Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge. There will be no WOD classes on Sunday.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

[Odd] Sustainable set of Strict Pull-Ups
[Even] Handstand Hold

Plan on performing 5 rounds of strong effort pull-ups.  Choose a challenging number that you think you can maintain for the whole workout.  Consider the handstand hold when you start your first round! Don’t do a max set! Each round will get harder as you fatigue but do your best to get the same number all 5 rounds. On the alternate minute perform :30-45 seconds of handstand hold, perform them freestanding or against the wall if you are just starting out.

WOD

5 Rounds for time

20 Bodyweight Lunge Steps
10 L-Arm Kettlebell Hang Snatch 24/16kg
10 R-Arm Kettlebell Hang Snatch 24/16kg

Workout notes: Be sure not to get lazy on the lunges just because we’ve stripped the weight for these! Maintain an upright torso and focus on extending each leg. Your front knee should be behind your toes and your foot should maintain contact at the heel.  Your trailing knee should gently kiss the ground. Think about adding additional rest prior each set of snatches so you can guarantee a large quality set.

Skill

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

Clean + Push Jerk + Split Jerk

Spend some time working up to a strong effort single in the push jerk + split jerk complex.  The entire sequence is considered 1 rep.  Bring the bar to your front rack position with your choice of power or squat clean.  Experienced lifters will want to catch the bar in a squat but everyone should be getting as deep as possible when pulling the bar from the floor. Once you complete your first jerk you’ll need to control the bar down from your overhead position by catching it with “soft” knees. Keep the load light and practice the movement(s) until you have perfected each before increasing in weight.  The push jerk will make the split jerk much harder than normal so dropping under the bar will be essential!

WOD

AMRAP in 6 Minutes

6 Push-Ups
12 Box-Jumps 24/20″

Workout notes: It might look simple but this workout is a burner! These movements will compliment each other in a way that you can afford minimal rest if you have strong conditioning.  Bodyweight experts should think about doing unbroken sets and burning through the box jumps so you can move continuously.  Most of us will need to break up the push-ups and pace the jumps so we can keep moving rather than redlining!

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Note that today the 5:30PM time slot will be dedicated to the regularly programmed workout! We are no longer holding a weightlifting hour during that time slot. [/creativ_alertbox]

Strength

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be extremely light.  Remember to practice setting your back as you address the bar and lifting with only your legs.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

For Time

21 Double Dumbbell Thrusters 45/30lbs
400M Run
18 Double Dumbbell Thrusters 45/30lbs
400M Run
15 Double Dumbbell Thrusters 45/30lbs
400M Run

Workout notes:  Looks a lot like the first workout listed on CrossFit.com! If you normally have trouble maintaining an upright torso with barbell thrusters and front squats the dumbbells can be a great option.  The dumbbell centers weight over your body which you will naturally want to keep right over your base of support.  Remember to explode at drive vertically with the hips as you start the press so drive them upward!

Skill

E2MOM 10 Minutes
3 Power Cleans *

Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up.  TnG is okay but make sure that each lift is under control.

* Superset each set of power cleans with supine ring rows for an added challenge.

WOD

For time

50-40-30-20-10

Ab Mat Sit-Ups
Kettlebell Swings 24/16kg

Workout notes: You have to deal with large set sizes today so consider that as you start the first round which contains 1/3 of the reps of the workout.  Move through the sit-ups at a sustainable pace and avoid max sets on the kettlebell swings early on unless you’re sure you can complete the whole round and recover on the sit-ups!

WOD

AMRAP in 15 Minutes

5 Clean & Jerks 135/95lbs
10 Pull-Ups
15 Air Squats

Workout notes: As always, scale the Clean and Jerk to a weight you can perform successive reps that are mechanically sound with a load that you can repeat with the same technique even when you get fatigued. With this long of a workout you’ll need to find a work rest ratio that you can sustain for the entire workout.  If you are scaling the weight, since this is an AMRAP and the reps on the barbell are low don’t be afraid to bump the weight up by 5 or 10# from what you are used to using in WOD’s as long as your form doesn’t suffer.

WOD

For time

2 x 100M Double Dumbbell Farmer Carry 45/30lbs
20 Box Jump Overs 24/20″
4 x 100M Single Dumbbell Carry Anyhow 45/30lbs
20 Burpee Box Jump Overs 24/20″
6 x 100M Run
20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″

Workout notes:  The 100M shuttle run is from the door to the wall.  In this workout the shuttle runs descend in difficulty but increase in length.  The first round has you carrying two dumbbells farmer style but in the second round you are holding on to only one and you can carry it in any way that you see fit.  For the final round you’ll leave the dumbbells behind and complete the wall run 3 times before you get into the final movement.  For the double dumbbell burpee box step over you perform your push-up with the dumbbells and then pick them up and carry them over the box.  Do that 20 times and you are done with the workout!

Strength

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

Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees rebend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

21-15-9

Thruster 95/65lbs
Toes-To-Bar

Workout notes: You should have good idea what a strong effort thruster looks like for you after the skill work if you were able to participate.  Don’t be afraid to go “Rx’d” if you have the mechanics down and the weight is within the 60% range of your limit!

Skill

Tabata Support Hold
Tabata Hollow Rock
Tabata Plank Hold

Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability.

WOD

Run 800M
30 Push-Ups
30 Hang Power Cleans 135/95lbs
30 Push-Ups
Run 800M

Workout notes: Make a strong effort during the bookends of this workout and get right into the push-ups when you come back from the run.  Break up the work into sets if you need to and don’t be tied to your numbers as the workout increases in difficulty.

Strength

Front Squat

8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 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 5 without hitting failure but be sure to review how to ditch the barbell if you need to!

WOD

AMRAP in 10 Minutes
10 Overhead Walking Lunge Steps 45/25lbs
30 Double Unders

Workout notes:  The overhead walking lunge requires you to completely open up your shoulder and press up against the plate with a narrow overhead grip. You’ll want to keep your body totally vertical to prevent your arms from collapsing because you can’t hold the plate at an odd angle unless you are hyper mobile.  Double unders pose a challenge as always but this is a great opportunity to give it your best effort for ten minutes!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have our final Tuesday weightlifting session during the 5:30PM class! Starting next month we will be running WOD classes during that time. For today WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox]

Skill

EMOM for 10 Minutes

Odd Sustainable Strict Pull-Ups
Even Kipping Pull-Ups

We’re addressing two aspects of the pull-ups today in the skill work. During the odd minutes work on a set of strict pull-ups that you think you can sustain for all 5 of the rounds. For the even minute you should attempt the same number if not more with kipping pull-ups.  You can perform this work even if you are using a band but avoid using it if possible.

WOD

3 Rounds for Time

400M Run
21 Burpee
30 Abmat Sit-Ups

Workout notes:  This workout is a great opportunity to focus on your technique for each movement as they are largely complimentary and you’ll be able to recover from each effort as you transition through the workout.  If you usually pace your burpees use this workout as a chance to push the pace a little and step out of your comfort zone.