Category: Workout of the Day

Strength

Push Press

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

Work up to a strong effort push press.   Be sure to start light and perform a lot of light weight reps before you start increasing.  Your push press weights would usually be quite a bit lower than your max effort jerk so make sure that you are not re-bending your knees to catch the bar but pressing it up under control after the dip and drive.

WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …

Wall Ball Shots 20/14lbs 10/9′
Alternating Kettlebell Power Clean 32/24kg

Workout notes: With this rep scheme you start with small sets and transition quickly into large numbers. Even though the transitions happen quickly early on be sure to pace your movement and practice perfect and controlled reps during the easier early rounds.

WOD

3 Rounds for Time

Run 800M
30 Hang Power Snatch 75/55lbs

Workout notes: A considerable portion of this workout is dedicated to the run so it’s a good time to take a look at your running technique and put some effort into working on your form. Remember to keep those feet moving and strike on the ball of the foot rather than heels. The high rep, light weight, power snatch poses a grip problem so be sure to use the hook grip and choose a weight that you can perform large sets with.  You’ll still want to utilize your most efficient technique by dropping under the bar rather performing muscle snatches the whole way through.

WOD

AMRAP in 20 Minutes

9 Back Squat 155/105lbs
12 CTB Pull-Ups
200M Run

Workout notes: For this workout we’re taking the barbell from the floor so you’ll need to be able to clean the bar and transition it to your back.  Consider a weight you are fairly sure you can hit all 9 reps so you can avoid multiple sets.  As you get fatigued slow your tempo down to help with recovery  by resting for a moment at the top of each repetition.

Skill

EMOM for 10 Minutes

[Odd] Straight set of Toes-To-Bar
[Even] 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.  Perform one sub-maximal set each round.  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

For time

30 Deadlift 185/135lbs
21 Burpee Bar Hops
12 Deadlift 185/135lbs
12 Burpee Bar Hops
21 Deadlift 185/135lbs
30 Burpee Bar Hops

Workout notes:  This deadlift should be fairly light compared to your max but moderately challenging.  Consider a weight that is below 50-60% of your max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping!

Strength

2 RM Weighted Pull-Up

Work up to your best effort 2RM weighted pull-up.  Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement.  If you are using bands make an attempt at a lower band than you have been using or a try to make your first unassisted pull-up.  If you still need to use the band or cannot perform pull-ups with any weight make 7-8 attempts for max reps.

WOD

5 Rounds for reps with 1 minute on each station

Row for Calories
Wall Ball Shots 20/14lbs 10/9′
Box Jumps 24/20″
Rest

Workout notes: We’ll start this workout in waves and transition through each station 5 Times.  The suggested work is 15 minutes total during a 19 minute workout so consider that when you start your first round. Add in some additional rest at each station and try to maintain your effort throughout the entire workout.

Skill

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

Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

50-40-30-20-10
Sit-Ups
10-8-6-4-2
Power Clean 185/125lbs

Workout notes:  We have 5 rounds of lower rep cleans and the suggestion is a little heavier weight than what you might usually see in a high rep metcon.   If you feel like you are ready to challenge yourself a little and you’ve got the technique down go a little heavier with your lift but keep in mind that we’re still looking for a weight that is probably lower than 70% of your 1RM.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 530PM class. WOD classes are at 4:45Pm and 6:30PM. — Please note that starting the first week in October this class will switch to a WOD class. [/creativ_alertbox]

Skill

“Double Under Pyramid”

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable attempt a challenging number at the higher rounds.  Rest as much as need between rounds so you can focus on the skill itself.

Ex 5-10-15-10-5, 50-75-100-75-50, etc.

WOD

“Run Cindy Run”

AMRAP in 20 Minutes of

400M Run
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Air Squats

Workout notes: Complete as many rounds as possible in 20 minutes of a 400M run and then 3 rounds of the classic benchmark “Cindy”.  Pull-Ups can be kipping,  performed with a band or as ring rows.  Scale push-ups to your knees first and try to maintain good posture.  If you’re new to push-ups worming up is fine but try lock out it a completely plank position.

Strength

EMOM for 10 Minutes

3 Power Clean

Work up to a moderate load and perform 3 Power Cleans every minute.  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.

WOD

AMRAP in 12 Minutes

10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Front Rack Lunge Steps 115/75lbs

Workout notes: This workout is a repeat! The push press will be the weight limiting factor in terms of strength so use a weight you anticipate you will be able to sustain small sets even when fatigued.  Going unbroken during any of the movements isn’t a requirement but you definitely should be able to when you are fresh. Be sure to plan out your rest as you move through the workout so you can minimize any extra work.

WOD

For Time

21-15-9

of your choice of one from both A and B

A)

Deadlift 225/155lbs
Clean 135/95lbs
Thruster 95/65lbs

and

B)

Handstand Push-Up
Ring Dip
Pull-Ups

Workout notes: For this workout choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up your own combo! Special thanks to the folks and CrossFit Oahu and Kailua for this great idea.

WOD

For time

70 Calorie Row
50 Wall Ball Shots 20/14lbs 10/9′
30  Clean & Jerks 135/95lbs

Workout Notes:   Remember that the final workout of this chipper has a much higher difficulty level than the first two.  It’s a good idea to pace the row and break up the Wall Ball shots  if they are going to put you at too much of a deficit for the Clean & Jerks.  Note that if we have more than 8 in a class we’ll start this workout in waves.