Category: Workout of the Day

Skill

Squat Clean
1-1-1-1-1

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 10 Minutes

5-10-15-20-25…
Burpee jumping to a plate
200M Run after ever round

Workout notes: Today we have a very simple workout but in the increasing rep format will be difficult to maintain a consistent pace.  Try to maintain constant movement but do push yourself during the burpees and use the run to recover slightly.  For the plate use a 45# bumper and jump onto it while reaching full extension of the hips and knees to complete the rep.

WOD

For Time

1k Row
150 Double Unders
1 Mile Run

Workout notes: This workout is a chipper! Today we have three monostructural movements to work through. In CrossFit, a monostructural movement is something that does not involve a weightlifting or gymnastics component.  It’s what you might normally consider “cardio”.  If you have a good idea what your max effort pace is for a 1k row you’ll want to stay under that in this case you can work through the double unders and the running at the end of the workout.  If you do not have double unders then perform 300 single unders.  For this workout we’ll start in waves.

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 32/24 kg
15 Toe-To-Bar

Workout Notes:  This time priority triplet  has you moving for 20 minutes.  The workout is structured such that you are running in between bouts of kettlebell swings and toes-to-bar.  The combo can be grip intensive so make sure to practice a controlled and safe swing if you are kipping the toe-to-bar. Break up the set of 15 into manageable sets and remember that your grip will get some recovery time on the run.  If you are attempting a heavier kettlebell than what you normally swing you can swing the kettlebell “russian” style by just bringing it to eye level as your first scaling option.

Skill

Strict press
2-2-2
Push press
2-2-2

Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press your final Strict Press weight as you will be able to use the power of your legs on this movement.  For the Strict Press focus on keeping the body strong and tight. Move your head out the way to allow for a straighter bar path.  For the Push Press focus on keeping your torso upright during your dip and not letting the bar move down your shoulders or chest as you dip and drive. There should be no re-bend of the knees in the catch.

WOD

AMRAP in 10 Minutes

5 Two-Arm Burpee Dumbbell Deadlift 45/30 lbs
15 Wall Ball Shot 20/14 lb 10/9′

Workout Notes: 

For the Burpee Dumbbell Deadlift you will perform a burpee with a hand on each Dumbbell, jump or step your feet between the Dumbbells and then stand up holding the dumbbells.  Choose a weight that you can do easily when you are fresh. These tend to get hard quickly so focus on good position and maintaining a flat back when picking the Dumbbells off the ground.

Skill

Tabata L-Sit
Tabata Superman Hold

Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements.

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. The superman hold will be an easier position for most folks to get into but still provides a challenge.  Hold the position for as long as you can without breaking.

WOD

3 Rounds for Time

15 Hang Power Clean 135/95 lb
10 Front Squat 135/95 lb

Workout notes: Today’s entire workout will be performed with a barbell so there is no other movement to naturally break up your reps.  Going unbroken is not required but for both movements you should be able to complete each round in a few sets.  Be sure to plan on resting a moment before you transition into the front squats so you do not have to do any extra cleans!

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

3 Rounds for time
20 Goblet Weighted Step ups 32/24 kg 24/20″
50 Sit-ups

Workout notes: Take care not to overload the weighted step up if you find that you are losing your midline on the way up the box.  Practice holding your kettlebell or dumbbell at about clavicle height and maintain an upright torso as you ascend the box.  There is no prescribed rep scheme but do distribute the workload evenly on both legs.

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

3 Rounds for time

400M Run
200M Uneven Farmer Carry
15 Burpee Box Jumps 24/20″

Workout notes: We have 3 movements in this workout that you will be able to work on. Don’t be afraid to push yourself on the run and box jump as the farmer carry will be fairly low in intensity and you will be able to recover your breathing a little bit during that time.  The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms.  During the burpee box jump make and effort to be explosive off of the ground rather than crawling up if possible.

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort 2 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

AMRAP in 5 Minutes

5 Sumo Deadlift High Pull 95/65 lb
5 Thruster 95/65 lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but you should be able to do that when you are fresh and probably for a few rounds at least with your chosen weight. For this workout choose a weight you can move fairly easily and attempt to minimize your transition time between movements working continuously for all 5 minutes.

WOD

3 Rounds for time
20 Pull-Ups
30 Overhead Walking Lunge Steps 45/35 lb Bumper Plate
400M Run

Workout notes: Today we have task priority triplet with two overhead movements followed by a 400M Run. You can use this time to practice your kipping pull-ups or continue building strength by performing supine ring rows or strict pull-ups with a band.  For the overhead walking lunge take care to lock your arms overhead with your shoulders as externally rotated as possible.

WOD

AMRAP in 15 Minutes

5 Squat Cleans 155/105 lb
5 Lateral Burpees jumping over the barbell

Workout notes: This amrap is a longer duration time priority workout. In a long workout like this you should be looking for a sustainable pace for most of the workout.  For most people that will mean pacing the cleans in a manner that has you working on continuous repetitions at a steady pace.  Challenge yourself with the loading but keep the weight reasonable if you are attempting to go above 60% of your 1RM.  To fully “Rx” this workout a two footed jump must be performed for every burpee.  It will be tempting to pace the workout by slowing down the burpees or scaling them. If you can make your best effort to maintain fast and explosive burpees throughout the entire workout.  This workout comes to us from CrossFit.com