Category: Workout of the Day

WOD

4 rounds for time

400M Run
30 Wallball Shots, 20/14 lb 10/9′
20 Box jumps 24/20″
10 Strict Handstand Push-Ups

Workout notes: We have some familiar movements in a longer workout today. Your total running distance will be one mile during this four movement workout.  The movement that will be the most difficult to scale will be the strict HSPU.  In general we don’t consider kipping HSPU to be a good scaling option for strict HSPU.  A better option would be to use 1 or 2 abmats so you can perform the movement strict and start to develop some strength.  Another option would be to  perform pike push-ups with your  feet on the box or on the ground. You should find those to be very difficult!

WOD

AMRAP in 15 Minutes

100 Double Unders

then

2 Rounds of

12 Deadlift 155/105 lb
9 Hang Power Cleans 155/105 lb
6 Push Jerks 155/105 lb

Workout notes: For this workout we are combining the difficult hero workout “DT” and double unders into an AMRAP format.  You will start with 100 double unders and then move to your barbell for 2 rounds of the 12-9-6 complex in DT.  After you complete two rounds move back to your jump rope and begin another set of 100 double unders.  Continue in that fashion for the entire 15 Minutes.

Skill

Run 1 Mile

Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

2 Rounds of the following

3 Minutes of

Rowing for Calories

then

3 Minutes of

10 Overhead Squats 95/65 lb
10 Pull-Ups

then

3 Minutes rest

Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout.  In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and pull-ups.  After your row the Overhead Squat and Pull-Up portion will be scored as an AMRAP.  Your overall score will be the total calories, overhead squats and pull-ups achieved in both rounds.

Strength

Deadlift 3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

3 Rounds for time

7 Cleans 185/125 lb
21 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout pairs heavy cleans with with kettlebell swings. The total rep count is low. Power cleans will be the fastest and most efficient style of lift. Practice dropping into the squat as much as need be to catch the weight cleanly.

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 10 Minutes

10 Front Rack Walking Lunge Steps 115/75 lb
20 Push-Ups
30 Sit-Ups

Workout notes: Today we have a time priority triplet where we are working on three movements for a set amount of time.  Each of these movements provides a slightly different stimulus so you may find that can settle into a pace and hold that for the entire workout. It’s not required that you perform the lunges unbroken but using weight where that is a possibility should give you an idea of what to use as a target weight for the workout.

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings, work for about 30 seconds performing jumping pull-ups with a slow lower down.

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Sumo Deadlift High Pull 95/65 lb
Burpee

Workout notes: This rep scheme of this workout is an ascending style ladder with the repetitions increasing by 3 reps each round. The first few rounds will be a low number of reps but they add up fast and by the time you reach the larger set sizes you most likely be fairly fatigued so for that reason pace yourself during those early rounds.  The sumo deadlift high pull weight should be fairly light.  You most likely won’t do the entire workout unbroken but choose weight that you could easily perform the first couple of rounds unbroken if you decide to.

Skill

EMOM for 10 Minutes

[Odd] Double Unders
[Even] :30 Seconds of Hollow Rocks

Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are brand new to jumping rope stick to single unders for now. Rest as much as you need to perform quality reps.  On the even minutes work perform hollow rocks. Scale these first by attempting decreasing the time you spend on the movement if you can hold the position.

WOD

EMOM for 10 Minutes
[odd] Thrusters 95/65 lbs
[even] Rest

Workout notes: This workout is an interval style workout where you will be working for an entire minute and resting an equal amount.  You will score this workout by your total reps completed across all 5 minutes of work.  The thruster takes a good deal of strength as well as conditioning and for that reason you most likely will not be able to hold the same set sizes as you get fatigued so for this workout make an attempt to get as man reps as you can in each round and break the work into smaller sets as you get fatigued.

WOD

“Helen”

3 rounds for time

400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The total pull-up number might be small but they will be made very difficult with the preceding kettlebell swings.

Skill

1RM Clean & Jerk

Work up to a strong effort Clean & Jerk.  For most athletes catching the bar in a full squat and performing a split jerk will be the most efficiency way to move the most weight.  Start by performing several reps at a lighter weight and then increasing gradually to a strong effort lift.

WOD

AMRAP in 5 Minutes

2-4-6-8-10 …
Squat Cleans
Jerks

Workout notes: The recommend weight for this workout is about ~60% of your lift during the first part of the class.  That should make the load fairly manageable in a higher rep format.  Depending on your relative strength between your clean and your jerk you may be able to perform a push press or push jerk as this is essentially shoulder to overhead in this format.

Gym is closed today! We’ll be back to normal hours tomorrow!