Category: Workout of the Day

Remember it’s Tuesday! Olympic lifting is at 5:30 and regular CrossFit classes are at 4:45 and 6:30.

Strength

Back Squat:

5×3

or 

Work in sets of 5-8 reps increasing weight in small increments.

WOD

AMRAP in 12 Minutes of

21 Sit-Ups
15 Push-Ups
9 Squat Clean 135/95lbs 

or 

21 Sit-Ups
15 Push-Ups
9 Medicine Ball Clean 

This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do. 

Strength

EMOM for 16 Minutes

Odd 3 Power Snatches: Add 2.5-5 pounds from the last time you saw this or set your first benchmark.
Even Max sustainable set of unbroken Toes-To-Bar

or

Odd 5 Power Snatch with pause at the knees.  Start light and plan to add a few pounds at the halfway point if things go well.
Even Max sustainable set of Knees-To-Elbows or Knee Tucks

WOD

5 Rounds for time of 

20 Kettlebell Swings 24/16kg
10 Alternating Pistols

or

3-5 Rounds for time of

20 Kettlebell Swings
10 Alternating High Box Step Ups

Strength

1RM Turkish Get-Up

WOD

10 Rounds for time of 

10 Burpees
5 Deadlifts  315/205lbs
5 Box Jumps 30/24″

Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!

Skill

Handstands and Muscle-ups:

Work through the following at your own pace.

5 x Freestanding Handstand (with partner if necessary)
or 
3 x 1 Minute Handstand Hold against  the wall

and 

5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. 

WOD

AMRAP in 18 minutes of  
400M Run
10 Power Cleans 155/105lbs
30 Double Unders

Strength

Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time.

WOD

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
5 Renegade Rows 40/30lbs

A Renegade Row has four movements.  Two strict plank push-ups and alternating pulls with dumbbells.  

If you’re still working on getting strict plank push-ups you’ll work through the following with as much resistance as you can handle. 

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
10 Push-Ups

Strength

8×3 Weighted pull-ups

If you’re using a band or working bodyweight do 8 sets for max reps.

WOD

AMRAP in 15 minutes of 

20 Burpees
15 Box Jump 24/20″
10 Push Press 115lbs/75lbs

Strength

EMOM for 16 Minutes 

Odd 3 Squat Cleans ~ 70% of 1RM

Even REST

WOD

5 Rounds for time of 

12 Thruster 95/65lbs
200M Run

Strength

Deadlift 5×3

WOD

AMRAP in 10 Minutes of

20 Alternating Dumbbell Snatch 40/30lbs (Rep is completed when both ends of dumbbell are placed on the ground)
10 Toes-To-Bar

Strength

5×2 Split Jerk 

WOD

AMRAP in 15 Minutes of 

30 Double Unders
15 Hand Stand Push-Ups
10 Front Squats 135/95

WOD

“Eva”

5 Rounds for time of

800M Run
30 KB Swings 32/24kg
30 Pull-Ups

Eva is a high volume workout, you can of course choose to scale down Eva to something that is appropriate for you. Whatever you choose it should be something you can keep moving through the whole time (ie. not 150 single pull ups) 

OR

“Helen”

3 Rounds for time of 

400M Run
21 KB Swings 24/16kg
12 Pull-Ups

Choose the load and volume that’s best for your current fitness level.