Category: Workout of the Day

Strength
Squat Snatch 3×1 ~ 80%

Work up to about 80% of your best and make 3 lifts at that weight.  Move up in small increments and be sure to record any misses you make on the way up.  Continue on up to a 1RM attempt if you have time and things are going well.

New lifters should work the complex Power Snatch + Overhead squat starting with a light weight and try to ride the barbell down into the bottom of the squat.   Move up in weight when you have the movement down.

WOD

10-1
Kettlebell Snatch 24/16kg
See The Lights Sit-ups 25/15lbs

Off Ramp WOD

10-1
Kettlebell Snatch
See The Lights Sit-ups

Skill

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

For the TTB work on timing your swing with your knees tucked to your chest and then extending the toes at the bar.  Don’t worry about the total number of reps but focus on good sets of repeated swings.  Scale the movement by performing knees to elbows, or knee tucks on the rings.

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
5 Hang Power Cleans 155/105lbs
10 Lateral Burpee Bar Hops
200M Run

Off Ramp WOD

AMRAP in 15 Minutes
5 Hang Power Cleans
10 Lateral Burpee Bar Hops
200M Run

If you are new to the olympic lifts go light and work on perfecting the hang power clean. Catch the bar in a partial squat position with your elbows up and the bar resting on the body.

[creativ_alertbox icon=”” colour=”yellow” custom_colour=”#eeee22″]Today is Tuesday, that means the 5:30 class dedicated weightlifting! Regular CrossFit is at 4:45PM and 6:30PM[/creativ_alertbox]

Strength

Split Jerk 3 ~ 75%

Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in small increments.  Make 3 attempts at each weight before you move up.

WOD

4 Rounds for Time

25 Wall Ball Shots 20/14lbs to 10/9′
25 Kettlebell Swings 24/16kg

Off Ramp WOD

4 Rounds for Time

15 Wall Ball Shots
15 Kettlebell Swings

If you are new to CrossFit don’t be afraid to start with less volume and ramp up to the big numbers over time!  Make sure your mechanics are sound during the squat.  If you are having trouble use a target or go with light goblet squats!

Strength

1RM Weighted Pull-Up

WOD

AMRAP in 10 Minutes

10 Deadlift 165/110lbs
15 Box Jump 24/20″

How fast can you move?

Off Ramp WOD

AMRAP in 10 Minutes

10 Deadlift
15 Box Jumps or Step Ups

WOD

10 Rounds for time

100M Run
21 Air Squats
100M Run
9 Push Press 115/75

Squats happen out by the wall and push press at the gym. Be sure to choose a weight you can move easily for all 9 when you are fresh!

Off Ramp WOD

5-7 Rounds for time

100M Run
21 Air Squats
100M Run
9 Push Press

If you are scaling the volume cut it down to a number that lets you keep the intensity up throughout the entire workout!

WOD

“CrossFit Open 13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45lbs
30 Burpees
30 Snatch 135/75lbs
20 Burpees
30 Snatch 165/100lbs
10 burpees
Snatch 210/120lbs, as many reps as possible

Do burpees over the bar if you want to simulate the standards for the Open.   If you are scaling this workout talk to your coach about what weight scheme you should use.

Off Ramp WOD

For Time with 17 Minute Time Cap

30 Burpees
10 Snatch
20 Burpees
10 Snatch
10 Burpees
10 Snatch

Use the same weight for all of the Snatches! Use a weight that takes effort but is well below your PR.

Strength

1RM Overhead Squat

Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load.

WOD

50 Wall Ball 20/14lbs 10/9′
200M Run
40 Wall Ball
200M Run
30 Wall Ball
200M Run
20 Wall Ball
200M Run
10 Wall Ball

Off Ramp WOD

30 Wall Ball
200M Run
25 Wall Ball
200M Run
20 Wall Ball
200M Run
15 Wall Ball
200M Run
10 Wall Ball

Scale this workout by volume as well as the medicine ball weight!

Strength
Deadlift 3×2 ~ 90%

Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy.

WOD

5 Rounds for time
10 Power Clean 135/95lbs
15 Push-Ups

Off Ramp WOD

3-5 Rounds
10 Power Clean
15 Push-Ups

Skill

5 x through each

4 Wall Walk
1 Minute Plank Hold
15 Second L-Sit

Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example.

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

Don’t be afraid to test out a heavier dumbbell if you’ve been working with the same one for a while!

Off Ramp WOD

Use a band that makes the pull-ups tough but not so hard that you have to kip! Be sure to protect your back during those snatches!

Strength

Front Squat 3×2 ~ 90%

Work up to about 90 % of your 1RM and perform 3 doubles at that weight. Continue on up to a 1RM attempt if you have time.  New lifters should work up in small increments to a moderately heavy set of 2.  Focus on keeping your torso upright with your knees out and tracking over your toes.

WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
30 Double Unders

Off Ramp WOD

AMRAP in 10 Minutes
15 Thrusters 45/35lbs
15 Lateral Bar Hops or 90 Single Unders with 1 Double Under attempt every 30 Reps