Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be open but closing promptly at 10:30 this Saturday for the July 4th Holiday![/creativ_alertbox]

Skill

E2MOM for 10 Minutes
2 Power Clean & Split Jerks

Work up to a moderate weight Power Clean & Jerk and perform 2 repetitions of that complex every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all both reps consecutively  with very little rest.   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.  With 5 rounds of essentially 4 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon.

WOD

AMRAP in 10 Minutes
3-6-9-12-15 …*
Kettlebell Swings 32/24kg
*Run 200M Before every round

Workout notes: Note that the workout starts with the 200M Run and continues with a 200M run prior to every set of kettlebell swings. The focus of the workout is moving fast through the early rounds which will consist of primarily running and working on consistency with the kettlebell swing. The suggestion is to try out a little bit heavier kettlebell than you normally swing if you have been moving the same weight for some time but do that only if you feel you are ready for that challenge.  If you are stuck in between sizes then consider scaling your swing by moving the kettlebell to eye level only.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

WOD

4 Rounds for Time
400M Run
20 Overhead Squat 96/65lbs
20 Burpees

Workout notes: The overhead squat is one of the most difficult movements that we do! It requires mobility in every joint as well as overhead,leg  and midline strength.  Even if you have those traits they will still be hard so don’t give up on them too easily.  Keep the load at a level that lets you achieve a full range of motion squat. If the movement isn’t happening today switch it out for front squats.

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD
3 Rounds for time
20 Deadlift 135/95lbs
10 Push Jerk 135/95lbs

Workout notes: The limiting factor for most athletes will be the the push jerk. Essentially what we’re looking for is shoulder-to-overhead so a push press or press is acceptable  as well for athletes with stronger upper body strength.  This workout is a sprint so work on efficient movement and use loading that is well below 60% of your 1RM shoulder to overhead.

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

For time

15-12-9-6-3

Hang Power Clean 135/95lbs
Box Jump 24/20″

Workout notes: Your barbell weight for this workout should be fairly light. Consider something that s below 60% of what your max is.  Each round of power cleans does not does not need to be unbroken but you should be using a weight that you could complete the round in a small number of sets.

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

6 Rounds for time

12 Wall Ball Shots 20/14lbs 10/9′
12 Kettlebell Swings 24/16kg

Workout notes: Keep your implements close because this workout is a sprint! The total rep count for each round should feel lower than normal if you have been training here for some time.  It is totally reasonable for someone to attempt this workout by completing all of the rounds unbroken but that is by no means a requirement.  Either way you should be working with weights you can move reasonably fast. Keep in mind that if you do scale the workout and complete all 6 rounds unbroken then you may have gone a little bit too light for this particular test but that is okay. Journal your workout as a success and attempt to increase your loading next time.  If you have been working with heavier kettlebells you can use this opportunity to retest a lighter weight and see if you have adapted favorably to that movement.

Skill

EMOM for 10 Minutes
[odd] Knees-To-Elbows
[even] :30 Second Handstand Hold

Use this time to work on improving your Knees-To-Elbows by learning or refining your kip.   If you are new to the movement first work on bringing your knees to up above parallel.  Work on timing your swing so your body is behind the bar when you bring the knees.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders.  Perform one sub-maximal set each round.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

AMRAP in 8 Minutes
50 Double Unders
20 Kettlebell Hang Snatch 24/16kg

Workout notes:  Both of the movements featured here have a baseline level of skill that needs to be mastered. TThe 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.  The kettlebell snatch is a difficult movement that will take some practice so give it some time before you ditch the odd object and go with a dumbbell.

Strength

Back Squat
2-2-2-2-2

Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Ideally you are not working up to failure but judging by the amount of strain it takes to complete the reps to give you an idea when you have reached your daily max. For experienced lifters this could be around 90% of your 1RM and a bit lower for newer lifters.  Be sure to review how to ditch a back squat and use spotters when needed.

WOD

In front of a clock set for 12 minutes

1 minute of Deficit Push-Ups 45/25lb plates
1 minute of Jumping Alternating Lunges
2 minutes of Deficit Push-Ups 45/25lb plates
2 minutes of Jumping Alternating Lunges
3 minutes of Deficit Push-Ups 45/25lb plates
3 minutes of Jumping Alternating Lunges

Workout notes: For this workout setup plates to perform deficit push-ups with ONLY if you can perform push-ups on the floor with a perfect plank. If you can’t do that you will not benefit by adding the deficit. You can always scale down to perfect push-ups or drop to your knees and maintain perfect form.  You have no work requirement in an AMRAP like this so make this a strength and still workout for your push-ups! The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance an skill so if you having trouble just slow down and work on the mechanics!

WOD

For time

1K Row
30 Clean and Jerks 135/95lbs

Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out fast and be forced to slow down due to hitting your lactate threshold. The weight you choose for the “Grace” portion of the workout should be something you can perform efficient reps with good technique.   Each rep should be under control and well below max effort! This workout is a repeat!

WOD

3 Rounds for Time
800M Run
50 Sit-Ups
25 Two-Arm Dumbbell Burpee Deadlift 45/30lbs

Workout notes: This workout falls into the longer duration category so if the volume and total reps are new to you don’t forget that you can scale the volume as well as the movements! Try completing one or two rounds rather than all three.  Take special care with the burpee dumbbell deadlifts!  They are very hard so take breaks when if need to so you can make quick and explosive push-ups.