Category: Workout of the Day

Skill
10 sets of 3 strict pull ups

Rest about a minute between sets

We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is a great way to bridge the gap between bands!

standard: banded
rx: unassisted
sport: weighted

Workout of the Day
4 rounds:
1 minute of sandbag cleans
1 minute of ring dips
1 minute of burpee box jumps
1 minute of rest

standard: 70/45 pound sandbag, 20/12 inch box
rx: 100/70 pound sandbag, 24/20 inch box
sport: 150/100 pound sandbag, 24/20 inch box, ring dips on the high rings (out of a muscle up)
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean plus hang squat clean

Press the depth on the second rep, following through to the deepest technically sound front squat that you can hit dynamically. Try to hit both reps without dropping the bar. Add weight and work up to a heavy double if you’re comfortable with it.

Workout of the Day
5 rounds for time:
20 alternating dumbbell power snatches
50 double unders

15 minute time cap

Wait until everyone’s finished before you put away your equipment; support your neighbor!

Scale the jump rope to take no more than a minute when you’re fresh. Use a dumbbell with which you’re comfortable hitting relatively high volume; you’ve got 100 reps ahead of you today! Try hanging on for slightly larger sets than you’re used to.

standard: 35/20 pounds
rx: 50/35 pounds
sport: 50/35 pounds, drag rope
metcon: 4×2:20 on, 0:40 off

Workout of the Day
Just one workout at 9 am today!

At 10 am, Kirsten and Alex will be running a free muscle up workshop for anyone who’s interested in getting some more guidance and direction on where to take their practice with the skill. There will still be space for open gym!

Workout of the Day:
AMRAP in 25 minutes, in teams of 3:
Partner 1: Row/ski 300 meters, or bike 800 meters
Partner 2: Max wall balls while parter 1 finishes their distance
Partner 3: Rest

Once partner 1 finished the row/ski/bike, everyone will rotate forward one station (meters to wall balls to rest). Add up everyone’s wall balls at the end of the workout.

Use a different medicine ball from your partners if needed, but do your best to form a group that can all use the same machine. Keep the pace steady on the machine, and then push it on the wall balls to rack up as many reps as possible!

Workout of the Day
AMRAP in 20 minutes:
7 push ups
10 lunges
13 box jump overs

Focus on keeping a tight midline and solid range of motion on your push ups as you tire out. This is a relatively low per-round rep count on the push ups, so take the opportunity to choose a slightly tougher scaling option than you otherwise would. Stay precise and controlled on your box jump overs!

standard: 20/12″
rx: 24/20″
sport: 30/24″
metcon: 5×3:00 on, 1:00 off

Workout of the Day
3 rounds:

2 minutes to complete:
7 power snatches
7 strict pull ups
Max power snatches in remaining time

Rest 1 minute

2 minutes to complete:
10/7 calories
7 strict pull ups
Max calories in remaining time

Rest 1 minute

Use a light weight on the power snatch; you should be able to finish the 7 buy-in reps in under 30 seconds and no more than 2 sets. For the strict pull ups, scale the difficulty so that you can always finish them with at least 30 seconds left in the 2 minute interval. You’ll only be counting the snatches and calories that you accumulate after your strict pull ups in this workout; the rest is just a buy-in.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6×2:00 on, 1:00 off

Skill
Monday is President’s Day; we’ll have just one class at 9 am. At 10 am, Kirsten and Alex will be running a free muscle up workshop (rings and bar) for anyone who wants to get more individual help, make attempts at full muscle ups, or get feedback on how to progress indipendently with muscle up practice going forward. There will still be space for anyone who wants to use open gym.

We hope to see you there!

8 sets:
2 low ring muscle up transitions
2 ring dips
2 high ring swings plus arm pull, or 1 attempt at a ring muscle up set

Keep your transition and dip practice low, and then hop up on the high rings to either practice your swing or go for a muscle up!

