Category: Workout of the Day

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 One Arm Dumbbell Strict Press 45/30lbs
15 Goblet Squats 45/30lbs

Workout notes:   Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a band.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.   Use the same dumbbell for the strict press and goblet squat. Move through the workout at at a steady pace with consistent rest between movements. This workout is a repeat!

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 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 2 and as you increase in weight.

WOD

In front of a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Sumo deadlift high-pulls 75/55lb
2 Minutes of Sit-ups
2 Minutes of Sumo deadlift high-pulls 75/55lb
3 Minute of Sit-ups
3 Minutes of Sumo deadlift high-pulls 75/55lb

Workout notes: We have two movements that look simple on paper but will be difficult when paired together.  The SDLHP will take a little getting used to if you are unfamiliar with it.  Start with a wide stance and finish with the barbell at the clavicles. The suggested load is light so stronger athletes might be able to get away with performing the movement with just the arms but try to avoid that! Work on efficiently recruiting the hips and midline to drive the barbell upwards.

Skill

3×5 Wall Walk with 5 second hold at the top of your handstand.

The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t concern yourself with your total time for each rep or set but try your best to perform quality work finishing with a good hollow position before coming down from the wall!

WOD

As many reps as possible of Double Unders and Wall Ball Shots.

Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′
1 Minute Rest
Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′

Workout notes: The Tabata interval is 8 rounds of 20 seconds on 10 seconds off and is normally scored by the lowest number of reps you complete in any round.  For this version score the workout as an AMRAP of both double unders and wall ball shots.  Start with a challenging number and do your best to hold that number through each interval but add up your total reps in the end to arrive at a score for both double unders and wall ball shots.

Skill

EMOM for 10 Minutes
[odd] Toes-To-Bar
[even] Rest

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  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 but consider that you are resting for a full minute so you can push it a bit or work on improving your work capacity by performing more than one set.

WOD

3 Rounds for Max Reps

90 Seconds of Clean & Jerks 135/95lbs
90 Seconds of Rest

Workout Notes: Interval workout number two for the day! For most people you will be breathing much harder than during the skill work with the emphasis being continuous effort during each work period.  The total workout will last about 7.5 minutes including the rest periods but you will only be working for a total of 4.5 minutes in 90 second bouts.  The goal for this workout is to practice a repeatable and constant pace so work for the entire 90 seconds in set sizes that you think you can maintain.

Skill

EMOM for 10 Minutes
1 Squat Clean with pause at the Knee + 1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform two total repetitions every minute. Both reps will be pulled from the floor but for the first rep you will pause momentarily with the bar at knee level.  We do this to reinforce proper body mechanics and hip position as the bar leaves the ground. Practice pushing your knees back and sweeping the bar in while keeping the hips down and chest up.  The second rep of each minute will be a full clean from the floor utilizing the technique you practiced on the first rep. Your reps don’t need to be touch-n-go but they should be in quick succession.

WOD

5 Rounds with 1 Minute at each station

Two arm Dumbbell Front Squats 45/30lb
Row for Calories
Rest

Workout Notes: This workout will be scored “Fight Gone Bad” style by counting up your total repetitions at each station.  Try to work continuously through each minute at whatever rate is appropriate for you.  It will be touch to do continuous squats for a minute so pace each rep or break the minute up into smaller sets.

Strength

2-2-2-2-2

Weighted Pull-Ups

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

For time

21-18-15-12-9-6-3

Hang Power Clean 95/65lbs
Push-Ups

Workout notes: The hang power clean is prescribed at a fairly low weight which will mean most athletes can perform fairly large sets throughout the entire workout. Even though the weight is light you should still maintain appropriate mechanics through each rep so don’t get sloppy and compromise your range of motion! The total rep count is high and the movement is combined with push-ups so going unbroken for the entire workout might be difficult.

WOD

For time

75 Kettlebell Swings 24/16kg
1 Mile Run
75 Kettlebell Swings 24/16kg

Workout notes: This workout consists of two movements that will test your posterior and grip quite a bit.  Even if you can do the first round of kettlebell swings unbroken it may not be a good idea if that taxes your hamstrings too much. If you feel yourself going to failure during the swings set the kettlebell down and continue in sustainable sets or drop sets!  This workout comes to us from crossfit.com!

WOD

10 Rounds for time and load
3 Squat Cleans + 1 Jerk
200M Run

Workout notes: Please note there is no weight prescribed on the barbell movement.  Choose a weight that’s fairly heavy compared to what you would normally use in a lightweight metcon.    A set of 3 should be doable but hard.  Most folks should not worry about going touch and go at a heavy weight like this but make it through the entire complex with perfect form.   Something in the 70%+ range would be appropriate.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

6 Rounds for Time
25 Sit-Ups
10 Weighted Goblet Step Ups 32/24kg 24/20″

Workout notes: Weighted step ups for todays workout are performed by stepping up onto a box while holding the object goblet style.  A kettlebell or dumbbell can be used.  You should try to maintain an upright torso and step up without a drastic forward lean. If you notice that happening you are either stepping to too high of a box or using too much weight.  Keeping the torso upright with primarily focus the movement on the legs. Alternate each leg such that  The sit-up can be performed with an abmat or on the floor.  Make an honest effort  by keeping your feet flat on the floor and your knees bent.  It can be easy to short change the movement by straightening the legs and just rocking forward. Transferring some additional momentum is unavoidable but work to keep the movement as strict as possible.

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

WOD
AMRAP in 20 Minutes
400 Run
15 Box Jumps 24/20″
20 One Arm Kettlebell Hang Snatch 24/16kg

Workout notes: This is a longer duration workout so sprinting out of the gate is not advised!  You should still make a strong effort to keep your run pace at a high level.  The hang snatch can be broken up any way that you like but do distribute the work evenly on both arms!