Category: Workout of the Day

Skill
We’re switching up our skill work for the next few weeks to accommodate the Open. We’ll keep our back squat progression on Monday, move our pull up work from Friday to Thursday, and drop the deadlift progression in favor of double under work. Fridays we’ll be throwing in some light skill practice to work on whatever movements show up in the Open workouts (these will be released by CrossFit HQ every Thursday, and we’ll be doing them every Saturday).

Back Squat
De-load week
5 reps at 35%
5 reps at 45%
5 reps at 55%

Keep it light and easy; we’ll go through one more full cycle of 5-3-1 starting next week. We’ve got thrusters in the workout, so don’t blow up your squats.

Workout of the Day
For time:
27-21-15-9
Thruster
Toe to bar

Time cap: 15 minutes

Happy Monday!
This is a twist on an old classic, with the volume turned up to 11. 72 reps of each movement is no joke, so be sure that you’re selecting scaling options that let you keep chipping away in small sets. Your toes to bar will probably degrade quickly; if you know that will happen, then start small and stay consistent.
This isn’t a sprint.
Don’t tear.

standard: 65/45, 25 med ball sit ups each round instead of toes to bar (not 27-21-15-9). thruster rep scheme stays the same.
rx: 95/65
sport: no singles on the toes to bar, no more than 2 sets in any thruster round
metcon: 8×1:00 on, 0:30 off

Workout of the Day
6 rounds:
1:30 sandbag cleans
1:30 steps ups
1:30 rest

You’ll be accumulating way more reps on your step ups today than your sandbag cleans, but don’t deliberately slow down on the movement to save energy because of it (don’t sandbag the sandbags). Put a strong effort in on the cleans, and then hang on to a steady pace on the step ups.

standard: 20/12″, 70/55
rx: 24/20″, 100/70
sport: 24/20″ goblet step ups w/50/35 lb DB, 150/100
metcon: 6×3:00 on, 1:30 off

Workout of the Day
AMRAP in 30 minutes:
800 m run
40 alternating dumbbell snatches
200 m farmer carry (one KB, one DB)

Pick a dumbbell weight that lets you move through the snatches in sets of 10 or so consistently throughout the workout. To round out the farmer carry, select a kettlebell that’s within 10 pounds of your dumbbell weight. This is a long one, so settle into a sustainable pace and just keep chipping away!

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 100/70 lb sandbag carry, 50/35 lb DB snatches
metcon: 6×4:00 on, 1:00 off

Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

Up an additional 2.5 to 10 pounds from last week.

We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 16 minutes:
24 sit ups
12 front rack lunges
12 lateral burpees

We’re bookending this week with burpees!
Scale your lunge weight so that it takes no more than two sets to get through twelve reps for the whole workout.
Pick a steady pace and trust that each movement will be just different enough from the last one to let you recover that specific muscle group a little bit.
Enjoy those sit ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Skill
6 rounds:
30 second L sit
15 seconds of rest
30 seconds of wall walks (aim for 2-3 reps)
15 seconds of rest

We’ve got wall walks in the workout today, so we’re going to practice a few in the skill work so that you have a chance to get feedback on your technique and range of motion outside of an intense environment.
There will be tape lines set out on the floor ten inches from the wall; start the wall walk with your belly on the ground, drive up to get your feet on the wall and walk in and up until your hands touch that tape line. Then walk back out under control until you step off the wall and settle back down to have your belly on the floor.
Not totally clear? No worries! Your coach will walk you through it.
Pair with an L-sit, and save some reps for the workout!

Workout of the Day
AMRAP in 7 minutes:
5 wall walks
20 box jump overs

1 minute rest

AMRAP in 7 minutes:
25/20 calories (row, bike, or ski)
20 box jumps overs

Now that you’ve had a chance to practice wall walks in the skill work, we’ll get after them in the workout. Keep control of your body the whole way through the movement; it’ll be tempting to bomb down from the top to save time and energy, but you won’t benefit from the movement as much and you’ll run the risk of compromising your core position in a sketchy way.
Focus on your footwork on the box jump overs, and try to settle into a consistent and symmetric flow from one side to the other.
If you’re on the rower today, focus on sitting tall throughout the movement rather than letting your torso collapse forward at the front.
Score this workout chief style, by adding up your rounds and adding up your reps.

