Find your fittest self
WOD
AMRAP in 15 Minutes
9 Deadlift 155/100 lb
12 Push-Ups
15 Box Jumps 24/20″
Workout notes: Today’s workout is a classic benchmark from the first year of the CrossFit open competition in 2011. If you want replicate the competition standards you would perform hand release push-ups. The deadlift weight is on the lighter side which makes the workout accessible to a large number of people.
Strength
Back Squat 2-2-2-2-2
Spend some time working up to a strong effort double back squat. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.
WOD
5 Rounds for reps
1 Minute Row for Calories
1 Minute of Thrusters 95/65 lb
2 Minutes Rest
Workout notes: This workout is similar to what we saw in the final CrossFit Open workout from last year. The combination of rowing and thrusters is a difficult combo. We have 5 mini sprints here so the challenge will be to go hard on the row but leave enough in the tank to get through 1 minute of thrusters. You will have a full two minutes rest after each round so go hard during your work minutes! Score this workout like you would “fight gone bad” by counting your total reps accumulated in all 5 rounds.
Strength
Deadlift 2-2-2-2-2
Work up to a strong effort set of two 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 two and as you increase in weight.
WOD
Tabata Power Cleans 135/95 lb
Tabata Ring Dips
Tabata Power Cleans 135/95 lb
Tabata Ring Dips
Workout notes: We have two movements that we will perform with the Tabata interval of 8 rounds with 20 seconds on and 10 seconds off. There is no break between stations so you will need to move quickly after your last set of cleans or dips as you transition. Score this as you would a traditional Tabata interval. Your lowest score in any round will be your score for that movement. You will end up with two separate scores. Start out conservatively and try to hold that number through BOTH rounds.
Skill
EMOM for 10 Minutes
1 Squat Snatch
Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion. If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.
WOD
for time
50 Double Unders
15 Strict Press 115/75 lb
50 Double Unders
20 Push Press 115/75 lb
50 Double Unders
25 Push Jerk 115/75 lb
Workout notes: We’re going to tackle part of our pressing sequence in one workout today. We’ll start with the most strength biased movement, the strict press and increase reps as we move presses that improve with core to extremity efficiency. You’ll want to choose your loading based on your strict press. Doing 15 in a row is not a requirement but being able to do at least a large set is a good baseline when choosing what weight to do. Keep yourself honest and stick to the appropriate form on each round!
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
AMRAP in 20 Minutes
400M Run
10 Front Squats 185/125 lb
20 Burpees
Workout notes: For this workout we’re suggesting going a little heavier with the front squat weight. The workout is in the longer time domain and even the fastest athletes will have around 4 or more minutes between sets of squats so for that reason challenge yourself with a little heavier weight on the front squat. Front squats are always difficult so keep in mind that even if you are going heavier you still want the weight to be in the 60-70% range rather than using a weight that is too heavy to get your 10 reps done in sets.
EMOM for 10 Minutes
3 Hang Power Cleans
Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes. Choose a weight that allows you to do all three reps in a row. For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean. You’ll catch the bar in a partial squat dropping as low as is needed. If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy. Practice utilizing the “hook” grip so you can maintain control of the bar!
WOD
3 Rounds with 1 Minute on each station
Dumbbell Snatch Left Arm 45/30 lb
Sit-Ups
Dumbbell Snatch Right Arm 45/30 lb
Toe-To-Bar
Workout notes: For this workout we will score it as you would a “Fight Gone Bad” style workout by counting total reps accumulated at all four stations across three rounds. Please note that there is no rest period between rounds! We’ve used the dumbbell snatch in workouts many times but we usually see it alternating every rep. In this workout we will hold to one side for an entire minute. You will probably notice that the snatch becomes a little more difficult because you do not have a built in rest between reps and you will be able to perform the reps “touch and go” which will increase the total work possible. We are also going to compliment our sit-ups with toe-to-bar that should make them a little more challenging than normal.
WOD
4 rounds for time
400M Run
30 Wallball Shots, 20/14 lb 10/9′
20 Box jumps 24/20″
10 Strict Handstand Push-Ups
Workout notes: We have some familiar movements in a longer workout today. Your total running distance will be one mile during this four movement workout. The movement that will be the most difficult to scale will be the strict HSPU. In general we don’t consider kipping HSPU to be a good scaling option for strict HSPU. A better option would be to use 1 or 2 abmats so you can perform the movement strict and start to develop some strength. Another option would be to perform pike push-ups with your feet on the box or on the ground. You should find those to be very difficult!
WOD
AMRAP in 15 Minutes
100 Double Unders
then
2 Rounds of
12 Deadlift 155/105 lb
9 Hang Power Cleans 155/105 lb
6 Push Jerks 155/105 lb
Workout notes: For this workout we are combining the difficult hero workout “DT” and double unders into an AMRAP format. You will start with 100 double unders and then move to your barbell for 2 rounds of the 12-9-6 complex in DT. After you complete two rounds move back to your jump rope and begin another set of 100 double unders. Continue in that fashion for the entire 15 Minutes.
Skill
Run 1 Mile
Test your 1 Mile run time today following your general warm up. Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.
WOD
2 Rounds of the following
3 Minutes of
Rowing for Calories
then
3 Minutes of
10 Overhead Squats 95/65 lb
10 Pull-Ups
then
3 Minutes rest
Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout. In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and pull-ups. After your row the Overhead Squat and Pull-Up portion will be scored as an AMRAP. Your overall score will be the total calories, overhead squats and pull-ups achieved in both rounds.
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
3 Rounds for time
7 Cleans 185/125 lb
21 Kettlebell Swings 24/16 kg
Workout notes: Today’s workout pairs heavy cleans with with kettlebell swings. The total rep count is low. Power cleans will be the fastest and most efficient style of lift. Practice dropping into the squat as much as need be to catch the weight cleanly.