Category: Workout of the Day

Skill

EMOM for 10 Minutes

Power Clean + Push Press + Split Jerk

Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find the difficulty of the lift to be enhanced a bit due to the push press.  Use this as technique practice for your Split Jerk with a little fatigue.   Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you only do so if you are catching the bar in a power position with your feet under your hips and that you are still able to push press the weight rather than dropping under the bar like you would with a push jerk. Focus on quick elbows and dropping under the bar for the power clean. On the push press keep your chest up in the dip and squeeze your legs and butt as you drive the bar over head.

WOD

For time
400M Run
40 Kettlebell Swings 24/16kg
800M Run
40 Kettlebell Swings 24/16kg
400M Run

Workout notes: This very simple couplet should have you breathing pretty hard.  Your first run and set of swings will probably feel very different than your last/reverse set but try to hold about the same split time by pacing the first round.   This workout has a mile of total running plus the swings which puts us squarely into the aerobic domain.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 and increase by 1 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders.

WOD

For time

21-15-9
Burpee
Front Squat
155/105 lbs

Workout notes: This today’s workout is a task priority workout where you are attempting to achieve the fastest time possible. Don’t use that as a reason to short your range of motion or move with bad form.  Keep your feet flat with your knees tracking over your feet.  Elbows and chest up.  Practice good mechanics now and you will be rewarded in the long run!

Skill

Max Effort Weighted Pull-Up

Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 sets for max reps on the band that gives you the least support.  Try to get 3-5 reps per round at least.

WOD

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

WOD 

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t want to!  Choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo!

WOD

“Rankel”

AMRAP in 20 Minutes
6 Deadlift 225/155 lb
7 Burpee pull-ups
10 Kettlebell swings 32/24kg
200M Run

Workout notes: This workout is a hero workout from CrossFit.com.  The workout is performed in honor of John Rankel who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Skill

EMOM for 10 Mintues

1 Power Snatch + 1 Squat Snatch

This skill work is two repetitions of the Snatch done every minute for 10 minutes. For the first repetition catch the bar above parallel and in a partial squat.  Follow that with a full squat snatch riding the bar down below parallel.  If you do not yet have the mobility to get into the bottom of the overhead squat then get as deep as you can but keep the load light and work on the movement. Work on the mobility for the movement with a light weight.

WOD

For time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jumps 24/20″

Workout notes: This workout is in the same vein and the benchmark workout “Annie” in that it pairs a jumping movement with sit-ups. In Annie we start with the technical double under which is difficult after exposing the midline to the sit-up. Here we begin with sit-ups followed up by the less technical but more powerful demand of the box jump.  The workout is for time but control your pace in high rep workouts like this so you can maintain a relatively constant pace.

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

5 Rounds for time
15 Hang Squat Clean 135/95 lb
200M Run

Workout notes: Today we’re working on Hang Squat Cleans. The weight you choose should be light enough for you to complete each round in sets.  The rep count in each round is high so work with a weight that is around 60% of your max for this movement.  Remember to review the hook grip!

Strength

Deadlift

2-2-2-2-2 (No TnG)

We’re working up to a strong effort set of 2 deadlifts. Today we have a twist that you may not have encountered before.  During each heavy double you will let the bar rest momentarily on the ground. The idea is to follow yourself very quickly after the first lift. So no bouncing or “Touch and go”. You will have to control the bar to the ground as well. You should find that the second rep is much harder than you are used to if you have never performed a double in this manner.   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

AMRAP in 6 Minutes
15 Double Unders
5 Push-Ups

Workout notes: We’re working in a very different time and modal domain than we did yesterday.  Today we have a sprint with a high skill movement and a high strength movement.  If 15 Double Unders will be a challenge, choose a smaller number that you can complete without too many trip ups. Because this is such a quick workout you won’t want to get stuck at either movement for too long. Focus on keeping your Push-Ups strict through the whole workout.  Scale the movement as needed to make sure you are working strict strength and avoiding “worming”off the floor. Go Fast! Have fun!

Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Those of you that have excellent strict pull-ups can perform them as chest to bar with a longer pause at the top while holding hollow body. If you are new to pull-ups try static holds with your chin over the bar.  You may jump into the pull-up but slowly lower yourself down.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Two arm dumbbell Thrusters 45/30 lb
Burpee
Rest

Workout notes: This workout will be scored fight gone bad style by counting your total accumulated reps at each station for the entire workout. It’s important to think about how you would perform best in a workout like this but don’t game the workout by dogging a certain station to get a higher score. Work hard to maintain a strong effort at each station!

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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

3-6-9-12-15-18 …
Left arm Kettlebell Hang Snatch 24/16 kg
Right arm Kettlebell Hang Snatch 24/16 kg
200M Run after ever round

Workout notes: The kettlebell snatch might seem simple at first but it is actually a very technical movement. You need to practice recruiting your hips to drive the weight upward rather than just performing the movement with your arm. Start with a light weight and make sure you have established the movement pattern before deciding on your load for the workout. You will want to practice rotating the kettlebell “around” your arm and into the locked out position rather letting it slam onto your wrist by flipping it into position.