Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be opening at 9:30AM today for the Labor Day holiday. The 5:45AM and 7:00AM classes are cancelled. Normal classes will run throughout the rest of the day. [/creativ_alertbox]

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

AMRAP in 15 Minutes
12 Push Up
8 Deadlift 135/95
4 Front Squat 135/95

Workout notes: Note that the front squat will most likely be your weight determining factor for this workout! With a low rep round like this you should be able to easily complete the squats unbroken when fresh.  Obviously the squats will get harder after the deadlifts so it will feel differently during the workout but if you are struggling with the weight during the warm up you may be going too heavy.  Either way focus on perfect reps during the squat with your knees out, torso up and elbows pointing out.

WOD

5 rounds for time
400M Run
10 Hang Power Cleans 155/105 lb

Workout notes: Today’s workout is a variation on yesterday’s theme which featured a high skill movement paired with five 400 meter runs.  Today we will work on a lower skill movement(slightly) but increase the load on the barbell.  The same idea would apply to the hang power clean as it would the snatches from yesterday so choose a weight you are confident you can complete multiple reps consecutively. You’ll want to complete the round in at least a few sets rather that slugging out single reps for every round.

WOD

5 Rounds for time:

400M Run

10 Hang Squat Snatch 95/65

Workout Notes: This workout has a large running component so push the pace on the run but keep it sustainable for all 5 rounds. The hang snatch is a highly technical movement so focus on mechanics even when prescribed in a metcon. Remember each rep starts with the bar at the thighs, with a slight bend in the knees. If you are newer to the movement or have mobility issues with snatch movements, perform a hang power snatch and ride it down into the bottom of the squat.

Strength

Back Squat 5-5-5-5-5

Spend some time working up to a strong effort 5 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 10 Minutes

15 Burpees

5 Thrusters 135/95

Workout Notes:  This workout is in the shorter time domain so keep a good pace on the burpees.  The thruster is a movement with a large range of motion and the perscribed weight is on the heavier side, so focus on using your hips and legs to help generate power to get the bar overhead.  Challenge yourself by going a little heavier than what you would normally use in a workout like “Fran” but go with a weight you can do a set of 5 fresh.

Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Toes-To-Bar
[Even] 30 Second Active Squat Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are new to the movement or unable to use the kip efficiently, scale to Knees-to-Elbows. Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your arms.  The active squat hold is very simple, at the bottom of your squat focus on keeping your torso upright and forcing your knees out. Most athletes will need to break up the movements at some point, so stop and rest if you need to in order to keep your mechanics good.

WOD

EMOM for 8 Minutes

[odd] Power Cleans 135/95 lb
[even] Ring Dips

Workout Notes: This workout is an EMOM that will be scored as you would a “Fight Gone Bad” style workout.  Ring dips have a high strength bias so focus on keeping the rings close to your body and using an efficient kip. Perform push-ups or use a band if you are unable to perform ring dips. Power cleans are a movement that we see on a weekly basis so use a weight you would normally use in a metcon if you are unable to go prescribed.

Skill

E2MOM for 12 Minutes

5 Deadlift

Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup as you address the bar. Newer lifters should start light and focus on the mechanics of the lift.

WOD

50-40-30-20-10 Kettlebell Hang Snatch 24/16kg
25-20-15-10-5 Box Jump 24/20″

Workout notes:
The kettlebell snatch should be performed from the hang and reps may be performed consecutively in any manner that you like but distribute the work evenly on both arms by the end of the workout. Remember this movement is not a straight arm swing, but rather pull the kettlebell closer to your body with a bent arm and then punch your hand through to full extension.  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace.

Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Chest To Bar 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 achieve the chest-to-bar pull-up 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 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.

Metcon

3 Rounds for time

30 Wall Ball Shots 20/14 lb 10/9′
15 Sumo Deadlift High Pull 115/75 lbs

Workout notes: Today’s task oriented metcon features the sumo-deadlift high pull.  The purpose of the SDLP is to practice maximizing your hip drive propelling the bar upward. Choosing a weight may impose a challenge as you don’t want to go so light that you can just perform a strict upright row with all 15 reps but you do not want to go so heavy that you are performing single repetitions.

Strength

EMOM for 10 Minutes
3 Push Jerks

For the skill work today you are working on barbell cycling overhead.  Working from the floor clean the bar and then setup for 3 successive push jerks. New lifters should start light and focus on footwork by landing in a partial squat as you catch the bar overhead and then recover.

WOD
AMRAP in 12 Minutes
75 Double Unders
200M Run

Workout notes: Complete as many rounds as possible in 12 minutes of 75 double unders and a 200M Run.  If you are new to the double under make an honest attempt at as many double unders as you can..  You may not end up with a high score but you will get a good metabolic workout either way. If you are several minutes in to the workout and not able to achieve any reps then switch to single unders but make a double under attempt at the beginning of every round.

WOD

“Hotshots 19”
Six rounds for time*

30 Air Squats
19 Power Clean 135/95 lb
7 Strict Pull-ups
400 M Run

*40 Minute Time Cap

Workout notes: This workout is a memorial workout honoring 19 members of the Granite Mountain Hotshot team who lost their lives fighting a fire in Yarnell Arizona on June 30, 2013.  The workout is very difficult and it should be.  Make sure you plan for a long workout and move at a controlled and sustainable pace in the early rounds. If you would like to make a donation to the families of the Hotshots 19 please visit. https://hotshots19.crossfit.com/.

WOD

2014 Team Series Event 4

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured last year during the Team Series competition hosted by CrossFit.  The workout was performed individually by each member for a combined score.  Today we’ll start in waves on the rower completing the chipper as fast as possible.  The workout is very much in the sprint category so go hard during each movement.