Category: Workout of the Day

WOD

Skill

Max Effort Squat Clean

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

AMRAP in 12 Minutes
25 Toe-To-Bar
50 Double Unders
15 Squat Cleans 135/85 lb

Workout notes: Today’s workout is a variation on our latest CrossFit Open workout. In this version we will work for a fixed 12 minutes getting as many reps as possible of the first round of this years strength ladder. For each round you have a difficult buy it of 25 Toe-to-bar and 50 double unders.  To scale this workout perform hanging knee raises for the toe-to-bar and single unders instead of double unders.

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

5 rounds with one minute on each station
Burpee
Row for calories
Two arm dumbbell push press 35/20 lb
1 Minute Rest

Workout notes: You will score this workout like you would “Fight Gone Bad” by accumulating your total repetitions over all five rounds. Spend one minute at each of three stations and rest one minute between rounds.  In this format we have the row placed in the middle of the workout rather than after a rest period.  Practice getting in and out of the rower and winding up the flywheel quickly rather than using it as a rest period.  The dumbbell weight is prescribed on the lighter side so choose a weight you can perform many repetitions with in each minute

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, 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.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

5 Rounds for time

9 Deadlift 135/95 lb
6 Power Clean 135/95 lb
3 Front Squat 135/95 lb

Workout notes: The suggested workout weight might seem like it is on the lighter side and the rep numbers seem low but don’t be fooled! You have no built in rest period with a non-barbell movement so be smart and add a break before you transition from movement to movement. Remember to rest after your 5th clean if needed prior to your 6th so you don’t do any extra reps!

Skill

EMOM for 10
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

Metcon

AMRAP in 15 Minutes
100 Double Unders
400M Run with a medicine ball 20/14 lb

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!  We’re using the AMRAP timer so you can commit to performing double unders for the whole workout.

Strength

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 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

AMRAP in 8 Minutes
12 Kettlebell Swings 32/24kg
24 Sit-Ups

Workout notes: 

Today’s workout involves two movements that compliment each other in that their recruitment chains are functionally the opposite.  With that in mind focus on continuously working for the entire 8 minutes by strategizing  your rest periods and moving at a sustainable pace early on.  Use this opportunity to attempt swinging a kettlebell that is a bit heavier than normal for you if you feel you are ready.  Scale by swinging them “Russian” style, going only to eye level.

WOD

Deadlift  5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 8 Minutes
15 Push-Ups
15 Box Jumps 24/20″

Workout notes: As always the push-up can be one of the more difficult movements for newer CrossFitters.  Whatever scaling method you choose remember to perform the strictest push-up possible try to compensate by breaking at your midline. Push-ups tend to fall off fast so remember to break them up early!

WOD

for time
1 Mile Run
100 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Our workout today is in the format of a chipper with two movements! You will start with a 1 mile run and finish with a set of 100 Wall Ball shots.  The run will consume a large part of your time, most likely nearly half of your workout so try to run at a good pace but not at max effort as you have a straight set of wall ball shots to tackle after the run! A good strategy for the wall ball shots is to hit a large set in the beginning and move to smaller sets after that.  Just try to keep the amount of time the ball is on the ground to a minimum!

WOD

AMRAP in 20 Minutes

8 Overhead Lunge Steps 95/65 lb
8 Burpees
8 Overhead Lunge Steps 95/65 lb
8 Chest-To-Bar Pull-Ups

or

8 Front Rack Lunge Steps 45/35 lb
8 Burpees
8 Front Rack Lunge Steps 45/35 lb
8 Jumping Pull-Ups

Workout notes: This workout is a slight remix of our latest CrossFit open workout!  Unfortunately we won’t be able to do walking lunges for distance as the Open competitors are.  Instead of walking lunges we will perform step back lunges in place.  If you are not performing the workout Rx attempt the suggested scaling alternative above. For jumping pull-ups use a bar that puts your arms at full extension.  Remember if you are participating in the open you CAN NOT do the workout during class time. You need an official judge so you need to do the workout during open gym or come in on Saturday at 10:30 and get signed up for a heat.

Strength

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

5 Rounds for time
20 Kettlebell Hang Snatch 24/16 kg
50 Double Under
200M Run

Workout notes: Take some time to review the kettlebell snatch.  Usually the best method is to attempt rotating the kettlebell around your arm rather than just flipping it over your wrist. A good way to practice is to start with the kettlebell overhead and practice “unwinding” from the top to learn the motion.  This is NOT at AMRAP so there is no clock to save you if you are new to double unders! Scale the volume in each round to a number of repetitions you can complete in about a minute.