WOD
AMRAP in 20 Minutes
5 Chest To Bar Pull-Ups
10 Power Clean 135/95 lb
15 Box Jumps 24/20″
Workout notes: 20 minutes of work sets this workout in the longer time domain for CrossFit workouts. Be sure to scale each movement to something you can work on consistently for the entire workout. The clean should end up in the 60% range. The chest-to-bar pull-up adds a high level of difficulty to the pull-up so scale down to regular pull-ups or pull-ups with a band if needed.
Skill
EMOM for 10 Minutes
1 Power clean & 2 Split Jerk
Today we feature another part of the clean & jerk by focusing on the split jerk. If you were able to participate yesterday you practiced the squat clean with extra front squats. For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence. You will need to mange bringing the bar down from overhead safely and for that reason you load may be much lighter than what you work with for strong effort lifts.
WOD
4 Rounds for reps with 1 Minute at each station
Row for calories
Wall Ball Shots 20/14 lb 10/9′
Two arm Dumbbell Deadlift 45/30 lb
Rest
Workout notes: This workout will be scored as you would score the workout fight gone bad. Count the total repetitions you accumulate over the entire workout and come up with one large number. In this format we start with the more accessible rowing and increase to progressively more difficult movements during the second and third minute. You could possibly game the workout by going easier on the first two movements to save energy but that is not the intent of this format! Start at a sustainable but strong effort pace and workout to maintain that for all 15 minutes!
Skill
EMOM for 10 Minutes
[Odd] :30s of Double Unders
[Even] :30s wall facing handstand hold
In today’s skill work you have another opportunity to work on double unders. The skill can be very challenging if you are not familiar with the movement. The skill can take some time to master and we have found the most important aspect to learning the skill is adequate exposure. Spend each of the 5 rounds with a commitment to attempt double unders. Stay relaxed and keep your chest and shoulders upright as you jump utilizing a moderate jump and quick action with the wrist. For increased efficiency avoid piking or pulling your knees up to get rope clearance. If you absolutely have double unders licked and are certain you would go unbroken every round. Pursue triple unders and remember all of the same advice applies. In the alternate minute attempt 30 seconds in a handstand. To perfect your form we like to hold the position with chest against the wall holding as vertical as possible with a solid midline. Remember to have a bailout plan every time your kick up!
WOD
3 Rounds for time
20 Lateral burpee over the bar
20 Front rack walking lunge steps 115/75 lb
400M Run
Workout notes: In this triplet we’re using the barbell height as our measurable benchmark for the burpee. The most difficult method and what would be considered “Rx” will be to perform lateral jumps over the bar for each repetition. Note that you do not need to clap overhead as you clear the bar in this case. Scale to a step over if you are not sure you can safely clear the height. If you do decide to perform a two-footed jump over the bar you should find it very challenging! Remember that the walking lunge step carries with it an extra level of difficulty because the movement is unilateral so be conservative with your chosen weight!
Skill
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
5 Rounds for time
7 Hang Squat Clean 155/105 lb
21 Sit-Ups
Workout notes: This workout has a heavier barbell movement paired with a higher rep bodyweight movement. With the hang squat squat clean you will want to work with a weight light enough you could string together multiple reps in a row. For each rep you will need to bring the bar below the hip crease and then ride it down into the bottom of your squat. Practice keeping your elbows up through the entire range of the squatting portion of the movement.
Strength
Front Squat 5-5-5-5-5
Today we’re working up to a strong effort 5 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 15 Minutes
20 Kettlebell Swings 32/24 kg
50 Double Unders
200M Run
Workout notes: This workout has the difficult double unders coupled with kettlebell swings. The suggested kettlebell load is on the heavier end so use this opportunity to test out a heavier bell if you have been swinging the same one for a while now. Remember you can always scale by performing the swings “russian” style and just getting it to eye level. Double unders are always difficult for new CrossFitters unless you have some previous rope experience! Commit to getting a set number every round before switching to singles if possible.
Skill
EMOM for 10 Minutes
2 Power Snatch
Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if the lifts are going well. The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.
WOD
AMRAP in 10 Minutes
21 Air Squats
15 Power Snatch 75/55 lb
9 Push-Up
Workout notes: This triplet combines two bodyweight movements with a light but complex weightlifting movement performed in higher rep sets for each round. The load on your barbell should be light enough that you could perform each round of 15 reps in only a couple of sets. Break up your round as needed but keep the load well below 60% and move efficiently for multiple reps rather that choosing load so difficult you need to perform singles.
WOD
for time
500M Uneven Farmer Carry
50 Burpee Box Jump Overs 24/20″
1000M Run
Workout notes: This workout is all about the big numbers and being outside! The 500M run is all the way around the property starting and ending at the roll up door. Challenge yourself with a difficult load for each arm and rotate the lighter and heavier object as you see fit. This workout is a chipper so after you come in the door transition into a large volume of burpee box jump overs. Adding the box jump to the burpee significantly increases the difficulty so be conservative and jump to a lower box if needed or step over. Please note that you do not need to (and it’s probably not a good idea) to jump all the way over. Safely land on top of the box and transition over to the other side. Finish with an all out run down to cantrill and back. If you are new scale the load on the carries and cut the burpee volume in half!
WOD
AMRAP in 20 Minutes
10 Overhead Squat 115/75 lb
200M Run
Workout notes: This is not your normal “Nancy”! In this version we’re suggesting increasing the load versus the famous HQ original but decreasing the reps in each round. The 200M run will feel a little bit more like a recovery run but if you have the OHS completed in 1-2 sets you will spend a lot of time there so push the pace! Spend some time figuring out what load to work with during the workout. You may squat snatch the first rep but power snatch is fine too if it helps you get setup and into a good position in the bottom of your squat. Use a weight that allows you to move in a mechanically appropriate way rather than move more weight poorly! If the OHS isn’t happening today scale to a front squat but work on that mobility.
Strength
Deadlift 1-1-1-1-1
Work up to a heavy single deadlift. Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift. Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet. Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.
WOD
for time
50-40-30-20-10
Barbell Step ups 45/35 lb 24/20″
Dumbbell Snatch 45/30 lb
Workout notes: This workout is a higher volume of two simple movements performed at a light weight. The barbell can be loaded onto the back rack during the step ups so use a weight you can continuously perform step ups without losing position. You can scale the barbell load by using a 15lb bar with change plates or by ditching the bar all together and performing the movement without any load. For the dumbbell snatch, use any strategy to break up the work by performing sets on each arm if that works better for you but do remember to distribute the load evenly on both arms. The same can work for step ups but remember you have to come down all the way off of the box to complete each rep. If you are new this volume cut the volume down by starting on the round of 40.
WOD
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.
WOD
for time
21-18-15-12-9-6-3
Sumo Deadlift High Pull 95/65 lb
Front Squat 95/65 lb
Workout notes: Today’s workout focuses on light bar bell movements! The sumo deadlift high pull is one the the foundational movements in CrossFit that we use as skill transfer practice for the second pull in the clean. Practice creating vertical drive by quickly and explosively opening your hips as the bar passes the knees. The suggested front squat weight is light so move quickly but don’t short the range of motion! Your hip crease should fall below the knee and you should be standing fully upright and the end rage of the rep. Make your best effort to keep your torso upright during each rep.