Category: Workout of the Day

Skill

Back Squat
1-1-1-1-1

Work up to a strong effort single rep back squat today. We’re not necessarily “maxing” out here so don’t to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Try to avoid letting your chest cave forward by pushing back on the bar from the top to the bottom of the lift. As always review spotting for strong effort lifts.  Typically we use two active partners on either side of the bar who are ready to help you out of the bottom if you need assistance. In this scenario you don’t bail on the lift. Follow through with your spotters help and rack the bar.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes: This 5 round couplet is a little something like the classic CrossFit bench mark “Annie”.  Box jump overs require less skill than the double under but come at a higher cardiovascular expense.  Make sure you are facing the box when you jump on it, but you don’t have to stand and open your hips before jumping to the other side. Move fast and move safe! If you are worried about the high volume of sit-ups, scale by skipping the round of 50 and starting the workout with 25 box jumps.

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

for time

10-9-8-7-6-5-4-3-2-1
Hang Power Clean 135/95 lb
Burpees over the bar

Workout notes: In this workout we’ll be performing 10 rounds of the hang power clean and burpee couplet. Don’t be fooled by the low rep count per round. Ten rounds of anything is a difficult task. There are a total of 55 reps of each movement with this rep scheme.

WOD

2 Rounds for time

50 Push-Ups
400M Run
75 Air Squats
400M Run

Workout notes: Don’t be fooled by the fact this workout is only 2 rounds!  Today you see higher rep sets of bodyweight movements and a total of 1 mile running.  It’s a good idea to break up the push-ups early and avoid reaching your lactic threshold early.  Do you best to make the bodyweight squats meaningful. Squat to full depth and fully extend at the top. Don’t sacrifice form for speed! Even with something as simple as a bodyweight squat.

WOD

for time
100 Pull-Ups
100 Wall Ball Shots 20/14 10/9′
1000M Run with medicine ball 20/14 lb

Workout notes: Today we’re working in the format of a “Chipper”.  You’ll work through all of the pull-ups prior to moving on to the wall ball shots and then finally head out on your run with your medicine ball in tow. Chippers present a unique challenge in that you will face a large number of repetitions for movements you might normally see in smaller sets. You’ll need to pace yourself in a workout like this. Starting with a max set is usually not a good idea if it means going to failure. Especially with a movement like pull-ups. Two strategies you can use are to work on smaller sets at a sustainable pace or start with large (not max) sets and decrease the number of repetitions you in each set as you get more fatigued.

Skill

EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats

Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the overhead squat. As you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch.

WOD

AMRAP in 6 Minutes
2-4-6-8-10-12 …
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg

Workout notes: This workout is short and fast sprinting style workout.  The jumping lunges offer increased difficulty over walking lunge steps.  In short workout like this with a low rep count you potentially have a large number of transitions before you get into the higher rep ranges. Practice controlled breathing and short rest between movements so you can keep a steady and continuous pace throughout the workouts.  Your score will be the number corresponding to your last completed round plus any additional reps.

Skill

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. We won’t use jumping pull-ups with a slow negative as a sub here today as we will be saving those for the workout.

WOD

5 Rounds of

21-15-9

Thrusters 65/45 lb
Jumping Pull-Ups

3 Minute cap for each round
1 Minute rest between round

Workout notes: This workout will be done “Chief” style. 3 Minutes on then 1 minute of rest for 5 rounds. If you complete the round of 9 then you get additional rest in that round, your score will be your time if you completed a round and your total reps for rounds where you did not finish the round of 9.  Notice that the “Rx” weights are very light! Keep in mind that it will be very difficult to complete all 90 reps in every round.  You will end up with a lot of volume so if you are new to CrossFit scale by decreasing your total rounds.

Skill

EMOM for 10 Minutes
[odd] :30s double unders
[even] :30s hollow rocks

EMOM for 10 Minutes

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. If you are a double under master try triple unders!  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 … *
Deadlift 225/155 lb

* 15 Box Jumps 24/20″ after every round

Workout notes: Today’s workout is a couplet of deadlifts and box jumps. The weight on your bar should be a manageable working weight. Plan to be able to do the first 2 rounds unbroken for sure and possibly the third as well. If you scale the deadlift weight and do all of your rounds unbroken you may have gone too light. Choose a box that you are able to jump to and focus on keeping your chest up and knees over your feet when you land.

Skill

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu are more difficult than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.

WOD

For time
21-15-9
Power Snatch 95/65lbs
Burpees over the bar
Front Squat 95/65lbs

Workout notes:   This workout features two barbell movements performed in higher repetitions and the suggestion is a very light load.   You should not be working at max effort for either movement so practice both and make sure you can perform sets with both movements.  As long as you can move the barbell in sets and keep your mechanics sound consider testing out the Rx weights if you don’t normally.  Note that this workout is a repeat!

Skill

EMOM for 10 Minutes
3 Push Jerks

For today’s skill work we are working on cycling the  shoulder to overhead movement we call the push or power jerk. We’ll work from the floor by power cleaning the barbell to the shoulders for every set.  In this style of jerk you keep your feet in line with each other and under the through the entire movement. Drive the bar off of your shoulders in a controlled but explosive dip and drive. As the bar leaves your front rack position drop into a partial squat and catch he bar overhead. Ideally you drop just low enough to catch the bar in a locked position rather than having to finish with a press out to get the bar overhead.  Don’t forget to stand up to finish each rep.  This can be completed at moderate to strong effort but you should be well below max effort.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 15/10 lb

Workout notes:  Double unders can be challenging if you did not have prior jump rope experience before seeing them in CrossFit. The movement seems simple but can be very challenging to learn.  The key to bridging the gap between single unders and double unders is practice!  Start by performing some single unders and then introduce and explosive jump while doubling the timing of your wrists.  Ideally you practice at least 100 reps so if you scale by cutting the volume then make sure you see around that number of attempts in the workout.  See the lights sit-ups are unique in that they force a stricter style of sit-up. keep the weight locked out overhead for every rep and keep your feet planted to the floor. Don’t use the weight a way to generate momentum by swinging it forward.

WOD

Tabata “Fight Gone Bad”

Wall-ball 20/14 lb 10/9′
Kettlebell sumo deadlift high-pull 32/24 kg
Box Jump 24/20″
Two arm dumbbell push press 35/25 lb
Row for calories

There is no additional rest between exercises.

Workout notes: Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the exercises in fight gone bad.  Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five movements. We have a max of 8 stations based on how many rowers we have so we’ll need to partner up for this workout and share equipment for each station so get together with a max of 5 people and agree on equipment to use for the workout.