Category: Workout of the Day

Strength

2 Minutes of Strict Pull-ups
1 Minute rest
2 Minutes of Push-ups

The skill/strength work today is a mix of strict pull-ups and push-ups. For each 2 minute section perform as many reps as you can using the mosts difficult strict form that you can. Both movements should be scaled independently to a form that gives you most appropriate progression towards achieving the full movement.

WOD
AMRAP in 20 Minutes
400M Run with Medicine Ball
30 Wall ball Shots 20/14lbs 10/9′

Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot technique and form.  Hold the medicine ball high and make sure you keep your chest up as you pass through the bottom of your squat.

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD
3 Rounds for time
15 Burpees
20 Kettlebell Hang Snatch 24/16kg

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.  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.

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds. 

WOD

5 Rounds of 2 minutes at each station

2 Minutes of

5 Ring Dips
10 Kettlebell Swings 32/24kg

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minutes of work at each station. We start with 2 minutes of ring dips and kettlebell swings. Perform push-ups or use a band if you are unable to perform ring dips.   Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.

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 8 Minutes
3-6-9-12-15 …
Air Squat
Power Clean 95/65lbs

Workout notes: This workout is meant to be both light and fast for both movements.  Be sure to put a lot of effort into the air squat and pay attention to the your squat depth and mechanics of your knees  and feet as you perform each rep.  Your knees should track over your feet as you move.  For a lot of people this means actively pushing the knees out as you pass below parallel.

WOD

5 Rounds for Time
400M Run
10 Two Arm Burpee Dumbbell Deadlift 45/30lbs
10 Two Arm Dumbbell Push press 45/30lbs
10 Two Arm Dumbbell Front Squats 45/30lbs

Workout notes: The workout will require two dumbbells that you will be tied to for three consecutive movements.  The limiting factor for most people will be  most likely be the push press but the squats will also be difficult.  Make sure that you choose a weight that you can do actual push press with and not push jerks so you are for sure working on a movement that will help develop unilateral strength. Don’t forget to be strategic about when you break up reps so that you don’t perform extra dumbbell cleans to get them into position!

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

“Jackie”

For time

1000M Row
50 Thrusters 45/45lbs
30 Pull-Ups

Workout notes: This workout requires just a rower, empty barbell and pull-up bar.  We’ll start the workout in waves with everyone staggered on the rowers. Most athletes will want to pace the row by pulling hard but not totally at maximal effort so you can stay just under your lactic threshold.  You’ll want to make the row very aerobic so you can work quickly through the thrusters and pull-ups.

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch

For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. If you participated in the skill work yesterday you were working on power snatching 3 reps from the floor at a light weight.  For this iteration you’ll most likely be keeping load moderate as you did yesterday but starting each rep from the hang and trying to achieve a full depth squat at the bottom of every rep.  The overhead squat is a difficult movement that requires a lot of mobility and skill. If the OHS is happening today ride the bar down as low as you can.

WOD

AMRAP in 8 Minutes
15 Toe-to-bar
15 Box Jumps 24/20″

Workout notes: The toe-to-bar requires midline strength as well as shoulder strength and stamina.  You can scale the movement to some kind of sit-up or knee-tucks to work on midline strength. If your grip is giving out switch to sit-ups so you can avoid tearing.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform 3 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. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  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

3 Rounds for Time
400M Run
20 Alternating Kettlebell Clean & Jerk 32/24kg

Workout notes: The unilateral nature of the one arm clean and jerk makes the movement very difficult.  A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  Using an abmat is optional but do attempt to protect your skin from the flooring by making sure you don’t slide around too much on the floor.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders make an honest effort to complete the workout with them but bail out go with single unders if you find yourself stuck for a few minutes and unable to get any.

Strength

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

For time

10-1
Push-Up
1-10
Front Squat 135/95lb

Workout notes:  For this workout the rep scheme will be a little tricky.  When you have reached the halfway point you will have completed most of the push-ups and have a lot of squats remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.