Category: Workout of the Day

WOD

For time

Row 1000M

then

30 Clean and Jerks 135/95lbs

Workout notes: We’re combining a “warm up” row with the classic CrossFit workout “Grace”.  Find a pace on the rower that works for you and stay consistent throughout the 1000M.  It’s better to start slower and speed up towards then end rather than come out fast and be forced to slow down due to fatigue. The weight you choose for the “Grace” portion of the workout should be something you can perform efficient reps with good technique.   Each rep should be under control and well below max effort!

WOD

3 Rounds for Time

400M Run
21 Thrusters 95/65lbs
12 Burpee Box Jump Overs 24/20″

Workout notes: Don’t be a hero and hit that first set of thrusters unbroken if it will just make you redline and get you to failure! Hitting a large set is fine but leave something in the tank so you can keep moving! Scale the thrusters by load or substitute them with goblet squats if you are still learning the squat.  Perform step over the box burpees if you are worried about hitting the jump!

Skill

EMOM for 10 Minutes
2×1 Clean & Split Jerk

The focus of this skill work is the Split Jerk! Work up to a light load and perform two separate Clean & Jerks.  Use any method of clean to receive the barbell at the shoulders. A power clean will probably be the most efficient and should be manageable using a light load.  The pace will be quick so use a weight light enough that you can make your lifts in about 15-25 seconds leaving ample time to rest. Focus on your footwork!

WOD

AMRAP in 12 Minutes

10 Pull-Ups
10 Dumbbell Hang Snatch 45/30lbs
10 Dumbbell Lunge Steps 45/30lbs

Workout notes: With the dumbbell hang snatch there is no need to touch the ground between reps.  Bring the dumbbell below your hips to the hang position between reps.  Break up the reps in whatever way works best for you.  Carry the dumbbell in the front rack or on your shoulder but keep your torso vertical for each step.

Skill

3 Rounds

2 Minutes Plank Hold
1 Minute Handstand Hold
:30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach.

Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up to a modified planche or scaled down by holding the position as long as you can.  The handstand can be freestanding to increase difficulty or scaled down in a number of ways!  For the squat hold get your hip crease below parallel while holding a plate at arms reach.  Hold that for :30 seconds or as long as you can! The plate should help you maintain an upright torso.

WOD

6 Rounds for time

6 Front Squat 165/110lbs
15 Push-Ups

Workout notes: If you participated in the skill work, you just worked on holding an upright torso. So keep that in mind with you are performing the front squats.  Keep your elbows up and try to maintain your torso angle from the bottom of your squat to fully standing. Go only as heavy as you can achieve full depth and track your knees over your feet.  As you get fatigued don’t give up on the mechanics!

Don’t forget to sign up for CrossFit day at the Oakland A’s! The game is Sunday 9/7.  Tickets are $25 and include a t-shirt.  We will be sitting together and so far we have 30 people going!  Get your name on the list and reserve your tickets. Friends and family are welcome! To reserve your tickets email Matt or let us know in the box!

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

5 Rounds for Time
15 Box Jumps 24/20″
9 Toes-To-Bar

Workout notes: Scale this workout first by box height and start by practicing jumping up, resting at the top then stepping down and starting your next jump so you can set steady pace.  You can also perform step ups as a scaling option as well.  Scale toes-to-bar to knees tucks or sit-ups!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember today is weightlifting at 5:30PM. Regular CrossFit is at 4:45 and 6:30PM![/creativ_alertbox]

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 15 Minutes

12 Power Clean 135/95lbs
6 Push Jerks 135/95lbs
200M run

Workout notes: Work on your efficiency during the power clean! Catch the bar with your elbows up and in a partial squat.  Plan some rest prior to your last power clean  and before your first push jerk and try to complete all 6 reps in one set!  You should of course set the bar down if you need to but this will save you from doing extra power cleans.  Pace yourself on the run so that you are recovered and ready to move when you get back!

Strength

Back Squat 8-5-5-3-3-2-2

Work up to a strong effort 2 rep back squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest is collapsing forward you most likely have a movement issue that needs to be addressed ! Establish good form early and increase only if your mechanics are sound.

WOD

AMRAP in 10 Minutes

15 Kettlebell Swings 24/16kg
30 Double Unders

Workout notes: Focus on the double unders for this workout!  If they are new to you they will be tough but the best way to learn them is by doing them!  You can perform 3:1 single unders  as a scaling option however the workout won’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!

WOD

3 Rounds for Time

400M Run
30 Wall Ball Shots 20/14lbs 10/9′
20  Deadlift 185/135lbs

Workout notes:  Big sets of “light” deadlifts today. Try breaking the set into manageable numbers so you don’t redline before the run.  If the weight is so heavy that you are forced to do singles at max effort you have gone too heavy. An appropriate weight would be something below 60% at least.

WOD

For time

10 Burpee Bar Hops
10 Hang Power Cleans 135/95lbs
200M Run
15 Burpee Bar Hops
15 Hang Power Cleans 135/95lbs
400M Run
20 Burpee Bar Hops
20 Hang Power Cleans 135/95lbs
800M Run

Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The weight you choose shouldn’t be so heavy that you are doing singles early otherwise you will be in trouble during that last round where most of the work happens!   Remember to be efficient and catch the power clean at your shoulders in a partial squat.  Finish with your elbows in front of the bar while upright. Scale the burpees by stepping over the bar rather than jumping and don’t forget about the run! Try not to treat it as recovery.  It’s a large part of the workout. Keep those feet moving!

Skill

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

3 Rounds with 1 Minute on each station

Toes-To-Bar
Ball Slams
Kettlebell Snatch 24/16kg
Double Dumbbell Push Press 35/20lbs
Row for Calories
Rest

Workout notes: This workout is performed “Fight Gone Bad” style.  As with any interval workout you should start pacing early! Consider giving yourself a self imposed time limit at each station and  begin your transition when the time hits. Your score is your total amount of repetitions.