Category: Workout of the Day

Strength

E2MOM for 16 Minutes

3 Front Squat  (working from the floor)

Work up to a moderate weight and perform 3 repetitions every 2 minutes for 8 rounds.  Take the barbell from the floor and perform a squat clean for your first rep. If you are new to the barbell movements keep the load light and perform a power clean and check that your setup is correct before performing the front squat.  Your elbows should be up and pointing out and your squat stance should allow to reach full depth with your knees tracking over your feet.

WOD

For Time

21-18-15-12-9-6-3

Kettlebell Swing 32/24kg
Box Jump 24/20″

Off Ramp WOD

For Time

21-15-9

Kettlebell Swing
Box Jumps

If you’d like to try bumping up the weight you can perform the swings “Russian” style, to eye level rather the all the way overhead as a scaling option. The box jumps can be performed to a lower box or as step ups.

Skill

E2MOM for 10 Minutes
A sustainable set of Push-Ups then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round.

The push-ups will get tough but that’s the point! Try to hang on to your numbers.

If you are still struggling with Double Unders. Attempt a few in about 30-45 seconds of work. You never know when they are going to click. Try to get as many as you can during that time.

WOD

AMRAP in 15 Minutes

6  L-Arm Dumbbell Hang Snatch 45/30lbs
6  R-Arm Dumbbell Hang Snatch 45/30lbs
12 Weighted Lunges Steps 45/30lbs
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

6  L-Arm Dumbbell Hang Snatch 45/30lbs
6  R-Arm Dumbbell Hang Snatch 45/30lbs
12 Bodyweight Lunge Step
200M Run

Strength

Deadlift

8-5-3-2-2-2-2

Work up to a strong effort double. If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. Focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips with the knees tracking over your feet

WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans 20/14lbs
5 Strict Pull-Ups

Off Ramp WOD

AMRAP in 12 Minutes

15 Abmat Sit-Ups
10 Medicine Ball Squat Cleans
5 Pull-Ups

If you ordered a regionals team T-Shirt we will have them in on Monday!  NorCal Regional tickets are selling fast. If you plan on coming to support the team get your tickets here!

The NorCal Regional is 2 weeks away! Get your tickets here!

WOD

10 Rounds for Time

3 Power Cleans 185/135lbs
6 Box Jumps 24/20″
9 Push-Ups

Off Ramp WOD

5 Rounds for time

3 Power Cleans
6 Step Ups
9 Push-Ups

Skill

Split Jerk

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

Work up to a strong effort Split Jerk.  New lifters should work on perfecting the technique prior to increasing the load.   Start light and go up in small increments. Work on keeping the bar on your torso with your elbows up as you dip. Concentrate on controlling the dip and then exploding upward as you drive the bar off of your shoulders.  As you catch the bar you should be dropping into a low lunge with your arms locked out. If you are pressing the bar over head then you haven’t dropped low enough!

WOD

CrossFit Open 12.5

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters 100/65lbs
CTB Pull-Ups

Off Ramp WOD

AMRAP in 7 Minutes

3-6-9-12-15-18 …

Thrusters
Pull-Ups

Strength

Squat Clean

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

Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Only add weight if you are able to smoothly ride the bar down.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. The bar should be racked on your shoulders with your elbows in front of the bar as you stand up.  Only increase the load if you have the mechanics down.

WOD

AMRAP in 10 Minutes

10 Knees To Elbows
20 Kettlebell Clean & Jerk 24/16kg
30 Air Squats

Off Ramp WOD

AMRAP in 10 Minutes

10 Knee Tucks
20 Kettlebell Clean & Jerk
30 Air Squats

Strength

EMOM for 10 Minutes

Odd Sustainable set of Strict Pull-Ups
Even Handstand Hold

Start with a number you think you can maintain and try to hold that number for 5 rounds.  Be sure to give yourself some recovery time before you kick up into the handstand and come down  early enough to get on the pull-up bar. Plan on working for ten minutes and don’t go to failure in the first round!

WOD

3 Rounds for time

400M Run
21 Burpee Bar Hops
12 Deadlift 225/155lbs

Off Ramp WOD

3 Rounds for time

400M Run
21 Burpee Over the Bar
12 Deadlift

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

E2MOM for 14 minutes

3 Push Press (from the floor)

Work up to a moderate effort Push Press and perform 3 every round. Remember this is both a strength and skill exercise! It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push with the legs and then drive with the arms while keeping the legs straight.  Practice catching the bar with soft knees and rebounding into your next rep.

WOD

“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Off Ramp WOD

“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Skill

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. Make sure you are dropping underneath the bar to catch it a partial squat. 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 12 Minutes
30 Wall Ball Shots 20/14lbs 10/9′
15 Box Jumps 24/20″

Off Ramp WOD

AMRAP in 12 Minutes
15 Wall Ball Shots
15 Step ups

Scale this workout by throwing a smaller medicine ball and/or hitting a lower target but also consider smaller sets if you are brand new to CrossFit.  Bigger sets are harder!