Workout of the Day
AMRAP in 8 minutes:
20 kettlebell swings
20 sit ups

Rest 2 minutes

AMRAP in 8 minutes:
25/20 calories
20 sit ups

Focus on quick transitions and minimal downtime in the first half; it should feel relatively easy to keep moving on both the sit ups and the swings, even if you need to break up the swings a bit. On the second half, push the pace hard on the machine and try to recover on the sit ups. Record rounds and reps individually for both AMRAPs.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
5 sets:
2 tempo front squats (3 sec descent, 3 sec hold, fast up, 3 sec between)
3 regular front squats

Rest ~2 minutes between rounds

We’re bumping up the per-set volume of the squats and mixing tempo with regular today; keep the weight around the same 65-75% and try to hang on for the added reps.

Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21-24… etc
Push jerks
60 drag rope single unders before each set

Use a push jerk weight at which you’re able to keep sets of 4-8 throughout the whole workout. Do your best to relax and catch your breath on the single unders before you’re back on the barbell for the next round. Keep a tight core and don’t compromise on lifting technique as you tire out in the second half of the workout.

standard: 75/55
rx: 115/85
sport: 135/95, 40 crossovers before each round
metcon: 6×1:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
8 kipping swings, kipping pull ups, or chest-to-bar pull ups
20 second ring support hold
20 second L-sit

Scale the pull ups with a band if needed so that you’re able to finish each round of 8 in two or three quick and clean sets. The ring support and L-sit should both be modified so that you can hold for the full 20 seconds without a break each round; use foot assistance or a band on the ring support hold, and modify the L-sit by leaning back and tucking one or both legs.

Workout of the Day
1 minute of lateral burpees
1 minute of power cleans
1 minute of calories
2 minutes of lateral burpees
2 minutes of power cleans
2 minutes of calories
3 minutes of lateral burpees
3 minutes of power cleans
3 minutes of calories

You’ll be spending 18 minutes on three very tough movements, so be conservative with your pace! Don’t be fooled into thinking that these are quick efforts by the first three one-minute intervals. Choose a barbell weight that’s challenging and forces singles, but which never gets sketchy.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on

Skill
EMOM for 4 minutes:
Squat snatch

Then:
8 minutes to work on squat snatching

Work up to a heavy single during the 8 minutes if you’re comfortable with the lift, or keep it lighter and practice technique and drill work assigned by your coach. Always work well within the limits of your shoulder flexibility on these lifts; stretching is where you should push your flexibility, not dynamic heavy lifting!

Workout of the Day
AMRAP in 15 minutes:
9 toes to bar
12 single arm overhead lunges (one dumbbell)
15 box jumps

Scale the target range of motion on the toes to bar so that you can finish most rounds in 3 quick sets. Switch arms whenever you’d like on the overhead lunges, as long as you’re getting a roughly even amount of work on both sides. If you’re looking to move quickly on this workout, then focus on efficient technique and very smooth, very quick transitions from one station to the next.

standard: 35/20 lb DB, 20/12 inch box
rx: 50/35 lb DB, 24/20 inch box
sport: double DB OHL: 2×40/25 lb DB, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

This skill work is a repeat from January 16th: check your notes and see if you can choose a more challenging scaling option today!

If you haven’t tackled tempo ring dips yet, then be conservative in your first few rounds; use a band or foot assistance to make the difficulty manageable.

Workout of the Day
10 rounds for time:
9 thrusters
25 double unders

15 minute time cap

Hold off on putting your equipment away until everyone is finished; stick around and cheer on your neighbors!

You should be using a light enough bar to tackle every round of thrusters unbroken. The double unders are also relatively low volume per-round here, so it’s a good goal to make an attempt at unbroken jump rope as well. If you need to scale the jump rope, then reduce the volume/difficulty so that it takes no more than 30 seconds.

Feeling nostalgic? Check out the sport option below and tackle the final Open workout of 2017!

Fun fact! Coach Kirsten competed at the CrossFit games in 2017 and 2018. When she completed this qualifier workout in 2017 (the sport version), she finished in 6 minutes and 58 seconds!

standard: 45/35 pound bar
rx: 75/55 pound bar
sport: 95/65 pound bar, 35 double unders per round
metcon: 4×2:20 on, 0:40 off