Category: Workout of the Day

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

2 Rounds for time
15 Dumbbell Snatch Left Arm 45/30 lb
200M Run
15 Dumbbell Snatch Right Arm 45/30 lb
200M Run

Workout notes: This workout is two rounds but you will be performing each movement a total of four times.  With the dumbbell snatches we are adding the stipulation that you perform an entire set on one arm without alternating and performing another set on the other arm.  Of course that doesn’t mean that you need perform the rounds unbroken but you can tap the dumbbell on ground and start another rep as you would a “touch and go” rep on a barbell. If you were able to participate yesterday we had a workout in this same format but in a much longer time domain. Today’s workout should be a sprint so go for it!

WOD

2 Rounds for time
100M Standing Broad Jump
300M Run
50 Push-Ups
400M Run

Workout notes: This workout will have you traveling a total of 1 mile first starting with a broad jump down to the wall. From there you will take off on a run and return to the box to start a set of 50 push-ups.  Finish the round with 400M run and then start your final round.

WOD

7 Rounds with 1 Minute at each station.

Power Clean 135/95 lb
Toe-To-Bar
Wall Ball Shot 20/14 lb 10/9′

Workout notes: This workout is a total of 21 Minutes long. You will score this workout like you would “Fight Gone Bad” scoring your total repetitions at all 3 stations across every round.  There is no rest between rounds so pace yourself during those first few minutes as this workout falls into the longer time domain so scale each movement appropriately to  one you can perform a large number of repetitions over a very long workout.

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

3 Rounds for time
400M Run
30 Kettlebell Swings 24/16 kg
20 Box Jumps 24/20″

Workout notes: Today we have a 3 round conditioning triplet with some movements you should be familiar with.  We have a high volume of kettlebell swings total and you will want to be able to perform each round in at least 2-3 sets. If you were able to participate in the 100Kb swing workout last week and you performed the entire workout unbroken or in 2 sets then it’s probably time start using a bigger kettlebell. Go ahead and scale up for this workout!

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

AMRAP in 10 Minutes
30 Sit-Ups
20 Overhead Walking Lunges with a plate 45/25 lb
200M Run

Workout notes:   Lunges with a plate overhead can be especially difficult for you if you tend to drop your toros angle when you normally do lunges. Holding the plate overhead will force you to keep an upright torso so keep your arms locked overhead with your chest up and arms straight.  Set the plate down if you need to and rest in order to perform quality reps!

Skill

EMOM for 6 Minutes
[odd] Single Unders
[even] Double Unders

Use this time to practice a movement that is always difficult for beginning CrossFitters.  Start by performing a minute of single unders then practice only double unders in even minute.  Advanced athletes might be able to work continuously for all six minutes but most of us will need to take some rest as we get into the double unders. If you need to perform alternating single and double under during the double under round that is okay but just count your double unders for those rounds!

WOD

AMRAP in 10 Minutes

5 Front Squat 155/105 lb
10 Push-Up

Workout notes: This couplet has two movements that compliment each other in that they alternate between legs and arms as the primary movers.  With both movements focus on keeping your midline static so you don’t lose stability.  When you squat remember to keep your chest and elbows up and focus on keeping your back in a good position throughout the workout.  We’re taking the front squat from the floor so you can squat clean your first repetition. For the push-up remember to keep your midline locked as well! If you can not do push-ups without losing your midline the perform reps from your knees or just slow down and let your arms recover!

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are unable to perform strict pull-ups practice jumping pull-ups with a pause at the top of each repetition. After the pause perform a strong effort slow and controlled descent.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: Today we are going to perform a classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.   Use a weight with which you can consistently perform the lift with good mechanics.   For most people that will mean selecting a weight that is in the 60% or less range of your max.

Strength

Front 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 the barbell when performing front squats.  Remember we do NOT use spotters for front or overhead squats.

WOD

For time

50 Burpees

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method.

WOD

for time

3 Rounds for time

800M Run
15 Power cleans 185/125 lb

Workout notes: Today’s workout is a similar format to the classic workout that we did yesterday but we’re increasing the running length and working on a different barbell movement. The lighter loaded overhead squat requires more finesse, positioning and mobility than that of  the heavy cleans in todays WOD.  You will still want to review the clean technique as you are warming up to your workout weight. Remember to fully extend your hips as you create vertical hip drive and then drop under into a partial squat. The suggested load is in the heavier range so you might be loading up a little more than 60% of what your max is but keep the total rep count in mind and choose a weight with which you can complete the workout in about 15-20 minutes!

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front for back squat and start spending some time working on that ROM!