Category: Workout of the Day

Skill

Handstand push-up baseline test

Max effort handstand hold
Max set of push-ups

The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is a 60 second handstand hold and 10 unbroken strict push-ups without “breaking”.  For the max effort handstand we are definitely NOT suggesting you go to failure on that movement.  Hold the handstand against the wall and judge by the strain it takes to stay up as to when you should come down.  Your effort should be strong but not to your limit.  As a baseline test of your arm strength perform a max set of  push-ups.  That means not “breaking” at your midline or pausing at the bottom of the rep.  A slight pause at the top of the rep is fine as that won’t really skew.

WOD

AMRAP in 15 Minutes

10 Two arm weighted step ups 24/20″ 45/30 lb
10 Handstand Push-Ups
10 Box Jumps 24/20″

Workout notes: You should have a good idea where your handstand push-ups are currently based on the skill work today. If you were able to perform each test practice the kipping handstand push-ups from the floor or with 2 abmats max.  If you are still working on the strength for HSPU then perform STRICT push-ups or STRICT push-ups with your knees on the ground.

Strength

Thruster

1-1-1-1-1

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a push press. You can generate momentum with your hips but don’t let your knees re-bend into a jerk.  You should have a very good idea when to terminate your attempts judging by the strain it takes to complete the repetition.    The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

for time

18-15-12
Thrusters 95/65 lb
Burpees

Workout notes: This workout should be short and fast! You should have a good idea what weight you can use after the skill work today. Use a load that is less that 60% of your 1RM so that you can perform each round of thrusters in a small number of sets.  Practice performing good burpees! Be explosive off of the floor and extend upright when you jump.

Strength

Deadlift 2-2-2 *

* Same weight across all 3 sets

Work up to a strong effort deadlift and perform 3 sets of 2 at the same weight across all 3 sets. Rest 3-5 minutes between efforts.  This doesn’t mean you go up to max effort. Experienced lifters can attempt reps that heavy but they should be sub maximal and you should not compromise your midline just to get a lot of weight on the bar.   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.  

WOD

Tabata Sit-Ups
1 Minute Rest
Tabata Double Unders

Workout notes: The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off. In this workout You will perform 2 Tabatas continuously starting with sit-ups and then returning to double unders. This workout will be scored like a traditional Tabata workout and you will end up  two scores.  Your lowest rep count in any round will end up being your score.  The recommended strategy for this format is to go out start with a challenging number and attempt to hold that number for all 8 rounds.

Skilll

EMOM for 10 Minutes
1 Squat Clean

Work up to 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. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

Metcon

for time
100 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout has only one element.  We are exposed to this volume of swings frequently but necessarily in this manner. Without any other movement to occupy you work on a good strategy to break up the reps.  Even though the total number of repetitions is high it might be a good strategy to tackle this workout with smaller set sizes and very short rest.  Your grip will be fatigued significantly so be safe and rest as needed. A good scaling option would be to perform the swings “Russian” style by swinging the kettlebell to eye level or just as high is safe for you.

Strength

Weighted Pull-up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups 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 sets for max reps of supine ring rows.

WOD

5 Rounds with

1 minute on each station
Two arm Dumbbell Power Clean 45/30 lb
Wall Ball Shots 20/14 lb 10/9 ‘
Row for Calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell power clean we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbells at your shoulders with your hips and knees at full extension.

WOD

for time

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!

WOD

AMRAP in 20 Minutes
50 Sit-Ups
40 Walking Lunge Steps
30 Push-Ups
20 Pull-Ups

Workout notes: We’re working with all bodyweight movements today so the only equipment you will need will be an abmat for sit-ups and an assistance band for pull-ups if you need one. Push-up should be scaled first by working from your knees if you can’t perform a push-up without breaking. The workout is long and the rep count is high so pace yourself early on and work at a steady sustainable pace rather than performing max sets of push-ups and pull-ups for instance.

EMOM for 5 Minutes
1 Snatch w/pause in the bottom of overhead squat
then
10 Minutes to work up to a strong effort Snatch

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 five 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.  After you have hit 5 consecutive snatches on the minute spend another 10 minutes working on hitting a little heavier weight.  Increase gradually and do not add weight unless your mechanics are perfect!

WOD

Tabata Kettlebell Goblet Squat 32/24 kg
1 Minute Rest
Tabata Two-Arm Dumbbell Burpee Deadlift 45/30 lb

Workout notes: Score this workout like you would a traditional Tabata workout. Your lowest score in any round will be your score for that movement. You should end up with two scores, one for each movement.  You have a total of 4 minutes on each movement so put in a strong effort on both movements using all of your 20 second interval for work. The goblet squat is a great tool for teaching an upright squat. Do your best to keep your chest up with the kettlebell at clavicle height.  The burpee dumbbell deadlift should be performed with a quick and explosive movement to bring the feet forward to the dumbbells following your push-up. Keep your back straight as you stand up with the dumbbells and be sure to reach full extension with your hips and knees.

Skill

EMOM for 10 Minutes
[Odd] :30 Kipping Handstand Push-Up
[Even] :30 Seconds of L-Seat on the floor

In this skillwork you will be attempting a set of handstand push-ups every other minute for 10 minutes for a total of 5 rounds.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box. On the even minutes we will perform an L-Seat. Most athletes will want to avoid the parallettes or rings as those will fatigue the arms for the handstand push-up skill work.  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.   Moving your hands out towards your feet will increase the difficulty of the hold.

WOD

AMRAP in 25 Minutes

400M Run
90 seconds rest

Workout notes: For this workout your score will be the total number of rounds you complete forcing yourself to hold 90 seconds rest every round.  The only exception to that rule is if you have enough time to complete another round in the last few minutes of the workout by cutting the 90 seconds rest then do so rather if you feel you are capable.  It is recommended to also keep track of your split times for each 400M.  Each 400m run should be strong effort but you want to run at a pace you can hold for several rounds so don’t perform an all out sprint during the first few rounds.

Strength

Back Squat 5-5-5

Workout up to a moderate weight back squat and perform 3 sets of 5 at the same weight across all 3 sets.  Shoot for about  75% of your 1RM if you are looking for a percentage.  In this format you shouldn’t be approaching failure but working on sustainable sets.  Take your time between sets and focus on form. Even though we’re not maxing out review spotting and lifting etiquette!  Remember not to walk in front of or behind other lifters during sets and maintain a safe distance while others are taking their turn.

WOD

In front of a clock set for 12 minutes:

1 minute of Double unders
1 minute of Alternating Dumbbell Snatches 45/30 lb
2 minutes of Double unders
2 minutes of Alternating Dumbbell Snatches 45/30 lb
3 minutes of Double unders
3 minutes of Alternating Dumbbell Snatches 45/30 lb

Workout notes: This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.