Category: Workout of the Day

Skill

EMOM for 10 Minutes

[Odd] 30 Seconds of Kipping Toes-To-Bar
[Even] 30 Second Active Squat Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are new to the movement or unable to use the kip efficiently, scale to Knees-to-Elbows. Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your arms.  The active squat hold is very simple, at the bottom of your squat focus on keeping your torso upright and forcing your knees out. Most athletes will need to break up the movements at some point, so stop and rest if you need to in order to keep your mechanics good.

WOD

EMOM for 8 Minutes

[odd] Power Cleans 135/95 lb
[even] Ring Dips

Workout Notes: This workout is an EMOM that will be scored as you would a “Fight Gone Bad” style workout.  Ring dips have a high strength bias so focus on keeping the rings close to your body and using an efficient kip. Perform push-ups or use a band if you are unable to perform ring dips. Power cleans are a movement that we see on a weekly basis so use a weight you would normally use in a metcon if you are unable to go prescribed.

Skill

E2MOM for 12 Minutes

5 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 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup as you address the bar. Newer lifters should start light and focus on the mechanics of the lift.

WOD

50-40-30-20-10 Kettlebell Hang Snatch 24/16kg
25-20-15-10-5 Box Jump 24/20″

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. Remember this movement is not a straight arm swing, but rather pull the kettlebell closer to your body with a bent arm and then punch your hand through to full extension.  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.

Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups
[Even] 15 Second Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

Metcon

3 Rounds for time

30 Wall Ball Shots 20/14 lb 10/9′
15 Sumo Deadlift High Pull 115/75 lbs

Workout notes: Today’s task oriented metcon features the sumo-deadlift high pull.  The purpose of the SDLP is to practice maximizing your hip drive propelling the bar upward. Choosing a weight may impose a challenge as you don’t want to go so light that you can just perform a strict upright row with all 15 reps but you do not want to go so heavy that you are performing single repetitions.

Strength

EMOM for 10 Minutes
3 Push Jerks

For the skill work today you are working on barbell cycling overhead.  Working from the floor clean the bar and then setup for 3 successive push jerks. New lifters should start light and focus on footwork by landing in a partial squat as you catch the bar overhead and then recover.

WOD
AMRAP in 12 Minutes
75 Double Unders
200M Run

Workout notes: Complete as many rounds as possible in 12 minutes of 75 double unders and a 200M Run.  If you are new to the double under make an honest attempt at as many double unders as you can..  You may not end up with a high score but you will get a good metabolic workout either way. If you are several minutes in to the workout and not able to achieve any reps then switch to single unders but make a double under attempt at the beginning of every round.

WOD

“Hotshots 19”
Six rounds for time*

30 Air Squats
19 Power Clean 135/95 lb
7 Strict Pull-ups
400 M Run

*40 Minute Time Cap

Workout notes: This workout is a memorial workout honoring 19 members of the Granite Mountain Hotshot team who lost their lives fighting a fire in Yarnell Arizona on June 30, 2013.  The workout is very difficult and it should be.  Make sure you plan for a long workout and move at a controlled and sustainable pace in the early rounds. If you would like to make a donation to the families of the Hotshots 19 please visit. https://hotshots19.crossfit.com/.

WOD

2014 Team Series Event 4

For time

30 Calorie Row
30 Bar Facing Burpees
30 Hang Cleans 135/95

Workout notes:  This workout was featured last year during the Team Series competition hosted by CrossFit.  The workout was performed individually by each member for a combined score.  Today we’ll start in waves on the rower completing the chipper as fast as possible.  The workout is very much in the sprint category so go hard during each movement.

Strength

Sumo Deadlift
1-1-1-1-1

Work up to a heavy single in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a wide stance with your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

AMRAP in 15 Minutes
25 Wall Ball Shots 20/14lbs 10/9′
12 Kettlebell Swings 32/24kg
90 Seconds Rest*

*continue without the rest period if you find yourself completing a round with less than 3 minutes left.

Workout notes: This workout is a variation on one we saw in July. The set size of both movements has increased.  If you found yourself performing each round unbroken with only transition time during each interval attempt these new numbers or move up in loading. Use a medicine ball and kettlebell with which you can move quickly through both movements keeping the intensity high during that period and recovering during the rest period.   Give yourself  90 seconds rest between rounds and try to attack each movement with high intensity. You do not have to go unbroken of course but choose a rep scheme that keeps you moving!

Skill

EMOM for 10 Minutes
[odd] 30 Seconds of Supine Ring Rows
[even] 30 seconds of Hollow Rocks

Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and not breaking at the hips as you get fatigued.  If you are not laying fully flat on the ground and going unbroken for 30 seconds then you have probably scaled your depth a little too much. Go lower in your next round.  If you are capable of laying flat then do so. If you are good at pull-ups you should participating in this workout!  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.  Be sure that your lower back stays in contact with the ground as you rock and does not start to arch.  Use the method that best lets you hold the position for the full 30 seconds.

WOD

4 Rounds with 1 minute on each station
Row for Calories
Alternating Pistols
Push-Ups
Rest

Workout notes: 

This workout is scored like “Fight Gone Bad”.  You will keep a running total of all your reps throughout all 4 rounds for one large number at the end.  Push the pace on the row and try not to use it as a rest station. Set a goal for each round for calories and see if you can maintain the same number every round.  Pistol squats are a high skill movement and can be scaled in a number of ways.  Try a high box step up with slow lower down, grab a pole or band to help keep your balance or try using a small plate under your heel to allow you to achieve full depth.  If you are scaling this movement make sure you choose an option that allows you to maintain good form and reach as full depth a squat as is possible on each leg.  Break up the push-ups early as this movement tends to break down quickly.

Strength
Back Squat
1-1-1-1-1

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

AMRAP in 8 Minutes
15 Front Rack Walking Lunge Steps 95/65
30 Double Unders

Workout notes: The rep count for the lunge steps is high so the weight you choose should be in the light effort range when you are fresh. Concentrate on keeping your upper body at the same angle through the entire range of motion and remember to keep your back straight. With the lunge you are carrying an object so even though it might feel like a lower body movement don’t forget about bracing your midline for the entire workout. The lunges do not have to be unbroken of course but do try to distribute the work load evenly on each leg by alternating each rep and starting with a different leg each round.

Skill
EMOM for 10 Minutes
Straight set of Handstand Push-Ups

In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.

WOD

AMRAP in 20 Minutes
10 Burpee
15 Jumping Squats
20 Sit-Ups

Workout Notes: Considering that this a workout in a longer time domain, resist going out too and aim to maintain a consistent pace.  These are basic movements, so with a good pace you should be able to keep moving throughout the 20 mins.  A jumping Squat is identical in mechanics to that of an air squat. Keep your torso up right and make sure your knees are tracking over your feet through the range of motion, and then explode up making your feet leave the ground.