Category: Workout of the Day

Strength

1-1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

For time

21-15-9

Double Dumbbell Push Press 45/30lbs
Box Jump 24/20″
Chest-To-Bar Pull-Ups

Workout notes: This workout falls into the sprint category if you are proficient at all of the movements.  The big sets of push press are tough so break them up as much as you need to so you can work without hitting failure during the pull-ups.  Kipping pull-ups are totally appropriate if you have the base strength to do them.  Scale the workout to chin over bar pull-ups or perform small sets of ring rows.  If you are on a band or doing ring rows, keep the movement strict and build that strength!

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

AMRAP in 10 Minutes
Front Squats 185/125lbs
E2MOM 25 Sit-Ups

Workout notes:  You’ll begin the workout with 25 sit-ups and perform another set of  25 Sit-ups every two minutes thereafter.  You’ll have whatever time is remaining during each 2 minute interval to perform as many front squats as possible.  If your chosen weight is deep into the 70-80% range then the benchmark weight is most likely too heavy.  Either way you are looking for the same mechanical standards we are always talking about with front squats to determine if the weight is appropriate.  Your body will be positioned best at near vertical but more importantly your elbows should be up and pointing out through the entire range of motion.   The benchmark weight is “heavy” but it should still be well below your max such that you can perform a few reps every minute.  The suggestion is there to bump up what you might normally use in a metcon. Most folks will do best with 1 large set or at most a couple of small sets during their squat time.  Be sure not to choose a weight so heavy you are doing single squat cleans from the get go.

Skill

Run 1 Mile for time

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

“DT“

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic Hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tire. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

Strength

2-2-2-2-2-2

Weighted Pull-Ups

Perform 6 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 6 sets for max reps of supine ring rows.

WOD

AMRAP in 15 Minutes

4 Kettlebell Squat Clean Left Arm 32/24kg
4 Kettlebell Squat Clean Right Arm 32/24kg
8 Burpees jumping onto a 45lbs plate
Rest 30 Seconds after each round.

Workout notes: Perform as many Kettlebell Squat clean and Burpee “sprints” as you can during the allotted time.  Make a note of the clock and rest after each round for 30 seconds regardless of how long the round took you.  You will probably feel like you don’t need the rest early on but don’t jump the gun and try to hit each round with the same intensity for the entire workout.  The goal is to perform each round as sprint with quick execution on the burpees.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. This workout was presented to us years ago and these movements are basic to human function but performed in this format they can be quite challenging.  Your first choice ought to be “Cindy” if you have never performed that workout but if you are a seasoned veteran and feel like performing her more difficult cousin, give “Mary” a try!

WOD

5 Rounds for Time

12 Push Press 115/75lbs
15 Russian Kettlebell Swing 32/24kg
400M Run

Workout notes: The benchmark for this workout is a heavier swing than you might normally see.  Take this opportunity to step out of your comfort zone a bit and try a little bit heavier kettlebell if you think you are ready.  If it’s your first attempt at a heavier kettlebell just swing the kettlebell to eye level for each rep rather than going overhead.  You’ll be doing plenty of overhead work with the push press.  The run can act as recovery for the two arm movements so keep the pace up and get right on the barbell when you get back from the run.

Skill

Tabata Double Under

Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up for each round.

WOD

For time

30-21-12

Back Squat 135/95lbs
Knees-To-Elbows

Workout notes: The back squat starts from the floor for this workout so you’ll need to be able to clean and press the bar overhead and transfer it to your back for each set of squats you perform. The set sizes are large so break them up as needed but think about inserting some recovery time with the bar resting on your back if you want to avoid breaking up the set.  Knees-to-elbows can be scaled by working on knee raises or performing some form of sit-up.  Go easy with the big sets and avoid tearing your palms as your grip gets fatigued.

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 as the weight gets heavier.  Make sure your last reps look like your first.

WOD

AMRAP in 10 Minutes

15 Deadlift 135/95lbs
15 Push-Ups

Workout notes: Be careful with strict movements like the push-up. Going too hot at first can stop you in your tracks early. Try manageable set sizes for each round.  Make sure to perform them as strict as possible with a rigid core. Your chest should hit the ground in unison with your thighs.  Scale them first by working from your knees but still maintaining your posture.  If you are worming up make sure your finish position is solid and you are holding up your weight at the top of the rep.  The benchmark deadlift is a weight that a lot folks will be able to do so don’t be afraid to go “Rx” if the WOD weight is less than 60% of what you were working with today.

Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead squat. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight. If the Overhead Squat isn’t happening today spend

WOD

3 Rounds for Time of

15 Pull-Ups
30 Wall Ball Shots 20/14lbs 10/9′
400M Run

Workout Notes: This workout is 3 rounds of 3 movements that decrease in difficulty for each round.  Be careful with the pull-ups because they fall off fast when you hit failure but you can definitely use this workout to test your limits.  If a set of 15 is in your wheelhouse go for it and use the rest of the round as recovery for the pull-ups.  You’ll feel really strong on that first set but after that try working with a set size you can sustain.  30 Wall Ball Shots will take about a minute when done unbroken but if that ruins your run add some rest there too!

Skill

3 Rounds not for time of

4 Wall Walk
90 Second Plank Hold
30 Second L-Hang (from pull-up bar, or rings)

Take as much rest as you need to between each movement and put your best effort into each one. Scale the movements to a level the gets you closest to ideal form with strong effort for your ability level.

WOD

3 Rounds for Time

15 Power Cleans 135/95lbs
15 Burpee Bar Hops

Workout notes:  This workout should feel a lot like a sprint but be sure to manage that first round.  If going unbroken with the barbell means you’re at a dead stop on the burpees it might be best to break up the first set of cleans.  If you do decide on a  set size don’t be tied to your numbers. Keep moving!