Category: Workout of the Day

Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Pull-Ups
[Even] 15 Second Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do not have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

WOD

2 Rounds for time
100 Double Unders
20 Hang Power Cleans 135/95 lb

Workout notes: The suggested barbell weight in today’s workout should be something that is fairly light in weight in comparison to your 1RM. Going unbroken is not required but you should be able to perform the rounds of 2o in a small number of sets.  If you end up performing singles in early on you may have gone too heavy.  A large set of double unders can be difficult when compared to smaller set sizes but you are encouraged to go for double unders rather than jump right into single unders.

Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

AMRAP in 10 Minutes

10 Burpees
10 Overhead Walking Lunge Steps 45/35 lb*

* With a bumper plate

Workout notes: Today we have a vanilla burpee in the workout.  We often see burpees jumping to or over a target which forces you to jump during every rep.  It can me easy to start to short the jump to save some time but try to avoid that. Make strong effort to be explosive and perform real push ups and fast jumps out of your plank position. Think about whipping your legs forward and springing up as your feet make contact with the floor. This may make things more difficult but you will be rewarded in the future by performing the movement at it’s hardest now.

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

5 rounds with 1 Minute on each station

Two Arm Dumbbell Clean & Jerk 45/30 lb
Row for Calories
Air Squats
1 Minute Rest

Workout notes: This workout will be scored “Fight Gone Bad” style. Count your total reps over all of the stations to come up with one total score.  In this workout we start with the most difficult movement and and progress to “easier” movements.  Your highest rep count will most likely come from the air squats but that doesn’t mean you should game the workout by not workout hard on the dumbbells or Rowing.  Work at a challenging pace through those first two movements and push yourself to keep a hard pace in the easier air squat.

WOD

For time

30-20-10
Thruster 75/55 lb
10-20-30
Alternating Dumbbell Snatch 45/30 lb

Workout notes: Today we have a task priority couplet with two weighted movements. Both compliment each other in that the primary muscle chain that generates the force for each movement are opposite of each other.  You will likely feel like you are not getting much recovery so breaking up the thrusters so you avoid hitting failure will be important.

WOD

3 Rounds for time

400M Run
21 Toes-To-Bar
7 Power Snatch 135/95 lb

Workout notes: Today’s workout is a triplet. We have 3 movements that compliment each other and we are tasked with completing 3 rounds total.  The suggested  weight on the snatch should be one that you can comfortably catch in a partial squat with both arms locked out overhead.  If you are properly dropping low enough both of your elbows will be straight in the catch position. If you find that you are failing to drop under the bar and pressing the bar up you may need to lighten the load and work on your technique so you can practice your efficiency!

Skill

Front Squat 2-2-2-2-2

Work up to a strong effort 2 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

AMRAP in 8 Minutes

10 Pull-Ups
10 Push-Ups

Rest 4 Minutes then

AMRAP in 8 Minutes

10 Alternating Pistols
10 Push-Ups

Workout notes: The format of this workout might be something that is a little unfamiliar to you. You have two time priority workouts with a total of 16 minutes work and 4 minutes rest between AMRAPs. BOTH workouts contain push-ups but we swap out pull-ups for one legged squats on the second round. The pistol is always difficult so find a scaling option that gets you working in the direction of completing the movement to the full range of motion. Using a box or other object to scale is a great idea.

Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the whole range of motion and each rep. If you have trouble with this movement or are new to this movement stay light and focus on the mechanics of the lift.

WOD

5 Rounds for time

15 Wall Ball Shots 20/14 lb 10/9′
15 Box Jumps 24/20″

Workout notes: If you have been CrossFitting for a while you are likely very familiar with these movements but this combo can be particularly difficult when performed for speed together.  Advanced athletes can test their speed by trying to work unbroken and working with fast sets on the box jumps. Be careful though because your legs will be fatigued from the wall ball shots so make sure you make those jumps! Everyone should be working on moving with good mechanics.  Squat to full depth and try to keep your torso vertical throughout your squat. Remember that box jumps can be performed by jumping up and stepping down.

Skill

EMOM for 10 Minutes

Power Clean + Push Press + Split Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Split Jerk with a little fatigue.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

For time
400M Run
40 Kettlebell Swings 24/16kg
800M Run
40 Kettlebell Swings 24/16kg
400M Run

Workout notes: This very simple couplet should have you breathing pretty hard.  Your first run and set of swings will probably feel very different than your last/reverse set but try to hold about the same split time by pacing the first round.   This workout has a mile of total running plus the swings which puts us squarely into the aerobic domain.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

For time

21-15-9
Burpee
Front Squat
155/105 lbs

Workout notes: This today’s workout is a task priority workout where you are attempting to achieve the fastest time possible. Don’t use that as a reason to short your range of motion or move with bad form.  Keep your feet flat with your knees tracking over your feet.  Elbows and chest up.  Practice good mechanics now and you will be rewarded in the long run!

Skill

Max Effort Weighted Pull-Up

Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 sets for max reps on the band that gives you the least support.  Try to get 3-5 reps per round at least.

WOD

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.