Category: Workout of the Day

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

for time

100 Kettlebell Swings 32/24 kg
5 Burpees EMOM

Workout notes: Today we’re performing 100 kettlebell swings for time but we’ll start with 5 burpees and continue to perform 5 burpees every minute until you complete all 100 swings.  It’s probably best to start with big sets but make sure you don’t go to failure in the first couple of rounds so you can get a good sized set every round.  Keep your burpee speed fast, but manageable, as you can lose a lot of time here.

WOD

for time *

100 Air Squat
1 Mile Run
100 Push-Ups
1 Mile Run
100 Air Squat

*40 Minute time cap

Workout notes: This workout is a task priority pyramid style chipper.  The total task is 2 miles of running, 200 squats and 100 push-ups. If you are new to CrossFit and not accustomed to that level of volume scale the reps down to a number that is challenging but within reason for your current skill level.  The most difficult part of the chipper will likely be the push-ups. Remember to break those up early and give ample rest between sets.  Maxing out and hitting failure is generally not a good strategy!

WOD

“DT“

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tired. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

Skill

EMOM for 10 Minutes

1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

for time

40-30-20-10
Wall Ball Shot 20/14 lb 10/9′

200M Run with medicine ball AFTER every round

Workout notes: With wall ball shots you’ll want to use a medicine ball that you can consistently hit the same target for every rep while you squat below parallel.  Remember that each round finishes with a 200M run while you hold your medicine ball.

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

3 Rounds for time

400M Run
21 Kettlebell Swings 32/24kg
12 Chest To Bar Pull-ups

Workout notes: In this scaled up version of the classic CrossFit benchmark “Helen” going “Rx” will mean swinging a heavier kettlebell and performing chest to bar pull-ups.  The chest to bar standard can be taken very literally!  By chest to bar we mean contact with your body below the clavicle.  If the kettlebell swing or CTB pull-up are outside of your capabilities you can easily scale both.  If you are unable to perform more than one rep or two of CTB pull-ups at a time you might want to work with just pull-ups for today.

Skill

EMOM for 10 Minutes

1 Power Cleans

Perform 1 Clean every  minute for a total of 10 rounds. The weight you choose should be in the  light to moderate effort range.  Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay. Increasing slightly as you establish good mechanics is also an option.  An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 10 Minutes
10 Push Press 115/75 lb
30 Double Under

Workout notes: Remember that for the push press you will be working on an explosive dip and drive just as in the jerk but you will finish pressing overhead with only your arms rather that re-bending your knees to catch the weight.  If you don’t quite have double unders yet give the movement an honest effort by at least attempting a few double unders every round.

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three 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.  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 three and as you increase in weight.

WOD

for time

25-20-15-10-5
Box Jumps 24/20″
50-40-30-20-10
Sit-Ups

Workout notes: This workout is a little bit like the classic CrossFit workout Annie. In that workout we have double unders and today we are performing the more explosive box jump.  Do your best to maintain a steady and controlled pace during the box jumps.  Use the advantage of having “drop sets to try and maintain your intensity level throughout the workout.

Skill

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

5 Rounds for time with one minute on each station

Two Arm Dumbbell Front Squats 45/30 lb
Two Arm Kettlebell Suit Case Walking Lunge Steps 24/16 kg
1 Minute Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count all of your reps at both stations and come up with a total number at the end of the workout.  Both movements are difficult weightlifting movements that tax the lower body so keep that in mind when you are choosing your weights.

[creativ_alertbox icon=”” colour=”red” custom_colour=””] Please note that our Sunday Noon class is now dedicated to gymnastics! If you are coming for the WOD be there at 11.[/creativ_alertbox]

“The Ghost“

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. If possible, we will start in waves with everyone on the rower so you are performing double unders last each round.  If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in.

WOD

AMRAP in 20 Minutes
6 Front Squats
8 Two Arm Dumbbell or Kettlebell Push Press
10 Strict Pull-Ups

Workout notes: Please note that there is no prescribed weight for this workout.  Challenge yourself with heavier weights that what you would normally use. For the front squat try something in the 70% range of your 1RM. You may squat clean the first rep. Keep in mind the workout is long and each movement will increase in difficulty. For the push press use either kettlebells or dumbbells.  This workout might feel a little different to you if you are used to conditioning style metcons. Today your workout should feel a little slower as these movements are all essentially strength work with lower aerobic demand.