumps after each set 24/20″

Workout Notes: Today’s workout shares the same rep scheme as the 2014 Open Workout without the multiple weight changes.  The weight on your barbell should be slightly challenging but will also need to be a weight you can handle for high reps and under fatigue. You do not need to be able to do any of the rounds unbroken but you should not have to resort to singles either. Stay safe and controlled through both your deadlift reps and your box jumps.  To scale the box jumps choose a shorter box that allows you to jump to it before going to step-ups.

Skill

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  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 any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 15 Minutes
9 Push Press 115/75lb
12 Front Rack Lunge Steps 115/75lb
15 Lateral Burpees Over the Bar

Workout Notes: Today we are working in a longer time domain. You will want to find a pace you can sustain throughout the 15 minutes.  Make sure to test several reps of both the push press and the lunge steps with your barbell before the workout begins as they are both tough movements when done with weight.  You should be able to get through the push press reps and the lunge steps in 2 sets when you are fresh.  This does not have to be sustainable through the entire workout, but you don’t want to get stuck on any one movement for too long.  Your burpees will be done next to your bar with a lateral jump over your bar after each rep.

Skill

6×3 Strict Weighted Pull-Up

Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.

WOD

3 rounds for reps with 90 seconds at each station

Toes to Bar
Wall Ball Shots 20/14lb 10/9″
Row for Calories

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  In this style of workout you are often given one minute to work per movement. Today we are bumping it up to 90 seconds so plan to pace yourself to account for the extra time.  If you need to scale toes to bar you can choose to do knee raises or just work on getting your toes as close to the bar as you can with each rep.  If for any reason you can’t hang from the bar at all you can replace the toes to bar with sit-ups with your wall ball at your chest or over your head.  There is no rest in today’s workout so plan to choose a pace that you feel you can sustain with each movement.