Category: Workout of the Day

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

3 Rounds for Time
400M Run
20 Alternating Kettlebell Clean & Jerk 32/24kg

Workout notes: The unilateral nature of the one arm clean and jerk makes the movement very difficult.  A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.

Skill

EMOM for 10 Minutes
[odd] Chest-To-Bar Pull-Ups
[even] :30 Second Handstand Hold

Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band if your strength level is not quite there yet.  On the alternate minute perform about :30 seconds of a handstand hold.

WOD

“Annie”

50-40-30-20-10
Double Unders
Sit-Ups

Workout notes: Annie is a classic benchmark workout from CrossFit.com.  Using an abmat is optional but do attempt to protect your skin from the flooring by making sure you don’t slide around too much on the floor.  The workout is simple and meant to be fast! If you do not yet have good consistency with double unders make an honest effort to complete the workout with them but bail out go with single unders if you find yourself stuck for a few minutes and unable to get any.

Strength

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  If you participated in the skill work yesterday you will most likely be working with a weight that is a little heavier than that. Something in the 80% range of your 1RM would be a good target weight. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

For time

10-1
Push-Up
1-10
Front Squat 135/95lb

Workout notes:  For this workout the rep scheme will be a little tricky.  When you have reached the halfway point you will have completed most of the push-ups and have a lot of squats remaining. The workout should feel like a sprint but for that reason you’ll want to pace the first and last few rounds somewhat.

Strength 

EMOM for 10 Minutes
3 Hang Power Clean

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

Tabata Kettlebell Swings 32/24kg

1 Minute Rest

Tabata Burpees

1 Minute Rest

Tabata Kettlebell Swings 32/24kg

Workout notes: Your scores for this workout will be your lowest number of reps of your burpees and of your kettlebell swings.  It will be quite difficult to hold your numbers across each round of Tabata so start out conservatively rather than going all out during the first round of swings. If you are attempting swinging a heavier kettlebell consider first scaling by swing the bell “russian” style to eye level until you are comfortable rather than going all the way overhead.

WOD

10 Rounds for load and time
6 Heavy Front Rack Walking Lunge Steps
6 Strict Pull-Ups

Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a power clean weight that is around 70-75% of your 1RM and attempt front rack walking lunge steps as you increase the load. Choose a weight that you can sustain unbroken sets of walking lunge steps and don’t be afraid to push the weight a bit.  Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock.

WOD

50-40-30-20-10
Medicine Ball Clean 20/14lbs
25-20-15-10-5
Push Press 115/75lb

Workout notes: The medicine ball clean may look like a simple movement but it can be very difficult to master.  The key is to guide the ball up and then drop under the ball without having the ball rotate in your hands so the same side is facing out when you complete the rep.  Use the laces as a reference and make sure they are in the same spot at the start and finish of the rep.   The push-press will be tough in high numbers so us a weight you can complete each round in the fewest sets possible.

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-Ups with feet on a box
[even] :30 seconds of Double Unders

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. If you are proficient at double unders and confident you can perform them unbroken for all 10 rounds make some attempts at triple unders.

Metcon

AMRAP in 15 Minutes

10 Burpee Box Jumps 24/20″
20 Alternating Pistols
200M Run

Workout notes: The workout today has another difficult bodyweight skill in it.  The pistol or one-legged squat requires a lot of mobility, strength and balance. Scale the pistol by performing one legged step ups onto your box jump box.  Practice lowering yourself in a controlled manner and rebounding up to full extension.

Strength

Weighted Pull-Up

1-1-1-1-1

Work up to a strong effort weighted pull-up.  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

400M Run
15 Deadlifts 185/135lbs
400m Run
18 Deadlift 185/135lbs
400m Run
21 Deadlift 185/135lbs

Workout notes: This couplet is an ascending rep ladder of deadlifts and running.  The prescribed weight is on the lighter side so the suggestion is something below 60% of your 1RM. Even though the set of 21 might be easy for you when you are fresh it will certainly be harder as the reps increase and you are fatigued from the runs. Concentrate on holding a static lumbar as you work through the deadlifts.

Strength

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 allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

For time
30-21-12
Power Snatch 75/55lbs
Thruster 75/55lbs

Workout notes: The suggested load for this workout is light so the emphasis is on moving fast and keeping the intensity high.  Use a weight with which you can do a large set when you are fresh.  Keeping large sets will be difficult in the later rounds but if you are starting with a weight so heavy you performing single reps, you have have gone too heavy.

Strength

Front Squat
1-1-1-1-1

Work up to a strong effort front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  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.

WOD

AMRAP in 8 Minutes
Double Unders
10 Kettlebell Swings 32/24kg EMOM

Workout notes: This workout will be scored by the amount of double unders you complete across 8 minutes. You will start with 10 “Heavy” kettlebell swings and then grab your rope and complete as many double unders as possible during the rest of the minute.  After 60 seconds return to the Kettlebell and complete another 10 swings. Continue in that fashion for a total of 8 rounds.