Category: Workout of the Day

Strength

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

AMRAP in 10 Minutes
15 Deadlift 225/155 lb
200M Run

Workout notes: We have a very simple classic couplet today.  For the deadlift we’re looking for a weight that is in the 60% range of your 1RM.  Going unbroken is not required but you should be able to perform each round of 15 in 2-3 sets.  Remember your setup before every set on the deadlift.  Set your back and keep it static bending only at the hip and knees!

Skill

EMOM for 10 Minutes
[odd] :30s Handstand Hold
[even] :30s One Legged Squats

In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the wall as far as you are comfortable and able to keep your torso stacked above your shoulders.  On the even minute spend some time practicing pistol squats. Work on alternating if you are able. The movement requires a great deal of strength and mobility so if they are new to you use a box or other method to scale the movement and

WOD

5 Rounds with 1 Minute on each station

Two Arm Dumbbell Thrusters 45/30 lb
Sit-Ups

Workout notes: This workout will be scored as you would “fight gone bad”.  Count up your total reps at each station for one cumulative score.  With the dumbbell thrusters use a weight that is light enough you can perform 1 or 2 larger sets rather than going too heavy and only being able to perform a couple of reps.

Skill

EMOM for 10 Minutes
[odd] Straight set of Toe-To-Bar
[even] :30 Seconds of Double Unders

Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working on alternating between arch and hollow body.

WOD

5 Rounds with 1 Minute on each station

Burpee Box Jumps 24/20 ”
Two Arm Suitcase Walking Lunge Steps 45/30 lb

Workout notes: This workout will be scored as you would score “Fight Gone Bad”. Your score will be your total number of repetitions in all 5 rounds.  The workout is a total of 10 minutes. There is no rest between stations so transition quickly between movements.   Note that for the lunges you can use dumbbells or kettlebells.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: Daylight savings begins today! Please set your clocks forward 1 hour! [/creativ_alertbox]

WOD

4 Rounds for reps of

2 Minutes of rowing for calories
1 Minute of front squats 115/75 lb
1 Minute of ring dips
2 Minutes rest

Workout notes: For this workout we will be scoring as you would “Fight Gone Bad” accumulating your total reps across all 4 rounds.  Each round will be 6 minutes for a total of 22 minutes so even though each round might be somewhat of a sprint be mindful that this is a longer duration workout and you will want to pace yourself during that first round. Make an effort  to work at a sustainable pace like you would a “Tabata” style workout.

Skill

10 minutes

Kipping swings and/or Muscle Up transition practice

Work on practicing your kipping swing by performing sets of 5-10 reps alternating between hollow and arch position while hanging on the bar.  Mastering that skill is an essential first step to getting a kipping pull up, or muscle up.  Note that to get a muscle up you will need to first be able to perform strict chest to bar pull-ups and strict dips.  If you have that ability attempt practice some transitions with your feet on the floor.

WOD

10 Rounds for time
10 Snatch 75/55 lb
3 Muscle ups (ring or bar)

or

10 Rounds for time

10 Snatch 65/45 lb
5 Chest To Bar Pull-ups

Workout notes: This variation of our current CrossFit open is a good way to get some quality practice in with both movements. Most of us will not be able to complete this amount of work in less that 7 minutes but that is okay! Scale to a volume or appropriate skill level that you can complete the work in 9-14 minutes.  If you are getting far outside of that time frame you may have been a little aggressive which is going to result in a drop in intensity. Note that banded muscle ups are good practice for learning transitions in strict form at low intensity but we don’t like them for kipping practice!

Skill

EMOM for 10 Minutes

Power Clean + Push Press + Split 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 Split Jerk with a little fatigue.   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 you would with a 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

AMRAP in 10 Minutes

9 Burpees
6 Power Clean 135/95 lb
3 Push Press 135/95lb

Workout notes: Today’s workout is a triplet with 9 burpees and 9 reps of a barbell movement.  The push press will most likely be the deciding factor for your load on the bar.  You’ll want the load to be in the 60% range of your max effort and definitely something you can do for a set of 3.  The rep count is low in each round so do your best to transition quickly and keep a steady pace from movement to movement. Remember to rest before your last clean prior to performing your push presses!

Skill

EMOM for 10 Minutes Squat Snatch + 2 Overhead Squats

Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving full range of motion with good mechanics before you increase the load on your barbell. Start by performing a power snatch and ride the bar down into the overhead squat and progressively get lower as you catch the bar.

WOD

For time
50-35-20
Wall Ball Shots 20/14 lb
Medicine Ball Sit-Ups 20/14 lb

Workout notes: For this couplet you will need one medicine ball to use for both movements. With Wall Ball Shots you will want to use a ball that you can perform a full depth squat with your chest up and consistently throw to the same target.

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 is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and 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. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 6 Minutes

10 Deadlift 225/155 lb
50 Double Under

Workout notes: The benchmark weight for this workout is in the heavier range depending on your 1RM deadlift. We want to keep that total load in the 60% range of your 1RM. Something you could easily perform a set of 10 if you wanted to.  The workout is short so you should be moving fast!  A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.   The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!

Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 45/30 lb
20 Push-Ups
200M Run

Workout notes: Today we have a time priority triplet.  With the alternating dumbbell snatch we are looking for a weight you could most likely perform as a muscle snatch throughout the entire workout. If you have chosen a weight so heavy you need to drop under it you may have gone a little too heavy.  Do your best to practice perfect push-ups.  Do not break your midline in order to eek out reps.  If you need to scale down to knee push ups!

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

For time
21-15-9
Thrusters 95/65 lb
Kettlebell Swings 32/24 kg

Workout notes: This workout should fall into the sprint category so choose a load that you can perform at least 10-15 thrusters in a set.  If you are starting with a weight that you have to significantly break up initially, you may have gone a little too heavy.  Make sure to control those barbells to the ground when finishing!