Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow![/creativ_alertbox]

Strength

7RM DeadliftWork up to a strong effort set of seven 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. Even if you are an experienced lifter you probably don’t have a 7RM recorded and that’s okay! Look at your recent workout in high rep ranges and try to match or beat those efforts.  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 seven and as you increase in weight.

WOD
5 Rounds with 1 Minute on each station
Two Arm Dumbbell Squat Cleans 45/30 lb
Rowing for Calories
Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of reps at each station and come up with one number for the workout. In this format you are working intervals of very different work. During your first minute you are performing a strong effort anaerobic weightlifting move. Follow that up with an all out row and you should have an effective interval workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow! [/creativ_alertbox]

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

AMRAP in 20 Minutes
12 Burpees
15 Kettlebell Swings 32/24 kg
18 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today we have a triplet that hits a longer time domain.  The key to succeeding in a workout like this is starting out at a sustainable pace and attempting to maintain your effort throughout the entire workout.  Control your breathing and use sets that allow you to keep a steady power output for the entire workout.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Early Bird Announcement! Starting this week, 5AM Open Gym will now be held every T/Th/F rather than M/W/F. [/creativ_alertbox]

Strength

7 RM Front Squat *

*working from the floor

Our strength workout today comes from the CrossFit team series. Warm up to a strong effort squat clean and practice performing a large set of squats.  Establish your 7RM.  The most efficient method will be to start with squat clean as your first rep but you may also power clean the bar and setup for your set of 7 if you are new the olympic barbell movements.

WOD

In front of a clock set for 8 minutes

1 Minute of Alternating Dumbbell Snatch 45/30 lb
1 Minute of Box Jumps 24/20 ”
2 Minutes of Alternating Dumbbell Snatch 45/30 lb
1 Minute of Box Jumps 24/20 ”
3 Minutes of Alternating Dumbbell Snatch 45/30 lb

Workout notes: Today we have an interval workout where we spend a large amount of time on one movement and you have a total of two minutes with the box jumps.  Box jumps can be cycled faster that dumbbell snatch by the nature of the movement so during that station attempt to increase your speed if possible rather than using that station as a rest period.

WOD

5 Rounds of

30 Seconds of Handstand Push-ups
60 Seconds of Rowing for Calories
90 Seconds of Burpees
90 Seconds Rest

Workout notes: This workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions at all stations and come up with one total number.  In this workout we start with the most difficult but movement but potentially the fastest time per rep.  Your first 90 second interval will be broken up into two pairs.  Knock out 1-2 sets of handstand push-ups or push-ups during your first 30 seconds and then transition to your rower for 60 seconds of rowing.  Spend another 90 seconds doing burpees and then rest for another 90 second interval.

WOD

for time

800M Run
150 Double Unders
15 Clean & Jerks 155/105 lb
400M Run
100 Double Unders
10 Clean & Jerks 155/105 lb
200M Run
50 Double Unders
5 Clean & Jerks 155/105 lb

Workout notes: Today we have a 3 round workout with a descending rep scheme. The workout has multiple difficult movements so starting with the higher volume rounds when you are fresh allows you to keep up the intensity throughout the workout.  The the total volume for this workout is 300 double unders, 30 Clean & Jerks as well as almost a mile of running.  If this total volume is well outside of your experience consider scaling the double unders and lightening the load on the barbell.

Strength

EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   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.

Metcon

for time
21-18-15-12-9-6-3
Power Snatch 75/55 lb
Air Squat

Workout notes: The “Rx” weight for this workout is suggesting a lighter weight. The intent is to work with weights that you can move well for a high number of repetitions so weights less than 50-60% are ideal.  Performing a large set with perfect technique should not be a problem with you are fresh.

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

Metcon

AMRAP in 10 Minutes
Squat Clean Thrusters 115/75lbs
5 Burpee EMOM

Workout notes: The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute. Your score is your total number of squat clean thrusters completed by the end of the 10 minutes. Pacing will be paramount! In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout. Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are. This workout is a repeat! Compare your score to July 17, 2015

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

20 Push-Ups
20 Alternating Jumping Lunges

Workout notes: Today’s workout is a 20 minute AMRAP of all body weight movements. Remember that push-ups and jumping lunges are deceptively difficult! You will most likely need to break up both movements into sustainable sets so start doing that early. If you are still working on push-ups scale to a movement standard that gets you working in the direction of eventually mastering the skill. Do your best to keep the original stimulus intact.

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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.
AMRAP in 8 Minutes

15 Box Jump 24/20″
15 Hang Power Cleans 135/95 lb

Workout notes: This workout should be light and fast! Use a box jump height you can jump to quickly and keep up a fast but sustainable pace.  The hang power clean weight should be on the light side. Something that you can complete each round in a small number of sets.  If you do scale keep it somewhat challenging if you scale and completed every round unbroken you may have gone too light!

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

Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Wall Ball Shot 20/14 lb 10/9′
1 Minute Rest
Tabata Deadlift 225/155 lb

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  Even though we are treating this as an AMRAP it is probably a good idea to start by working with sustainable set sizes.