Workout of the Day

Tuesday 160209 - Beginner

Strength
8 minute EMOM: 1-3 of Strict Pull ups

Pick the toughest possible scaling for your pull ups today and limit your total volume (3 reps per minute). If you are good at pull ups, this may mean performing a variation like: chest to bar, L pull ups or weighted pull ups.

Conditioning
20 minute EMOM: 1 Hang Power Snatch

Click here for a preview of tomorrow’s Beginner classes.

Tuesday 160209 - Experienced

Strength Superset
Back Squat 7×2, increasing
Strict Press 7x 2, increasing

Alternate between exercises, rest as needed between sets.

Conditioning
6 minute Ladder for max reps:
1 Wall Ball (25/16)
1 Box Jump with Step Down (24/20)
3 Wall Balls (25/16)
3 Box Jumps with Step Down (24/20)
6 Wall Balls (25/16)
6 Box Jumps with Step Down (24/20)
9 Wall Balls (25/16)
etc…

Click here for a preview of tomorrow’s experienced classes.

Tuesday 150209 - Competition

Warm up
2 rounds
30 second Hollow Hold
1 Slow Controlled Walk Walk
1 box circle, each direction
10 s Freestanding Handstand Hold (have partner help you if necessary, no walking!)
+
2-3 rounds
5 Close Grip Overhead Squat
5 Close Grip Snatch (focus on fast turnover)
5 Jumping Good Mornings
5 Snatch Balance
5 Snatch, from the hip
5 Snatch, from below the knee
5 Snatch, from the floor

First round is empty bar, then add light weight. Don’t set the bar down during the round.

Olympic Lifting
Muscle Snatch 5×1, increasing

(Compare to 2/2)

5 minute EMOM:
2 Hang Power Snatches, from the Hip (10 reps)

Rest 1 minute

6 minute EMOM:
Hang Power Snatch, from Above the Knee (6 reps)

Rest 2 minutes

8 minute EMOM:
Paused Power Snatch, 2 counts Below the Knee (8 reps)

Increase weights every EMOM, but pick one weight across for each EMOM. (Compare to 1/12)

Conditioning
40 seconds for max reps/20s Rest
4 rounds of:
1. Row for Calories
2. Assault Bike
3. Double Kettlebell Swings (24/16)
4. Row for Calories
5. Strict Handstand Push ups

Note how much shorter these intervals are…so plan accordingly, and see if you can push the pace, especially on Assault Bike and Rows.

Click here for a preview of tomorrow’s Competition class.

This Week's CrossFit Endurance WOD

CrossFit Mayhem (Bold) Test
2000 m Row for time.
Every minute complete:
“Death by Thrusters” (65/45)*

*At the 1 minute mark get off the rower and do 1 thruster. At the 2 minute mark get off the rower and complete 2 thrusters, and so on until you complete the row.

15 minute time cap.

Olympic Weightlifting WODs Week of 2/7

OlyWOD
Sunday 2/7 (New time! 12 pm)
Tall Snatch + Snatch Balance 5x(3+3)
Snatch High Pull from Hip + Snatch from Hip 5x(3+1)

Wednesday 2/10 and Thursday 2/11
Muscle Clean + Push Press + Clean Grip Overhead Squat 5x(3+3+1)
Jerk from Behind the Neck + Jerk 7x(1+1)

Black Box Barbell
Sunday 2/7
Back Squat 3×3 (100% of Clean)
Snatch 15×1 (75%) – rest 30 seconds between sets
Clean + Jerk 12-15x(1+1) (75%) – rest 45 seconds between sets

Monday 2/8
Snatch Grip Thruster 6×3 (50-75% of Snatch)
Back Squat 2×4 (100% of Snatch)
Snatch from Hip 8×3 (65-70%)
High Hip Snatch Deadlift 4×3 (80-110%)

Tuesday 2/9
Jumping Good Morning 5×3 (bar only)
From 12” Blocks, Clean Pull + Clean 7x(2+1) (80%)
Front Squat + Jerk w/displaced weights 7x(2+1) (80%)
Jerk Dip 3×5 (90-100-110%)

Wednesday 2/10
Back Squat 5×2 (110% of Clean)
Muscle Snatch + Overhead Squat 5x(1+1)
Snatch 15-20×1 (80%) – rest 30 seconds between sets

Thursday 2/11
Jump Squat 5×5 (bar only)
Muscle Clean + Front Squat + Press + Push Press + Jerk 5x(3+1+1+1+1)
Clean + Jerk 12-15x(1+1) (75%) – rest 45 seconds between sets
Clean Pull 5×1 (85-105%)