Category: Workout of the Day

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD
AMRAP in 12 Minutes
50 Double Under
10 Deadlift 115/75lbs
5 Power Snatch 115/75lbs

Workout notes: This triplet includes a complex we saw in the 2015 open.  The limiting factor for everyone should be the snatch weight.  The prescribed weight is on the lighter side so you should be working with a weight that is below 60% of your 1RM.

Skill
EMOM for 10 Minutes
Squat Clean + Hang Squat Clean

Today’s skill work is a barbell complex. You’ll start working from the floor and perform a full clean.  Without dropping the bar reset your hook grip bring the bar down to the hang position and complete another rep.  If you are new to the movement focus on hitting each position during both parts of the complex.  Plan  on working at about  70% effort for each round and increase only if your movement and mechanics are sound.

WOD

3 Rounds for time
400M Run
20 Burpee Box Jump 24/20″

Workout notes: The strategy for a workout like this will be to avoid going out too hard on either movement in the first round so you can maintain a steady pace.  For training purposes you don’t necessarily want to “pace” your burpees or alter your movement to end up with a faster time. Keep the movement explosive without breaking technique or worming and rest if you need to.

Don’t forget to swipe! Starting tomorrow we’ll be handing out swipe cards to all members and asking that you record your attendance in classes!  We’re growing and preparing for a move and this necessary step will help us to better organize classes and give you the best possible gym.  Thank you so much CFD!

Strength

E2MOM for 12 Minutes
3 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 75% range and then perform 6 triples at that same weight. The lift will increase in difficulty as you accumulate more reps so focus on posture and speed off the floor as you get fatigued.  New lifters should start light and practice maintaining a flat lower back as they pull off of the floor. If you are new to this movement start with a light effort weight and increase when you have established the mechanics of the lift.

WOD

AMRAP in 6 Minutes
15 Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg

Workout notes: This workout is short and largely a sprint but don’t forget about appropriate form and mechanics.  The goblet squat is a teaching tool for developing and upright torso through the entire range of motion but it’s also really hard so don’t let your midline cave when the movement becomes difficult.

WOD
AMRAP in 20 Minutes
400M Run
1 Minute Rest
1 Minute of Double Unders
1 Minute Rest

Workout notes: For today’s workout you will end up with two scores.  The first will be your total number of 400M Trips and the second your total number of double unders completed.  Make a strong effort during each work period and then take one minute rest to recover somewhat.  With built in rest you can go fairly hard at each movement but stay under your max capacity so you can try to repeat or improve your splits.

WOD

AMRAP in 20 Minutes
3 Heavy Squat Cleans
Shuttle Sprint (5-10-15M)
Rest 60 Seconds

Workout Notes: For this workout the recommendation is to go with a heavier squat clean weight than what you would normally do in lighter weight metcon.  Work up to a weight that is challenging but one that you can complete each rep with precise technique.  For every rep your knees should be tracking over your feet and your elbows should be pointing straight out through the entire range of motion in the squat.  If you are new to the movement practice catching each rep as far into your squat as you can and ride the barbell down to the bottom of the squat.  After your third clean complete 5,10 and 15 meter shuttle sprints for a total of 60 meters and then rest 60 seconds before starting your next round.

Skill

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

21-15-9
Deadlift 225/155lbs
Box Jump 24/20″

Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh. Repeat workout!

Skill

EMOM for 10 Minutes
1 Power Snatch

Perform 1 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.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  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

“SQT”
3 Rounds for time
10 Power Snatch  95/65lb
200M Run

Workout notes: This workout was recently featured in the CrossFit Games Master’s division and was a main site workout from 2010. The original version prescribes the movement as Ground To Overhead so a Clean & Jerk would be acceptable if you are familiar with that movement and still want to “Rx” the workout.  Both the Games version and main site version prescribe 50 yard shuttle runs but for our purposes we’ll run to the wall and back. Yesterday’s workout was a long duration 20 minute interval workout where you essentially attempted to maintain the same work capacity over each interval for a long time.  This workout should feel very different in that it is a short sprint style workout.  Keep in mind that even though the workout is short you should stay in control and perform mechanically sounds reps to the full range of motion.

Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD
10 Rounds of:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of  Two-Arm Dumbbell Thrusters 45/30 lb
Rest 30 Seconds

Workout notes: There is a total of 10 minutes of work prescribed over 20 minutes.  Usually the best approach for this type of workout is to treat it like a tabata style workout attempting to maintain the same workload across each interval.  Your score will be your total number of reps.  For the Thrusters choose a weight with which you think your could work for at least half of the interval if not more.  For a Thruster that would equal 5+ reps.  This workout comes to us from CrossFit.com!

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.