Category: Workout of the Day

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

For time
50-35-20
Wall Ball Shots 20/14 lb
Medicine Ball Sit-Ups 20/14 lb

Workout notes: For this couplet you will need one medicine ball to use for both movements. With Wall Ball Shots you will want to use a ball that you can perform a full depth squat with your chest up and consistently throw to the same target.

Strength

Back 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 a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 6 Minutes

10 Deadlift 225/155 lb
50 Double Under

Workout notes: The benchmark weight for this workout is in the heavier range depending on your 1RM deadlift. We want to keep that total load in the 60% range of your 1RM. Something you could easily perform a set of 10 if you wanted to.  The workout is short so you should be moving fast!  A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.   The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!

Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 45/30 lb
20 Push-Ups
200M Run

Workout notes: Today we have a time priority triplet.  With the alternating dumbbell snatch we are looking for a weight you could most likely perform as a muscle snatch throughout the entire workout. If you have chosen a weight so heavy you need to drop under it you may have gone a little too heavy.  Do your best to practice perfect push-ups.  Do not break your midline in order to eek out reps.  If you need to scale down to knee push ups!

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

For time
21-15-9
Thrusters 95/65 lb
Kettlebell Swings 32/24 kg

Workout notes: This workout should fall into the sprint category so choose a load that you can perform at least 10-15 thrusters in a set.  If you are starting with a weight that you have to significantly break up initially, you may have gone a little too heavy.  Make sure to control those barbells to the ground when finishing!

WOD

Skill

Max Effort Squat Clean

Today we’re working on 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.  Increase the load if the movement is going well and you have the mechanics down.

WOD

AMRAP in 12 Minutes
25 Toe-To-Bar
50 Double Unders
15 Squat Cleans 135/85 lb

Workout notes: Today’s workout is a variation on our latest CrossFit Open workout. In this version we will work for a fixed 12 minutes getting as many reps as possible of the first round of this years strength ladder. For each round you have a difficult buy it of 25 Toe-to-bar and 50 double unders.  To scale this workout perform hanging knee raises for the toe-to-bar and single unders instead of double unders.

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 10 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

5 rounds with one minute on each station
Burpee
Row for calories
Two arm dumbbell push press 35/20 lb
1 Minute Rest

Workout notes: You will score this workout like you would “Fight Gone Bad” by accumulating your total repetitions over all five rounds. Spend one minute at each of three stations and rest one minute between rounds.  In this format we have the row placed in the middle of the workout rather than after a rest period.  Practice getting in and out of the rower and winding up the flywheel quickly rather than using it as a rest period.  The dumbbell weight is prescribed on the lighter side so choose a weight you can perform many repetitions with in each minute

Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, 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.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

5 Rounds for time

9 Deadlift 135/95 lb
6 Power Clean 135/95 lb
3 Front Squat 135/95 lb

Workout notes: The suggested workout weight might seem like it is on the lighter side and the rep numbers seem low but don’t be fooled! You have no built in rest period with a non-barbell movement so be smart and add a break before you transition from movement to movement. Remember to rest after your 5th clean if needed prior to your 6th so you don’t do any extra reps!

Skill

EMOM for 10
3 Push Jerk

Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on driving your body under that bar and locking the lift out as you catch it overhead rather than pressing the bar up.  If that is happening most likely you are not dropping fast enough or low enough lock out the bar in one motion.  Think about using a slow setup with your back upright and then driving up with explosive power before dropping under the bar again.

Metcon

AMRAP in 15 Minutes
100 Double Unders
400M Run with a medicine ball 20/14 lb

Workout notes: Simple but effective! Make sure you don’t go all out on your first set of double unders if 100 is a really large set for you.  Break up the set of 100 into smaller chunks and chip away with short rest.  If you are still learning double unders and this is a large number cut the number of reps in half. If you decide to go with single unders make a double under attempt every 50 reps!  We’re using the AMRAP timer so you can commit to performing double unders for the whole workout.

Strength

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 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 8 Minutes
12 Kettlebell Swings 32/24kg
24 Sit-Ups

Workout notes: 

Today’s workout involves two movements that compliment each other in that their recruitment chains are functionally the opposite.  With that in mind focus on continuously working for the entire 8 minutes by strategizing  your rest periods and moving at a sustainable pace early on.  Use this opportunity to attempt swinging a kettlebell that is a bit heavier than normal for you if you feel you are ready.  Scale by swinging them “Russian” style, going only to eye level.