Category: Workout of the Day

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.

WOD

AMRAP in 10 Minutes
15 Thrusters 95/65lbs
45 Double Unders

Workout notes: Sets of 15 Thrusters might not be sustainable for every athlete so consider a rep scheme that will keep you moving through each round as you get fatigued. Drop sets are a good strategy.  Either way remember to practice good mechanics on the thruster. Keep your chest and elbow up and keep your heels on the floor and remember to create vertical hip drive for every rep.  If you don’t have double unders give a solid effort for a round or two before you commit to single unders.

Skill

5 x 1 Minute Weighted plank holds

Perform 5 rounds of weighted plank holds with a partner helping you load a plate onto your back while you are in a locked out plank hold.  Use the weight to slightly increase the level of difficulty but be sure not to overload the weight such that you start losing your midline stability.  If you are adding weight, add a small amount each time.

WOD

For time
10-1
Deadlift 225/155
1-10
Burpee

Workout notes: The rep scheme of this workout starts with higher repetition deadlifts that descend in number each round and burpees that increase in number during each round.  The rep scheme front loads the workout with deadlifts so consider breaking up those sets early on. Even though the numbers for each round are fairly low you are doing a lot of reps in only a short amount of time so pace yourself and avoid changing your mechanics to go faster.

WOD 

For time

400M Run
15 Front Squat 185/125lbs
400M Run
12 Front Squat 185/125lbs
400M Run
9 Front Squat 185/125lbs
400M Run
6 Front Squat 185/125lbs
400M Run
3 Front Squat 185/125lbs

Workout notes: Note that the “Rx” weight is on the heavier end so if you are thinking about adding some more weight to what you might normally use in a metcon then be sure to use a load that is still in the 60% range. The rounds of squats do not have to be unbroken of course but you will want to be able to complete those earlier rounds in at least a few sets.

WOD

AMRAP in 20 Minutes
15 Box Jump 24/20″
12 Toe-To-Bar
9 Two-Arm Dumbbell Push Press 45/30lb

Workout notes: 

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. Knees to elbows or chest are a great sub for toes to bar and will give you a chance to work on the kipping technique to connect each rep. Choose a DB weight that you are able to do unbroken in the first couple rounds.  This is a longer workout so focus on pacing and consistency!

Strength

Back Squat
3-3-3-3-3

Spend some time working up to a strong effort 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

In front of a clock set for 12 Minutes

1 Minute of Wall Ball Shots 20/14 10/9′
1 Minute of Power Cleans 135/95
2 Minute of Wall Ball Shots20/14 10/9′
2 Minute of Power Cleans 135/95
3 Minute of Wall Ball Shots 20/14 10/9′
3 Minute of Power Cleans 135/95

Workout notes: This workout will be scored “Fight Gone Bad” style scoring your total number of repetitions completed in the entire 12 minutes of work.  It is possible to game the workout by working on one movement and trying to achieve a higher score but that is not the intent of this format.  Attempt to maintain a steady work rate through the entire workout.

SKill

EMOM for 10 Minutes
1 Power Clean + 1 Split Jerk

Today’s skill work is a clean and split jerk.  For most athletes the focus will be on the split jerk itself but don’t forget about the power clean. Make sure you are still dropping into a partial squat with your feet setup just outside of your hips. You should be able to drop into a squat if you wanted to.  For the jerk focus on a short and controlled dip followed by a powerful driving motion.  If you are new to the lift keep the load like and work on technique.  Experienced athletes can think about a weight in the 70+% range.

WOD

4 Rounds with 1 minute on each station

Chest To Bar Pull-Ups
Push-Ups
Rowing for Calories
Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total repetitions through the entire workout.  The total workout time will take 15 minutes so be sure to conserve energy early and try not to go to failure in any movement. Remember that Kipping Chest-To-Bar pull-ups require a great deal of strength and skill so scale them to pull-ups or ring rows if needed.

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
AMRAP in 12 Minutes
50 Double Under
10 Deadlift 115/75lbs
5 Power Snatch 115/75lbs

Workout notes: This triplet includes a complex we saw in the 2015 open.  The limiting factor for everyone should be the snatch weight.  The prescribed weight is on the lighter side so you should be working with a weight that is below 60% of your 1RM.

Skill
EMOM for 10 Minutes
Squat Clean + Hang Squat Clean

Today’s skill work is a barbell complex. You’ll start working from the floor and perform a full clean.  Without dropping the bar reset your hook grip bring the bar down to the hang position and complete another rep.  If you are new to the movement focus on hitting each position during both parts of the complex.  Plan  on working at about  70% effort for each round and increase only if your movement and mechanics are sound.

WOD

3 Rounds for time
400M Run
20 Burpee Box Jump 24/20″

Workout notes: The strategy for a workout like this will be to avoid going out too hard on either movement in the first round so you can maintain a steady pace.  For training purposes you don’t necessarily want to “pace” your burpees or alter your movement to end up with a faster time. Keep the movement explosive without breaking technique or worming and rest if you need to.

Don’t forget to swipe! Starting tomorrow we’ll be handing out swipe cards to all members and asking that you record your attendance in classes!  We’re growing and preparing for a move and this necessary step will help us to better organize classes and give you the best possible gym.  Thank you so much CFD!

Strength

E2MOM for 12 Minutes
3 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 75% range and then perform 6 triples at that same weight. The lift will increase in difficulty as you accumulate more reps so focus on posture and speed off the floor as you get fatigued.  New lifters should start light and practice maintaining a flat lower back as they pull off of the floor. If you are new to this movement start with a light effort weight and increase when you have established the mechanics of the lift.

WOD

AMRAP in 6 Minutes
15 Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg

Workout notes: This workout is short and largely a sprint but don’t forget about appropriate form and mechanics.  The goblet squat is a teaching tool for developing and upright torso through the entire range of motion but it’s also really hard so don’t let your midline cave when the movement becomes difficult.

WOD
AMRAP in 20 Minutes
400M Run
1 Minute Rest
1 Minute of Double Unders
1 Minute Rest

Workout notes: For today’s workout you will end up with two scores.  The first will be your total number of 400M Trips and the second your total number of double unders completed.  Make a strong effort during each work period and then take one minute rest to recover somewhat.  With built in rest you can go fairly hard at each movement but stay under your max capacity so you can try to repeat or improve your splits.