Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Gym closed! We will return to our normal schedule Saturday![/creativ_alertbox]

Happy Holidays!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we have limited hours today! We will be holding CrossFit classes at 9:30AM and 12:00PM. We will be closed tomorrow for the Christmas Holiday and return to regular hours saturday. [/creativ_alertbox]

WOD

“Hope”

3 Rounds with 1 Minute on each station

Burpees
Power snatch 75/55 lb
Box jump, 24/20″
Thruster 75/55 lb
Chest to bar Pull-ups
Rest

Workout notes: “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Remember you can still donate to this awesome charity. Click the link if you would like to continue.  https://hope.crossfit.com/

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 15 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

for time

21 Power Clean 155/105 lb
800M Run
15 Power Clean 155/105 lb
800M Run
9 Power Clean 155/105 lb

Workout notes: The power clean weight is suggested to be slightly heavier that what you would see in the the benchmark workout Elizabeth. If you normally scale that weight challenge yourself with a little higher load. The period in which you will be running will give some recovery for the cleans but push the run because that will be a large portion of your time if you are able to do fast cleans.

Strength

Back Squat
5-5-5-5-5

Spend some time working up to a strong effort5 rep 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

3 Rounds for time
15 Burpees
60 Double Unders

Workout notes: This couplet is an interesting pairing in that the stimulus of the two movements is similar.  The burpee is performed at a slower rate but has a big variance in rep time amongst most athletes.  If you are proficient with double unders and have good conditioning your total time will largely be determined by the rep time with the burpees.  Push the pace and challenge yourself!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that we have limited holiday hours this week! We will be open from 9:30-1pm on Thursay the 24th for CrossFit class at 9:30AM, Open Gym from 10:30AM-12PM and then CrossFit from 12PM to 1PM. We will be closed on Christmas Day and re-open for regular hours on Saturday. [/creativ_alertbox]

Strength

Sumo Deadlift
5-5-5-5-5

Work up to a heavy 5 rep  Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

5 Rounds for time
10 Kettlebell Walking Lunge Steps 24/16 kg *
15 Kettlebell Swings 24/16 kg

* Kettlebell Walking Lunge Steps

Workout notes: In this couplet you will be holding on to one object for both movements. Of course you can set the kettlebell down to rest but consider a good strategy for breaking up your reps so that can perform as large of sets as possible. Note that we’re looking for the kettlebell to be held goblet style rather than as a suitcase carry or over the shoulder

WOD

6 Rounds with

1 Minute on each station

Row for calories
Barbell thrusters 45/35 lb
Double unders
Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by adding up all of your reps for the entire workout.  If you are good at double unders you can obviously score a lot reps there by going easy on the first two stations but that is not the intent of this workout! Go hard on the first two stations and give yourself a challenge during that last round.

WOD

AMRAP in 20 Minutes
5 Strict Pull-Ups
10 Strict HSPU
20 Alternating Pistols

Skill

Tabata Wall Facing Handstand Hold or Handstand 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

5 Rounds for time

5 Hang Power Clean 185/125 lb
15 Burpees

Workout notes: The suggested load for this workout is a bit heavier than what you might see in a higher rep metcon.  The hang power clean is a difficult movement so make sure you are able to perform your chosen weight in sets rather than singles. Utilize the hook grip and remember to catch the bar in a partial squat dropping below the bar with partially bent knees rather than perform a split clean if possible.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.

WOD

3 Rounds for time
400M Run
30 One Arm Kettlebell Clean & Jerks 24/16 kg

Workout notes: This workout has the difficult 1 arm kettlebell clean and jerk. Practice with a light weight and work on rotating the kettlebell around your wrist and on to your shoulder with a strong rack position. The kettlebell will only be on your arm momentarily but you should have your fist tucked in under your chin rather than let your arm rotate out wildly.  Getting the kettlebell overhead will most likely be more of a push press than a traditional jerk where you drop low under the object.

Strength

Max Set of Strict Pull-Ups

then

1RM Weighted Pull-Up

This skill work will largely be a test of your upper body stamina and strength. Start by establishing a max set of strict pull-ups and then work up to a 1RM weighted pull-up.  Generally we are working on strength building so we’re looking for pull-ups without a kip. Maintain a neutral body position as best as you can. If you are unable to achieve a strict pull-up in the first portion of the test spend the remaining time performing 5 sets of Max reps supine ring rows laying as horizontal to the ground as possible.

WOD

Tabata Air Squat
Tabata Deadlift 155/105 lb
Tabata Air Squat
Tabata Deadlift 155/105 lb

Score is total reps for all 32 intervals

Workout notes: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises for today’s workout. In this version of Tabata we will score the workout by TOTAL repetitions completed across all 32 rounds.  Even though this is essentially an AMRAP you will most likely want to approach this workout like you would any other Tabata workout by looking for a sustainable rep count that you could maintain over the entire workout.  This workout was recently featured on CrossFit.com.