Category: Workout of the Day

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

40 Burpees
200M Run
20 Burpees
400M Run

Workout notes: Today we have a total of 600M running and 60 burpees in  a two round couplet. We start with a large round of burpees. Practice moving quickly and use the first round as recovery run.  In your second round of 20 you will want to push hard to maintain the pace you set in your first round and then finish of with an all out run. Good luck!

Skill

Tabata Double Unders
Rest 4 Minutes
Tabata Double Unders

Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  If you are brand new to double unders you might use this time to attempt 1 or 2 reps every round.  The work/rest format is a great opportunity to work on hard skills or strength with a slightly lower level of intensity. If you are absolutely positive you would go unbroken on every round, scale up and use this time to practice triple unders.

WOD

“Heavy Grace” For time

30 Clean and Jerks 185/135 lbs

Workout notes: If you were able to participate in yesterday’s workout you’ll notice a big difference in the mode and time domain today.  Yesterday we performed a long workout the included a monostructural and gymnastic element but today we have single element weightlifting workout.  The suggestion is to go a little heavier than you would if you did normal Grace so consider your 1RM and try to working in the 60% range of that number. If you are close consider possibly performing normal Grace as Rx’d.

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

“Strict Nicole” *

AMRAP in 20 Minutes
400M Run
Max Set Strict Pull-Ups

*Five reps minimum each round

Workout notes: This workout is a twist on the classic CrossFit workout “Nicole”.  Your score will be your total number of rounds and your total number of reps on the pull-ups.   The standard for the workout will be “strict” pull-ups so use whatever scaling method you normally use to perform strict pull-ups as long as you can do at least 5.   If you are new to the movement and only performing a couple of reps each round set a 5 rep minimum so you can get some work in. Remember in this format the run is not really considered recovery so keep your pace up in each round.

Skill

Tabata Support Hold

Rest 1 Minute

Tabata Hollow Rock

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. Keep in mind that you have sit-ups later if you are participating in the WOD so toggle your intensity if need be!

WOD

AMRAP in 10 Minutes
50 Double Unders
10 Front Squats 135/95 lb

Workout notes: This front squat weight should be on the lighter side. For most athletes we’re looking for a weight that is well below 90%.  Going unbroken is not required but that should be an option for you when you are rested.  The double unders should first be scaled by performing a lower volume of reps total rather than switching to single unders.

Skill

EMOM for 10 Minutes
Power Clean + Push Press + Push Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Push Jerk with a little fatigue so you can work a lighter, more manageable weight but still get the same training effect as going heavy.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like will with the push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

for time

20-15-10-5
Deadlifts 185/135 lb
40-30-20-10
Ab-Mat Sit-ups

Workout notes: Today’s workout focuses on opening and closing the hip. Practice keeping your back straight as you work through the deadlifts in today’s WOD.  Focus on quickly closing the anterior chain by contracting the hip flexors.  It’s easy to generate extra momentum by swinging the arms and extending the legs so keep that stuff to a minimum if you want to work on just the sit-up! Keep your feet anchored and make your rep as strict as possible.

WOD

“Fast and Heavy”

for time

21 Two Arm Kettlebell or Dumbbell Thrusters
400M Run
18 Two Arm Kettlebell or Dumbbell Thrusters
400M Run
15 Two Arm Kettlebell or Dumbbell Thrusters
400M Run

Workout notes: Today’s workout is a chipper scored by both your load and the time it takes you to complete the workout. This workout has no “Rx” weight to use as a benchmark so use this opportunity to challenge yourself and possibly attempt a weight you would not normally try but keep the intensity up.  You are not required to go unbroken but you should be able to do a large set of thrusters with the weight you choose.

WOD

“Randy”

For time
75 Snatch 75/55lb

Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout because the loading on the barbell is light but don’t be fooled! It’s difficult because of the high number of reps.  The power snatch will be the most efficient lift but muscle snatch and split snatch are also options. There is no real pacing strategy for this workout so just go!

Strength

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows.

WOD

AMRAP in 10 Minutes

80 Wall Ball Shots 20/14 lb 10/9′
20 Dumbbell or Kettlebell Weighted Step ups 24/20″

Workout notes: This couplet has a high number of reps per round so your total round count will be fairly low. Scale to medicine ball weight and height that you can move fairly quickly through the first 80 reps.  The weighted step up has a lower rep count but the unilateral nature of the movement makes it very difficult.   Use a weight with which you can maintain a vertical torso  throughout the entire range of motion.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

5 Rounds with 1 Minute on each Station
Row for calories
Box Jump 24/20″
Handstand Push Up
Rest

Workout notes: This workout will be scored as you would score the benchmark workout “Fight Gone Bad”.  Count your total reps across all 3 stations and 5 rounds to come up with one large number.  Spend some time reviewing the HSPU. The strength and skill minimum for attempting HSPU is being able to hold about 60 seconds in a handstand and perform 10 push-ups in a row without breaking at the midline, resting at the bottom or performing or pushing up off of the knees would constitute a failed rep.  If you can meet those standards give handstand push-ups a try with up to 1 or 2 abmats if needed.

Skill

Squat Clean

1-1-1-1-1

Today we’re working on 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.  Increase the load if the movement is going well and you have the mechanics down.
WOD

for time

400M Run
30 Front Squats 155/105 lb

Workout notes:

Your workout today is a chipper of just two movements. We start with a 400M run which should constitute a large portion of your total time and finish with a straight set of front squats. You of course do not need to do those front squats unbroken but you should scale to a weight that lets you perform large sets throughout all 30 reps.