Category: Workout of the Day

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

5 Rounds for Time

12 Push Press 115/75lbs
15 Russian Kettlebell Swing 32/24kg
400M Run

Workout notes: The benchmark for this workout is a heavier swing than you might normally see.  Take this opportunity to step out of your comfort zone a bit and try a little bit heavier kettlebell if you think you are ready.  If it’s your first attempt at a heavier kettlebell just swing the kettlebell to eye level for each rep rather than going overhead.  You’ll be doing plenty of overhead work with the push press.  The run can act as recovery for the two arm movements so keep the pace up and get right on the barbell when you get back from the run.

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

For time

30-21-12

Back Squat 135/95lbs
Knees-To-Elbows

Workout notes: The back squat starts from the floor for this workout so you’ll need to be able to clean and press the bar overhead and transfer it to your back for each set of squats you perform. The set sizes are large so break them up as needed but think about inserting some recovery time with the bar resting on your back if you want to avoid breaking up the set.  Knees-to-elbows can be scaled by working on knee raises or performing some form of sit-up.  Go easy with the big sets and avoid tearing your palms as your grip gets fatigued.

Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up. start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.  Make sure your last reps look like your first.

WOD

AMRAP in 10 Minutes

15 Deadlift 135/95lbs
15 Push-Ups

Workout notes: Be careful with strict movements like the push-up. Going too hot at first can stop you in your tracks early. Try manageable set sizes for each round.  Make sure to perform them as strict as possible with a rigid core. Your chest should hit the ground in unison with your thighs.  Scale them first by working from your knees but still maintaining your posture.  If you are worming up make sure your finish position is solid and you are holding up your weight at the top of the rep.  The benchmark deadlift is a weight that a lot folks will be able to do so don’t be afraid to go “Rx” if the WOD weight is less than 60% of what you were working with today.

Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead squat. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today spend

WOD

3 Rounds for Time of

15 Pull-Ups
30 Wall Ball Shots 20/14lbs 10/9′
400M Run

Workout Notes: This workout is 3 rounds of 3 movements that decrease in difficulty for each round.  Be careful with the pull-ups because they fall off fast when you hit failure but you can definitely use this workout to test your limits.  If a set of 15 is in your wheelhouse go for it and use the rest of the round as recovery for the pull-ups.  You’ll feel really strong on that first set but after that try working with a set size you can sustain.  30 Wall Ball Shots will take about a minute when done unbroken but if that ruins your run add some rest there too!

Skill

3 Rounds not for time of

4 Wall Walk
90 Second Plank Hold
30 Second L-Hang (from pull-up bar, or rings)

Take as much rest as you need to between each movement and put your best effort into each one. Scale the movements to a level the gets you closest to ideal form with strong effort for your ability level.

WOD

3 Rounds for Time

15 Power Cleans 135/95lbs
15 Burpee Bar Hops

Workout notes:  This workout should feel a lot like a sprint but be sure to manage that first round.  If going unbroken with the barbell means you’re at a dead stop on the burpees it might be best to break up the first set of cleans.  If you do decide on a  set size don’t be tied to your numbers. Keep moving!

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

AMRAP in 12 minutes

5-10-15-20-25…

Medicine Ball Clean 20/14lbs
Kettlebell Swing 24/16kg

Workout notes: The medicine ball clean is a skill transfer exercise for the barbell clean but it’s also a great conditioning movement.  Be sure to practice reaching full extension at the hips as you bring the ball off of the ground and reach that extension for each rep of the workout.  Your weightlifting technique will be essential next time you pick up something heavy. This is the time to practice!  Let your hands slide around and the ball and don’t let it rotate!  If you are having trouble with that point the laces out and make sure they stay out as you finish.

WOD

3 Rounds for Time
400M Run
21 Toes-To-Bar
12 Clean & Jerk  135/95lbs

Workout Notes: Toes-To-Bar in this quantity will will go by quickly if you have a good kipping swing. You’ll need a base level of strength to actively push and pull the bar as you hinge at the hips.  Focus on using your midline by minimizing the amount of backswing you use and actively fold at the hips.  Send your knees to your chest and the extend your feet to the bar.  Try pointing your toes away, most folks will have improved hamstring flexibility by pointing the toes! Be sure to come off the bar if you are losing your grip and avoid tearing!

WOD

For time

21-18-15-12-9-6-3

Wall Ball Shots 20/14lbs 10/9′
Sumo Deadlift High Pull 95/65lbs
Burpee Bar Hops

Workout notes: The Sumo Deadlift High Pull might be an unfamiliar movement for you but it is a favorite skill transfer exercise for the Clean in CrossFit.   Use your vertical hip drive and pull the bar up to your clavicle. Keep your elbows high and outside as you finish the extension with your hips and knees.  Burpees can always be scaled to in place or by stepping over but if you can do bar hop burpees give them a try! The difficulty level is much higher but you will be rewarded!

Skill

Hang Squat Clean

1-1-1-1-1-1-1

Work up to a strong effort hang squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  If you are not already utilizing the hook grip you will most likely need to with this movement! Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as you are standing up out of your squat.

WOD

EMOM for 10 Minutes
[Odd]  Deadlifts 225/155lbs
[Even] Ring Dips

Workout notes: This workout pairs a couple of very difficult movements! Scale the load on the deadlift to one you can perform at least a few reps each round. If you are well over 60% and pulling only 1 or 2 each round because it’s close to your max you may be going to heavy.  The ring dips are always difficult so scale to a method that lets you get multiple reps each minute.  If you are not quite ready for the rings, use the parallel bars, do bench dips or perform push-ups. Your score is your total reps!