Find your fittest self
WOD
For Time
21-15-9
of your choice of one from both A and B
A)
Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs
and
B)
Handstand Push-Up
Ring Dip
Pull-Ups
Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to! Choose a barbell movement and a bodyweight movement. Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!
WOD
“Rankel”
AMRAP in 20 Minutes
6 Deadlift 225/155 lb
7 Burpee pull-ups
10 Kettlebell swings 32/24kg
200M Run
Workout notes: This workout is a hero workout from CrossFit.com. The workout is performed in honor of John Rankel who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
Skill
EMOM for 10 Mintues
1 Power Snatch + 1 Squat Snatch
This skill work is two repetitions of the Snatch done every minute for 10 minutes. For the first repetition catch the bar above parallel and in a partial squat. Follow that with a full squat snatch riding the bar down below parallel. If you do not yet have the mobility to get into the bottom of the overhead squat then get as deep as you can but keep the load light and work on the movement. Work on the mobility for the movement with a light weight.
WOD
For time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jumps 24/20″
Workout notes: This workout is in the same vein and the benchmark workout “Annie” in that it pairs a jumping movement with sit-ups. In Annie we start with the technical double under which is difficult after exposing the midline to the sit-up. Here we begin with sit-ups followed up by the less technical but more powerful demand of the box jump. The workout is for time but control your pace in high rep workouts like this so you can maintain a relatively constant pace.
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
5 Rounds for time
15 Hang Squat Clean 135/95 lb
200M Run
Workout notes: Today we’re working on Hang Squat Cleans. The weight you choose should be light enough for you to complete each round in sets. The rep count in each round is high so work with a weight that is around 60% of your max for this movement. Remember to review the hook grip!
Strength
Deadlift
2-2-2-2-2 (No TnG)
We’re working up to a strong effort set of 2 deadlifts. Today we have a twist that you may not have encountered before. During each heavy double you will let the bar rest momentarily on the ground. The idea is to follow yourself very quickly after the first lift. So no bouncing or “Touch and go”. You will have to control the bar to the ground as well. You should find that the second rep is much harder than you are used to if you have never performed a double in this manner. 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 6 Minutes
15 Double Unders
5 Push-Ups
Workout notes: We’re working in a very different time and modal domain than we did yesterday. Today we have a sprint with a high skill movement and a high strength movement. If 15 Double Unders will be a challenge, choose a smaller number that you can complete without too many trip ups. Because this is such a quick workout you won’t want to get stuck at either movement for too long. Focus on keeping your Push-Ups strict through the whole workout. Scale the movement as needed to make sure you are working strict strength and avoiding “worming”off the floor. Go Fast! Have fun!
Skill
Strict Pull-Up with Pause at top of pull-up
8×3
Spend some time today focusing on strict pull-up strength. Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Those of you that have excellent strict pull-ups can perform them as chest to bar with a longer pause at the top while holding hollow body. If you are new to pull-ups try static holds with your chin over the bar. You may jump into the pull-up but slowly lower yourself down.
WOD
5 Rounds for reps with 1 minute on each station
Row for Calories
Two arm dumbbell Thrusters 45/30 lb
Burpee
Rest
Workout notes: This workout will be scored fight gone bad style by counting your total accumulated reps at each station for the entire workout. It’s important to think about how you would perform best in a workout like this but don’t game the workout by dogging a certain station to get a higher score. Work hard to maintain a strong effort at each station!
Strength
Front Squat
2-2-2-2-2
Work up to a strong effort 2 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up. Actively push your knees out if you feel them caving in so you can reinforce good mechanics.
WOD
AMRAP in 10 Minutes
3-6-9-12-15-18 …
Left arm Kettlebell Hang Snatch 24/16 kg
Right arm Kettlebell Hang Snatch 24/16 kg
200M Run after ever round
Workout notes: The kettlebell snatch might seem simple at first but it is actually a very technical movement. You need to practice recruiting your hips to drive the weight upward rather than just performing the movement with your arm. Start with a light weight and make sure you have established the movement pattern before deciding on your load for the workout. You will want to practice rotating the kettlebell “around” your arm and into the locked out position rather letting it slam onto your wrist by flipping it into position.
AMRAP in 20 Minutes
400M Run
20 Squat Snatch 75/55 lb
Workout notes: If you were able to participate in the workout yesterday you likely noticed that we suggested two “heavier” loaded movements. Today we have a couplet of running and the difficult squat snatch. The suggestion is to go with a lighter weight and work on larger set sizes through each round. In a 20 minute workout you will want to practice at strong but sustainable effort. If you can, take a look at your split times and try to keep a constant pace throughout the workout.
WOD
5 Rounds for time
20 Wall Ball Shots 20/14 lbs 10/9′
10 Deadlift 225/155 lb
Workout notes: Today was have a 5 round task priority workout that comes to us from CrossFit.com. This couplet pairs two classic CrossFit movements alternating between a movement that is primarily “pressing” with a movement that is primarily “pulling”. For the deadlift we’re looking for a weight that is in the 60% range. Going unbroken isn’t required but a set of 10 shouldn’t be unreasonable with the weight you choose.
Skill
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
AMRAP in 8 Minutes
8 Left Arm Russian Kettlebell Swings 24/16 kg
8 Right Arm Russian Kettlebell Swings 24/16 kg
8 Burpee Box Jump 24/20″
Workout notes: The one arm kettlebell swing is something you may not have encountered before. For this movement you should be practicing utilizing the hips and core to generate momentum to move the kettlebell. Taking away one arm should require a little more coordination and timing to keep the bell moving. You should be working with a weight that you can perform all 8 swings unbroken when fresh. Keep the kettelbell height at or just above eye level so you are performing them “russian” style and not performing snatches. Practice rotating your arm out (thumb up) and in (thumb back) at the top and bottom of the swing respectively.