Category: Workout of the Day

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note that we will be open for our regular WOD classes today but we will be not be holding open gym so our coaches can enjoy the day. [/creativ_alertbox]

WOD

“Abbate”

for time

1 Mile Run
21 Clean and jerks 155/105 lb
800 M Run
21 Clean and jerks 155/105 lb
1 Mile Run

Workout notes: This workout is a hero workout from CrossFit.com honoring U.S. Marine Corps Sergeant Matthew T. Abbate.  The hero workouts usually have a bigger challenge in them than your day to day training. Scale either volume or load as needed but go hard and leave it all out there.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Classes will run as usual on Saturday July 4th at 8:30 and 9:30 am. There will be no Open Gym at 10:30. The gym will be closing promptly at 10:30 to allow our coaches to enjoy the holiday![/creativ_alertbox]

Skill

Strength

Back Squat
10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   Be sure to review how to ditch a back squat and use spotters when needed.

WOD

AMRAP 10 Minutes
25 Sit-ups
20 Alternating Dumbbell Snatch 45/30 lb
15 Push-Ups

Workout notes: The push-up will most likely be the movement that gives people the most difficulty.  First review ideal push-up form and try to emulate that. Most often as the arms we’ll see people start worming up off the floor and breaking at the midline when they don’t need to. What they really need to do is rest a moment and break up the reps into smaller increments.  If you struggle performing any push-ups maintain your midline by dropping down to your knees.

Skill

AMRAP in 6 Minutes
30 Seconds L-Sit
30 Seconds Squat Hold

For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 seconds only needs to be cumulative.  Stop and rest if you need to in order to keep your movement standard as strict as possible.  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. The squat hold is very simple. From a standing position, move your hip crease below parallel with the top of your knee joint and hold.

WOD

5 Rounds for Reps with 1 Minute on Each Station

Toe-To-Bar
Row for Calories
Box Jump 24/20″

Rest

Workout notes: This workout is scored “Fight Gone Bad” Style.  You’ll get a minute to work at each station for 5 Rounds with one minute of rest between. We’ll start in waves if possible with everyone working on the Toes-To-Bar.  It’s a good idea to start with a set work period and give yourself some time to transition to the next station.  Try to maintain your numbers for each movement all 5 times.

Skill

EMOM for 10 Minutes
[odd] 30 Seconds of Supine Ring Rows
[even] Rest

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!

WOD

Once through with 3 Minutes on each station

Snatch 75/55lbs
Wall Ball Shots 20/14lbs
Snatch 75/55lbs

Workout notes: Today’s workout will last a total of 9 minutes with everyone working for 3 minutes at each station.  For large groups we’ll pair up and start in waves with everyone starting on the power snatch. Be sure to make room for barbells running down the middle of the gym.  The workout is scored “Fight Gone Bad” style and scored by your total repetitions completed in 9 total minutes.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will be open but closing promptly at 10:30 this Saturday for the July 4th Holiday![/creativ_alertbox]

Skill

E2MOM for 10 Minutes
2 Power Clean & Split Jerks

Work up to a moderate weight Power Clean & Jerk and perform 2 repetitions of that complex every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all both reps consecutively  with very little rest.   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.  With 5 rounds of essentially 4 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon.

WOD

AMRAP in 10 Minutes
3-6-9-12-15 …*
Kettlebell Swings 32/24kg
*Run 200M Before every round

Workout notes: Note that the workout starts with the 200M Run and continues with a 200M run prior to every set of kettlebell swings. The focus of the workout is moving fast through the early rounds which will consist of primarily running and working on consistency with the kettlebell swing. The suggestion is to try out a little bit heavier kettlebell than you normally swing if you have been moving the same weight for some time but do that only if you feel you are ready for that challenge.  If you are stuck in between sizes then consider scaling your swing by moving the kettlebell to eye level only.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

WOD

4 Rounds for Time
400M Run
20 Overhead Squat 96/65lbs
20 Burpees

Workout notes: The overhead squat is one of the most difficult movements that we do! It requires mobility in every joint as well as overhead,leg  and midline strength.  Even if you have those traits they will still be hard so don’t give up on them too easily.  Keep the load at a level that lets you achieve a full range of motion squat. If the movement isn’t happening today switch it out for front squats.

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

WOD
3 Rounds for time
20 Deadlift 135/95lbs
10 Push Jerk 135/95lbs

Workout notes: The limiting factor for most athletes will be the the push jerk. Essentially what we’re looking for is shoulder-to-overhead so a push press or press is acceptable  as well for athletes with stronger upper body strength.  This workout is a sprint so work on efficient movement and use loading that is well below 60% of your 1RM shoulder to overhead.

Skill

Two rounds of Tabata alternating between

Hollow Rocks
Super Man Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

For time

15-12-9-6-3

Hang Power Clean 135/95lbs
Box Jump 24/20″

Workout notes: Your barbell weight for this workout should be fairly light. Consider something that s below 60% of what your max is.  Each round of power cleans does not does not need to be unbroken but you should be using a weight that you could complete the round in a small number of sets.