Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox]

Skill

Tabata Pull-Ups

Rest 1 Minute then

Tabata Plank Holds

Perform a full round of tabata for each movement.  That is 8 intervals of 20 seconds on and 10 seconds rest.  Use this time to work on  a sustainable set of kipping or butterfly pull-ups as skill practice or perform strict pull-ups with a band if you are still working on strength.  Maintain a good hollow position while you hold the plank and fight to keep your midline engaged rather that favor it by letting your hips float up.

WOD

3 Rounds For Time

Run 400M
15 Thrusters 95/65lbs
15 Burpee Bar Hops

Workout notes: Make sure to choose a weight that lets you achieve a full depth squat. Even though we’re performing a front squat and a press you still want to maintain the bar on your shoulders with elbows up so that your chest is upright through each rep.   The most difficult burpee will include a jump over bar so scale them by stepping over the bar.

Strength

Back 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 a back squat and use spotters when needed.

WOD

For time

60 Sit-Ups
30 Alternating Dumbbell Snatch 45/30lbs
40 Sit-Ups
20 Alternating Dumbbell Snatch 45/30lbs
20 Sit-ups
10 Alternating Dumbbell Snatch 45/30lbs

Workout notes: The dumbbell snatch starts and ends at the ground!   Make sure you are not dropping the dumbbell from overhead but switching hands at the bottom of the rep.  The Rx weight might be light for some but if you can’t control your dumbbell to the ground you have probably gone too heavy!

WOD

For time

15-12-9-6-3

Handstand Push-Ups
Power Clean 135/95lbs
Box Jump 24/20in

Workout notes: Consider that 1/3 of the reps for this rep scheme come during the first round!  It’s a good idea to pace yourself through the 15’s and move steadily even though this might feel like a sprint.  The minimum requirement to attempt handstand push-ups is a 1 Minute handstand hold and 15 unbroken strict push-ups.  If you can’t perform either of those yet scale the handstand push-ups to push-ups but make them as strict as possible.  The box jump can be scaled by height first or into step ups, which won’t have quite the same training effect but make a good alternative.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 One Arm Dumbbell Strict Press 45/30lbs
15 Goblet Squats 45/30lbs

Workout notes:  This workout is a repeat! Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a band.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.   Use the same dumbbell for the strict press and goblet squat. Move through the workout at at a steady pace with consistent rest between movements.

Strength

Deadlift 8-5-5-3-3-3-3

Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

5 Rounds For Time

10 Burpee
30 Double Under
400M Run

Workout notes: Use this opportunity to test a faster method of burpee if you have been pacing your burpee by performing a slow ascent or descent. Be explosive maintain a rigid torso as you complete the push-up portion of the rep.  It may end up slowing you down but keep in mind this is training and not competition.  As always the double under poses a challenge. Scale them as 3:1 single unders but make a double under attempt every round.  If you think you are close to mastering them scale the volume to something attainable.

Skill

Tabata Handstand Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds.  Add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.

WOD

For time

10-1 Toes-To-Bar
1-10 Front Squat 135/95lbs

Workout notes: This rep scheme is always challenging because the front and back end of the workout end up with the same movement in repetition as each movement tapers. Start pacing both movements early.  If you can,  work on squat cleaning your first rep to get one out of the way.  If the squat clean isn’t happening power clean the bar to your shoulders but work on riding the bar down from your catch position and keep those elbows up!

Strength

EMOM for 10 Minutes

3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

WOD

AMRAP in 8 Minutes

10 Alternating Kettlebell Clean & Jerk 24/16kg
15 Sit-Ups

Workout notes: You can consider the Kettlebell Clean & Jerk as ground-to-shoulder then shoulder-to-overhead but performing the movements entirely strict is not advised! If you can catch the kettlebell at the shoulder with soft knees and then start your jerk from that position you will be able to continue moving rather than hitting failure.

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder that today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you are using a band perform 8 sets at max effort with a slow and controlled descent.

WOD

AMRAP in 12 Minutes

20 Wall Ball Shots 20/14lbs 10/9′
20 Dumbbell Front Rack Walking Lunge Steps 45/30lbs
200M Run

Workout Notes: Scale wall ball shots by height first and weight second. Make sure you are doing your best to get as deep into your squat as you are able. Don’t short your squats as the workout continues!  Hold the dumbbell below your chin at shoulder level.  Keep your torso vertical and fight to keep your back from rounding under fatigue!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]It’s Labor Day! REMINDER: We’re open today from 5:45 – Noon and closed after 1PM. Come in early to get your workout in![/creativ_alertbox]

WOD

AMRAP in 15 Minutes

9 Deadlift 185/135lbs
12 Push-Ups
15 Box Jumps 24/20″

Workout notes:  The Rx workout weight might seem light but it will get strenuous with the long duration of this workout so choose your weight wisely. You don’t necessarily need to be going “unbroken” but it shouldn’t be out of the question when you are fresh.  Choose a weight that is well below your max that allows you to safely and quickly get through the deadlifts and transition to the next station.  Pace yourself on the box jumps and rest in between reps. Scale to step ups if needed.

WOD

Row 1000M

then

5 Rounds of

30 Double Unders
21 Kettlebell Swings 24/16kg
12 Weighted Pistols 24/16kg

Workout notes: Start your workout with 1000M row.  You probably don’t want to start the workout by hitting the row all out!  Row a strong but steady pace and consider the row a warmup for the triplet that follows.  Scale each of the movements to what is appropriate for you individually. Double unders can be scaled to single unders at 3:1 with a double under attempt every 30 reps once the single unders get easy.  Pistols are very difficult and weighted pistols are even more so! Scale that movement to unweighted pistols if you have them or highbox step ups or lowers with a box that gets your hip crease below parallel.  Break up the pistols in any way you like but try to do an even amount on both legs if you can.