standard: 20/12″
rx: 24/20″
sport: 24/20″
metcon: 7:00 on, 1:00 off, 7:00 on

Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds:
2 minutes of ring dips
2 minutes of clean and jerks
2 minutes of rest
At the start of each 2 minute interval, including the rest, run 200 meters

We had ring dips in the skill work last week, and this week we’re tackling them in a workout. Feel free to use a band to assist on the dips, but if you need more than a green band it may be smart to develop your shoulder strength with push ups before doing dips in a high-intensity context.
Your clean and jerk should be heavy enough to push you to quick singles or small sets.
Pick a run distance that you can finish in a minute or less each time.
Your score is the sum of all of your ring dips and all of your clean and jerks.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off

Skill
Every 45 seconds for 10 rounds:
3 touch and go power cleans

We’re keeping the weight lighter today and practicing barbell cycling technique; whether you’re coming to a full stop at the hang on the way back down or reaching straight for the floor, you’ll be working on a method of confidently working through three reps with little to no pause in your motion.
Some weights are listed below as rough guidelines for standard, rx, and sport, but switch these up if you’re stronger or weaker on the lifts.
Try to pick a weight and stick with it across the interval unless it’s totally unreasonable to do so.

standard: 95/65
rx: 155/105
sport: 185/135

Workout of the Day
In 20 minutes, with a partner, complete:
150 wall balls total (switching any time)
then
100 kettlebell hang snatches total (switching any time)
then
Max calories in the remainder of the 20 minutes (row, bike, or ski)

Your score on this workout is the calories that you and your partner accumulate on your machine. You don’t have to share a machine, but you do have to wait for your partner to be full off of theirs before you get on yours and start.
We’re building off of the kettlebell hang clean and push press from last week with the kettlebell hang snatch this week. The movement isn’t much more physically demanding, and many people find it a bit more natural and comfortable than the clean. Your coach will review the technique with you.
Share a wall ball target even if you don’t share a ball, and focus on quick and efficient switching on and off the target.
You don’t have to divide the work evenly.

standard: 12/8 lb ball, 16/12 kg kb
rx: 20/14 lb ball, 24/16 kg kb
sport: 20/14 lb ball, 28/20 kg kb
metcon: 5×3:00 on, 1:00 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today.

Workout of the Day
3 rounds for time:
15 pull ups
21 burpees
400 m run

15 minute time cap

Pushing the pace on the workout today is going to require getting comfortable with performing pull ups while fatigued; as you’re coming back in from the run, start thinking ahead to how you’ll approach the bar and what set sizes you’re up for so that you can keep your momentum up.
If you’re comfortable with all three movements, then this workout should be done at an aggressive pace.

standard: Jumping pull ups (bar just within standing reach)
rx: kipping pull ups
sport: chest to bar pull ups
metcon: 6×1:30 on, 0:30 off

Workout of the Day
1 minute of alternating dumbbell hang power cleans
1 minute of sit ups
1 minute of calories (row, bike, or ski)
2 minutes of alternating dumbbell hang power cleans
2 minutes of sit ups
2 minutes of calories (row, bike, or ski)
3 minutes of alternating dumbbell hang power cleans
3 minutes of sit ups
3 minutes of calories (row, bike, or ski)

As the duration that you spend on each movement builds from round to round, focus on maintaining a steady pace and resting when it’s reasonable. This is a long workout, so don’t let the short 1 minute rounds at the start fool you into taking an aggressive approach to it. Your score today will be the sum of all of your hang power cleans, sit ups, and calories.

standard: 35/20
rx: 50/35
sport: barbell HPC, 95/65
metcon: 2:00 on, 1:00 off, 4:00 on, 2:00 off, 6:00 on, 3:00 off

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Deadlift
Box jump

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute (Essentially 1 minute plank, 2 minute AMRAP).

The plank will be a tough hold in the middle of a heavy lifting/conditioning workout, but do your best to hang on for the full minute. Pay extra attention to your positioning on the deadlift, as you’ll be doing the movement with a fatigued core. Pick a weight that lets you hit 10 or 15 unbroken.

standard: 95/65, 20/12
rx: 155/10, 24/20
sport: 225/155, 30/24
metcon: 5×2:00 on, 1:00 off