Category: Workout of the Day

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!

Skill

Split Snatch

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

Practice the Split Snatch today! For most of you this will be a new lift. Work on the mechanics first before you add any weight to the bar.  Start the lift as you would with any other variation. Pull from the floor with low hips and then extend the hips to create vertical drive.  To receive the bar you’ll drop into a deep lunge similar to your split jerk.  This can be a great option for those that still have some mobility needs in the shoulders, hips and ankles.  If squat snatching is not usually a problem for you it’s still a great test of dexterity and skill. Have fun!

WOD

For time

400M Run
50 Pull-ups
400M Run
50 Push-ups
400M Run
50 Sit-ups
400M Run
50 Squats

Workout notes: Another classic workout featured recently on CrossFit.com! This workout is a great opportunity to test your running skills! The movements that are paired with the run won’t tax your legs like other exercises but maintaining  your splits will be difficult! If classes are big you will start in two waves so the pull up bars will not be too crowded.

Skill

5 Rounds not for time

3 Left Leg Weighted Pistols
3 Right Leg Weighted Pistols
20 Hollow Rocks

Both movements are very difficult! If you are new to pistols(one legged squats) first work without out any weight and try to alternate legs. Start by lowering down on a box and not worrying about your non-working leg while you learn the movement.  If strength and balance are the issue scale by working with some assistance from a ring or holding a squat post.  Those of you that can do weighted reps work with a heavy dumbbell or kettlebell.  This skill work does not have a time component. The focus should be on quality movement so get as much of it in as you can before we start the WOD.

WOD

“The Ghost“

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. We’ll start in waves with everyone on the rower so you are performing double unders last each round.  If you are scaling the double unders to single unders make a double under attempt every 10 reps so you get some practice in.

Strength

Deadlift
8-5-5-3-3-1-1-1
Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

WOD

3 Rounds for Time

21 Dumbbell Hang Snatch Left Arm 45/30lbs
200M Run
21 Dumbbell Hang Snatch Right Arm 45/30lbs
200M Run

Workout Notes:  The muscle snatch will be the quickest movement but you’ll want to make sure you drive up with the hips as much as possible to generate momentum.  Think of “finishing” with the arm rather than initiating the movement with the arm. For the one arm hang snatch your grip will most likely be the limiting factor but you will have quite a bit of grip recovery between the three rounds on each arm so don’t be afraid of big sets!