Find your fittest self
WOD
2 Rounds for time
150 Double Unders
1 Mile Run
50 Kettlebell Swings 32/24 kg
Workout notes: The total volume of this workout should clue you in to the fact the we will be working in a longer time domain today. Even though you are looking at a two round workout establish an power output that you can sustain for a long duration and work to maintain that effor. If you are still working on double unders scale the total number first and try to get at least a hundred reps in.
WOD
AMRAP in 20 Minutes
10 Sumo Deadlift High-Pull 95/65 lb
200M Run
15 Power Snatch 95/65 lb
200M Run
20 Overhead Squat 95/65 lb
200M Run
Workout notes: Today’s workout is a complex of sorts. The workout is 20 minutes long and you are working on three different barbell movements starting with the sumo deadlift high pull and progressing through to the snatch and overhead squat. You’ll notice that each is a skill transfer exercise to the squat snatch. In this case we’re working on each movement in larger sets and lighter weights. For most folks the overhead squat will be the determining factor for what weight you should use. The load on the bar should be light so use a weight with which you can perform large sets for each movement.
HiSkill
EMOM for 10
1 Push Jerk + Split Jerk
Working from the floor, perform the Push Jerk+Split Jerk barbell complex every minute for 10 rounds. This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk. Work up to a light to moderate effort weight for the complex. Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk. The rest between each complex will fairly short so something in the 60-70% range of your 1RM push jerk would be a good starting point. You may also attempt to increase weight every round
WOD
2 Rounds for time
200M Uneven Farmer Carry
30 Burpee Box Jumps 24/20″
Workout notes: Two rounds of two simple movements! The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round. Use the burpee box jump to practice performing plyometric jumps using an explosive snap up off of the floor and quickly bounding to the top of the box.
Skill
Tabata Handstand Hold or Walk
The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can. If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that for 8 rounds. If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.
WOD
for time
50 Pull-Ups
400M Run
50 Push-Ups
400M Run
50 Sit-Ups
400M Run
50 Air Squats
400M Run
Workout notes: Today’s workout is a chipper! We essentially have four rounds but in each round you have a challenging body weight movement. We start on the pull-ups and progress through the easier movements just like the classic CrossFit workout Angie. This workout does feature a large number of reps in a row so protect your hands and scale to a method that challenges you but doesn’t make each round impossible.
Skill
EMOM for 10 Minutes
[odd] Straight set of Ring Dips
[even] Double Unders
Spend 10 minutes working on ring or bar dips as well as double unders. In every odd minute perform a potentially sustainable set of ring dips. If you are new to the skill performing strict bar or strict ring dips to build strength. To scale you can perform dips with a band or by placing your feet on the ground by using benches or p-bars to lower yourself to the floor. Use a method that lets perform consecutive reps for 10-20 seconds. Advanced athletes that have established the strength requirement can work on the timing of kipping ring dips. In the even minute perform about 30 seconds of double unders. Start with single unders and add a double unders every 2-3 reps. Once you have established consistency there workout on consecutive reps.
WOD
5 Rounds for time
12 Deadlift 185/135
6 Power Clean 185/135 lb
Workout notes: Use this opportunity to work on a heavy barbell complex of deadlifts and cleans. The deadlift weight will most likely not be the deciding factor in what weight you should use. Like the classic workout “DT” you are starting with the easier movement and progressing to the harder movement in each round. The best strategy for most will be to perform a straight set of deadlifts and then single power cleans. Use a weight with which you can keep consistent technique during the cleans by dropping under the bar into a partial squat while quickly turning over your elbows.
Strength
Back Squat
10-10-10-10-10
Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range might be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment at the top of each rep and grab a few slow deep breaths at the top of every rep to allow some recovery before you start your next rep. This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. One of the best ways to judge your consistency is by focusing on performing the same technique for ALL 10 reps. If you find that you have to compensate by getting into a weird position you may be in a Please respect other lifters during their sets by waiting rather than walking in front or behind them.
WOD
4 Rounds for reps with 1 minute on each station
Row for calories
Two Arm Dumbbell Push Press 45/30 lb
Alternating Jumping Lunge Steps
Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total reps scored at each station and coming up with one total cumulative score. Unlike fight gone bad, for this workout there is no rest allotted between stations or rounds so remember to start at a sustainable pace and try to hold those numbers for all 12 minutes.
Skill
EMOM for 10 Minutes
1 Hang Squat Clean
We’re working on lifting technique today. 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 squat clean the bar. Practice catching the bar with your elbows up and bearing the load on your torso. Practice hitting all of the positions perfectly before you increase weight!
WOD
5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees
Workout notes: It’s a classic pairing and the movements are simpler side of things but you should still respect them and work on perfect effort! Use a kettlebell with which you could perform large sets if you wanted to. Remember you can always scale the swing to a russian style swing if you want to but up to a heavier kettlebell. When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep!
WOD
3 Rounds with 1 Minute on each station
Knees to Elbows
Two Arm Dumbbell Burpee 45/30 lb
Box Jumps 24/20″
Sit-Ups
Row for calories
Rest
Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”. Count your total number of repetitions completed in all 3 rounds to come up with one total score. This setup starts with the most difficult gymnastic movement and descends in difficulty for each round. This format has an interesting combination of movements in that you have alternating hip opening and hip closing movements during minute 1-2 and 4-5 respectively. If you are scaling Toe-To-Bar perform a meaning movement that will eventually help you progress towards proficiency rather than just perform sit-ups. Attempt synchronized kipping swings or knee raises if you are not quite there yet!
WOD
for time
60 Clean & Jerks 135/95 lb
Workout notes: This workout was featured at the 2014 CrossFit Games! Choosing an appropriate weight will be essential for this workout. The weight you select should be in the 60% range or less based on your 1RM clean and jerk. With this many reps for time you will want to practice using the push jerk if the weight is reasonable. If you are new to CrossFit scale the load and cut the reps in half!
EMOM for 10 Minutes
1 Squat Snatch with Pause
Today we work on the squat snatch. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions. Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up. Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.
WOD
3 Rounds for time
50 Wall Ball Shots 20/14 lb 10/9′
200M Run
Workout notes: The format of this workout gives you two, two hundred meter runs to use as recovery following large sets of wall ball shots. Make an attempt to perform very large sets on the wall ball and use the first two runs as recovery and hit the third run hard of course. If you are absolutely certain that you will get all 50 shots unbroken on all three rounds hit all three runs at max effort or increase your wall ball weight or height standard.