Category: Workout of the Day

WOD

AMRAP in 20 Minutes
3 Heavy Squat Cleans
Shuttle Sprint (5-10-15M)
Rest 60 Seconds

Workout Notes: For this workout the recommendation is to go with a heavier squat clean weight than what you would normally do in lighter weight metcon.  Work up to a weight that is challenging but one that you can complete each rep with precise technique.  For every rep your knees should be tracking over your feet and your elbows should be pointing straight out through the entire range of motion in the squat.  If you are new to the movement practice catching each rep as far into your squat as you can and ride the barbell down to the bottom of the squat.  After your third clean complete 5,10 and 15 meter shuttle sprints for a total of 60 meters and then rest 60 seconds before starting your next round.

Skill

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh. Repeat workout!

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

“SQT”
3 Rounds for time
10 Power Snatch  95/65lb
200M Run

Workout notes: This workout was recently featured in the CrossFit Games Master’s division and was a main site workout from 2010. The original version prescribes the movement as Ground To Overhead so a Clean & Jerk would be acceptable if you are familiar with that movement and still want to “Rx” the workout.  Both the Games version and main site version prescribe 50 yard shuttle runs but for our purposes we’ll run to the wall and back. Yesterday’s workout was a long duration 20 minute interval workout where you essentially attempted to maintain the same work capacity over each interval for a long time.  This workout should feel very different in that it is a short sprint style workout.  Keep in mind that even though the workout is short you should stay in control and perform mechanically sounds reps to the full range of motion.

Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD
10 Rounds of:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of  Two-Arm Dumbbell Thrusters 45/30 lb
Rest 30 Seconds

Workout notes: There is a total of 10 minutes of work prescribed over 20 minutes.  Usually the best approach for this type of workout is to treat it like a tabata style workout attempting to maintain the same workload across each interval.  Your score will be your total number of reps.  For the Thrusters choose a weight with which you think your could work for at least half of the interval if not more.  For a Thruster that would equal 5+ reps.  This workout comes to us from CrossFit.com!

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

3 Rounds for time
400M Run
30 Sit-Ups
15 Hang Power Clean 135/95lbs

Workout Notes: For today’s workout you should have a good idea how the lift feels with the weight you were using during the skill work. Your WOD weight should be light in comparison to what you were capable of during the skill work. The rounds of cleans do not need to be unbroken but you should be able to complete them in at least a few sets.

Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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
15 Push Ups
200M Run

Workout notes: Review the standards for quality push-up as you determine a method for scaling the workout.  In a proper push-up your elbows track backwards and your knees will not touch the ground.  Make contact with the ground above your sternum and keep your body rigid.  You do not need to have unbroken sets and most athletes sustainable numbers will drop as their arms get fatigued. Be sure push the run as there is no need to worry about keeping your legs fresh for another leg movement.

WOD

“Grace”

For time

30 Clean & Jerk 135/95 lb

or

“Isabel”

For time

30 Snatch 135/95 lb

Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since you last performed the benchmark if you have been working on that particular movement.  For many people performing the Snatch is difficult and requires a stronger power output at that weight that a clean & jerk would so for today go with whichever workout you can get safely perform with consistent mechanics through the entire workout.

WOD

For time
50M Two Arm Uneven Suitcase Walking lunge Steps  *
Broad Jump 100M  (50M Down and Back)
50M Two Arm Uneven Suitcase Walking lunge Steps
1 Mile Run
50M Two Arm Uneven Suitcase Walking lunge Steps
Broad Jump 100M (50M Down and Back)
50M Two Arm Uneven Suitcase Walking lunge Steps

*Men 24 kg Kettlebell + 45 lb Dumbbell, Women 16 kg Kettlebell + 30lb Dumbbell

Workout notes: This workout is a chipper style workout.  The entire workout can be down outside starting with the lunge steps at the garage door.  Proceed down halfway to the wall and then set your objects aside completing the distance to the wall and back by performing two footed jumps from a standing position.  Make your best effort to jump and land on two feet! After you return to your objects lunge to the door and then complete a mile run before working your way through the entire sequence a second time.

Skill

Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility is not allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

AMRAP in 5 Minutes
6 One Arm Kettlebell Hang Clean 24/16kg *
3 One Arm Kettlebell Push Press 24/16kg *

* Alternate arms each round

Workout notes: Working with the kettlebell takes some coordination and timing especially during the clean portion. With kettlebells we are generally working with consecutive reps from the hang so utilizing the core to drive the kettlebell up to the shoulder is essential.  Work on rotating the kettlebell around your wrist and catching the kettlebell with your shoulder internally rotated.  That means tucking your arm in to protect your shoulder. As you finish each clean as well as  the push press practice “unwinding” the movement to return the kettlebell to the hang or ground.

Strength

Deadlift
1-1-1-1-1

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency of your mechanics.

WOD

EMOM for 8 Minutes
[odd] Pull-Ups
[even] Deadlifts 185/135lbs

Workout notes: You will spend and equal amount of time with each movement and you won’t get a prescribed rest period between movements so treat this workout like a Tabata style workout where you will try to maintain the same amount of work during each period. The deadlift is prescribed on the lighter side so work with a weight that is lower than 60% of your 1RM.