Category: Workout of the Day

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. You can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Come show your support for the men who lost their lives protecting others. Donate here to support their families!

WOD

“Hotshots 19″

Six rounds for time of:

30 Squats
19 Power Clean 135/95lbs
7 Strict Pull-ups
400M Run

40 Minute Time Cap

Skill

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.  We performed this same rep scheme E2MOM on August 11.  You can test the workout with the same load if that went well for you or use a lighter weight because you’ve got double the volume!

WOD

4 Rounds for reps

1 Minute Box Jumps 24/20″
1 Minute Push Ups
2 Minutes Row For Calories
2 Minutes Rest

Workout notes: This workout starts with everyone working in two minute waves.  Perform as many box jumps and push ups as you can at those stations and then finish with 2 minutes of rowing at max effort before resting.  Remember you can jump up to the box rest and step down rather than switch to step ups.  Try working with small sets of push ups so you avoid hitting failure!

Strength

Back Squat 8-5-5-3-3-1-1-1

Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control.  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout the rep, you have a movement issue that needs to be addressed! Review spotting and safety protocol before you start lifting!

WOD

AMRAP in 6 MInutes

10 Jumping Squats 45/35lbs
5 L Arm Kettlebell Snatch 24/16kg
5 R Arm Kettlebell Snatch  24/16kg

Workout notes: You need an empty barbell and a kettlebell for this workout!  The jumping squat is performed with the barbell on your back throughout the rep. Reach a full depth squat and then jump into the air such that both feet leave the ground. You can scale the workout by performing jumping squats without the barbell or use a training bar.  Perform each series of the snatches from the hang position. Be sure to rotate the kettlebell and “punch up” rather than an excessive swing so you protect your wrist when the kettlebell turns over.

Skill

3 Rounds of

1 Minute Max Effort Support Hold on Rings
1 Minute Max Effort Double Unders
1 Minute Rest

Hold the support position for as long as you can during your minute at that station. Hold the rings close and turn your wrists out with elbows open.  Use a spotter or scale the hold to parallel bars or bench.   Progress immediately to double unders and achieve as many reps as you can during the minute of “tired” double unders. Rest and repeat.

WOD

5 Rounds with one minute on each station.

Toes-To-Bar
Clean & Jerks 135/95lbs
Rest

Workout Notes: This workout is a repeat! Everyone starts on Toes-To-Bar and we’ll progress through the movements and rounds in waves if needed.   If you’ve been diligently working on your Toes-To-Bar try to hold the same pacing pattern and set size for each minute  so you get the same number for the first few intervals.  You do have the rest following the Clean &  Jerks, but most of us won’t be able to hold large sets of Clean & Jerks so pace yourself and rest after every rep and perform quality reps at an interval you can sustain for the entire minute.   Your score is your total number of repetitions.

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

Strength

Tabata Push-ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals.

WOD

5 Rounds For Time

Run 400M
15 Front Squats 115/75lbs

Workout notes: Spend some time working on your front squat form if you are new to the lift.  Start by establishing a good rack position with the bar resting on your torso and your elbows up.  Initiate the squat by sending your hips back and fight to keep your elbows and chest up as you pass below parallel.

Strength

E2MOM for 14 Minutes

3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can but that is not a requirement. Your focus, if you are a new lifter,  is making sure you are dropping underneath the bar to catch it in a partial squat. Experienced lifters can attempt to increase weight from last time if all 21 of your repetitions were perfect. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 8 Minutes

12 Alternating Kettlebell Power Clean 32/24kg
6 Burpee Jump to a Plate

Workout notes: Each rep of the Alternating Kettlebell Power Clean starts from the floor and finishes with the kettlebell racked and resting on your arm. Make sure you finish with your elbow tucked in and your arm hugging your torso.  Bring the kettlebell to your shoulder and back down in a straight line rather than performing a “swing”.  Use a 45# HG plate or two competition 45’s as your burpee target. No need to clap but the rep is finished when your hips and knees are open while you are standing on the plate.

WOD

“Elizabeth”

For time

21-15-9

Squat Clean 135/95lbs
Ring Dips

Workout notes: This workout is one of the classic named “girls” workouts from CrossFit.  This workout is typically done with squat cleans and the power clean version, “Power Elizabeth”, was featured in the 2012 CrossFit Games.  The squat clean of course is a much more complicated lift.  Work on catching the bar with your elbows up by relaxing your grip a bit when the bar is in the front rack position.  Ride the bar down into the bottom of your squat even if you are catching it above parallel. Ring dips can be scaled with a band or all the way down to push ups if needed.

WOD

3 Rounds for time

800M Run
30 “Russian” Kettlebell Swings 32/24kg

Workout notes: If you are normally performing “American” style kettlebell swings to a locked out position overhead use this opportunity to attempt a heavier kettlebell but swing it to eye level.   You can of course swing the same kettlebell you have been using lately and the workout will still be challenging. Break up the set of swings as you need to so you can be ready to move on the run!

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. 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

AMRAP in 8 Minutes

15 Wall Ball Shots 20/14lbs
15 Medicine Ball Sit-Ups 20/14lbs

Workout notes: The med ball sit-up rep starts with the ball overhead and on the ground.  Pass through a sit-up and complete the rep when the ball touches your feet. You can scale the movement by ditching the med ball and performing the sit-up at bodyweight. The wall ball shots can be scaled by height or by load of course.  Keep your torso upright throughout the squat!

Skill

3 Rounds of

30 Second L Hang
1 Minute Handstand Hold
2 Minute Plank Hold

Take as much time as you need to to accumulate the time at each station and rest between movements if needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding a knee tuck. Scale the handstands by holding in the pike position from the floor or with your feet on a box. Do your best to complete the plank in the smallest number of sets possible. Maintain hollow during your plank!

WOD

AMRAP in 20 Minutes

400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Workout notes: This workout is a repeat!  Compare your results to your previous attempt if you were able to participate. If the snatches went well attempt an increase in weight vs last time.  Substitute strict pull-ups for supine ring rows rather than banded pull-ups if you have been working the band for a while.