Category: Workout of the Day

Skill

EMOM for 10 Minutes
[odd] :30 Toes-To-Bar or Knee Tucks
[even] :30 Handstand Hold

Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at the bar.  Work on timing your swing so your body is behind the bar when you kick up.  Experienced athletes work on efficiency and speed by utilizing a smaller kip and actively pressing down with your shoulders and working for all 30 seconds.   On the alternate minute perform as much of 30 seconds of a handstand hold as possible.

WOD

3 Rounds for time
400M Run
15 Two-Arm Dumbbell Deadlift 45/30lbs
12 Two-Arm Dumbbell Push Press 45/30lbs

Workout notes: 3 Rounds probably doesn’t look like much on paper but 15 reps of two arm deadlifts are extremely difficult. The dumbbell deadlifts starts by holding the dumbbells with your hips and knees extended and the dumbbells at your side.  Touch both ends of each dumbbell on the ground and return to a fully upright position. You will be moving the dumbbells through a further range of motion that a barbell deadlift so anticipate the total weight to feel a lot heavier that it would with a barbell.  Stop and take a few seconds and get ready for the push press so you can knock them out unbroken or in at least 2 sets.

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

For time

21-18-15-12-9-6-3
Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  This workout is a repeat!

Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Hollow Rocks

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 of pull-ups to start so plan on working for the full 30 seconds for as many reps as possible during each round.  The hollow rocks are more  likely to be a max effort bout for most of us.  If you are scaling choose a method with which you can get at least :10-:15 seconds in a row.

WOD
For Time
50-40-30-20-10
Double Under
10-8-6-4-2
Power Clean 155/105lbs

Workout notes: The suggestion here is a heavier power clean. The total rep count is low so if you feel like you can bump up your typical metcon weight you should do so! If your conditioning is coming along and you have double unders you could try to attempt this with unbroken sets of double unders and fast single cleans or touch-n-go sets.

Skill
Hang Squat Snatch
1-1-1-1-1

Work up to a strong effort Hang Squat Snatch.  Warm up by working through a hang 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
AMRAP in 12 Minutes
15 Push-Ups
15 Two Arm Dumbell Front Squat 45/30lbs
200M Run

Workout notes: Remember not to get stuck in a rut with your push-ups if you are scaling! Push-ups can be scaled up or down.  If you perform the entire workout with unbroken push-ups then it’s time to step it up next time, that might meen going from your knees or kicking up into plank and working through each round in small sets.  The squats will be performed with a dumbbell in each hand.  Remember that placing the dumbbells over your shoulder might force you to keep your torso more upright and make it a bit tougher to keep your feet flat.  Keep your movement clean and keep your heels on the ground!

WOD

For time

75 Calorie Row
50 Thrusters 75/55lbs
25 Burpees  Over The Bar

Workout Notes:  This workout is a chipper! We’ll start in waves and work through each movement in order.  Knock out your row at a sustainable pace but leave some room in the tank for the more taxing thrusters.  You’ll most likely need to break up your reps into manageable sets so avoid hitting failure with your first set and set the bar down and work through the thrusters at a steady pace.  Consider attempting a “drop” set plan like 20-15-10-5 or something that makes sense to you.  The relatively low number of burpees as your cash out may seem like a trivial task but presenting them at the end of the workout creates the opportunity to push your limits and see what kind of pace you can keep up

Skill

Handstand Push-Up Practice

Work on your kipping handstand push up technique.  Establish a good movement and scaling option based on your current skill level.  Our baseline is being able to hold1 minute in a handstand and do 15 consecutive push-ups on the floor.  If you do not have that capability yet you might be served best by doing pike push-ups on the floor or with your feet on a box.

WOD

“CrossFit Open 15.4”

AMRAP in 8 minutes
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Workout notes:  If you are trying to go as prescribed on this workout you may perform your cleans as a power or squat clean if necessary. If you are scaling chose a heavy weight that you can perform single power cleans.  If you go unbroken and get really far in the workout you are either really strong or possibly went a little too light.  For those of you scaling HSPU use a method you can perform at least a few at a time when fresh. Anything above two abmats is likely too much assistance to get quality work in.

Strength

Back Squat
3-3-3-3-3

Today we’re performing 5 sets of 3 with increasing weight across all sets.  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.  Work up to a strong effort set of 3 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

3 Rounds for time
400M Run
30 Kettlebell Snatch 24/16kg

Workout notes: The kettlebell snatch should be taken from the hang so you can do multiple reps on each arm.  Break up the 30 any way that you like but try to distribute the work evenly on both arms.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every 2 minutes for a total of 5 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.  If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.
WOD

AMRAP in 12 Minutes
30 Double Unders
30 Sit-Ups
Run 200M

Workout notes: Each round should be fairly quick for this workout with about a 1:1 ratio between your run and the other movements for experienced athletes.  If you are good at double unders work on  unbroken sets. If you have been doing single unders for a while use the amrap as a way to commit to a number of double unders.  Try not to use the run as recovery. With these movements and this format you should be able to push pretty hard on the run.

Skill

EMOM for 10 Minutes

[odd] Chest-To-Bar Pull-Ups
[even] :30 Seconds L-Sit on Parallettes  or Seated Leg Raise

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 as much of  :30 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.  If 30 seconds is beyond a max set break up the time into small chunks.

WOD

AMRAP in 9 Minutes

3-6-9-12-15-18 …

Front Squats 135/95lbs
Burpee Bar Hops

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Two-Arm Dumbbell Push Press 45/30lb

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice if you are worried about safely making he jump.  We’re looking for a push-press for this workout so the weight should be a bit lower than what you could push “jerk”.  Your drive will be fatigued from the box jumps so take that into account when choosing your weight. Make sure sure large sets are reasonable when you are fresh because they will get very difficult when you are fatigued!