Category: Workout of the Day

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.

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

5 Rounds with 1 Minute on each station

Ring Dips
Row for Calories
Double Unders
Rest

Workout notes: This workout is an AMRAP that will be scored as you would a “Fight Gone Bad” style workout. Accumulating total reps across all 3 stations for 5 rounds.  The movements start with the Ring Dips which are primarily strength biased and transition to Double Unders which have a large skill bias where you can have advantage to get a higher score. That is not the purpose of this workout! The idea is to go hard at each station scoring as many reps as you can in all 3 segments.

Strength

Squat Clean

1-1-1-1-1

Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

For time
15-12-9-6-3
Squat Clean 135/95lbs
Burpee

Workout notes: This 5 round couplet should constitute a sprint type of workout for most athletes. You should have an idea what is an appropriate weight for you after the skill work today. Something in the 60% range of a strong effort lift would be appropriate. Keep moving fast but don’t sacrifice form or range or motion. Keep your knees out and over your feet as you stand up out of your squat.

Skill

EMOM for 10 Minutes
Power Clean + 3 Split Jerks

For our skill work today you’ll be working on completing 3 consecutive split jerks EMOM for 10 minutes.  Consider this as skill practice and work with a weight that is around 60% of your 1RM effort in that lift.  We will be working from the floor so you will need to be able to pull the bar off of the ground for every rep.  Take the time to practice dropping under the bar quickly and stepping back with the front foot first and then bringing the trailing foot all the way in.

WOD

AMRAP in 12 Minutes
20 Wall Ball Shot 20/14lbs
10 Kettlebell Swings 32/24kg
60 Seconds rest *

*continue without the rest period if you find yourself completing a round with less than 2 minutes left.

Workout notes:  These are two familiar movements for this interval style workout.  You are encouraged to complete the workout with 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 minute.   Give yourself  1 minute 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!

WOD

AMRAP in 4 Minutes
5 Overhead Squat Light
3 Overhead Squat Moderate
1 Overhead Squat Medium

Rest 2 Minutes

AMRAP in 4 Minutes
Row for Calories

Rest 2 Minutes

For time

Run 800M

Workout Notes: The format of this workout is a familiar one if you participated in our July 12 workout. We start with a difficult skill that requires a great deal of strength, mobility, balance and coordination.  For this portion of the workout choose 3 weights to lift. The first weight should be one that falls a little bit lighter that what you would normally lift in a metcon scenario. The second can be around your normal metcon weight and the final weight a tad heavier if the lifting is going well. Practice squat snatching your first rep if possible.  After you complete your medium weight rep deload the excess and start again with the light weight.  Use 1 barbell and have your own weights ready.  If mobility issues are preventing an overhead squat work on the front squat with upright torso. Experienced lifters can start with the row rather that the overhead squat.