Friday, March 31 CrossFit Workout of the Day

Mobility: Some ankle mobility to help you with snatching today. If you’re wondering why a lot of these videos show the same or similar mobilizations for certain body parts, it’s because they work! Give them a try.

Warm up
3 rounds:
10 pass thrus
10 OHS
5 duck walks
5 Sotts press

Skill
15 minutes of snatch technique work
Empty bar or very light weight (no more than 40% of max)

Conditioning
Performance
Five 3-minute rounds of:
10 power snatch (135/95)
10 box jumps (30/24)
Max calorie row

Rest 3 minutes between rounds

Fitness
Five 3-minute rounds of:
10 hang power snatch
10 step ups
Max calorie row

Rest 3 minutes between rounds

Thursday, March 30 Workout of the Day

Mobility: Spring is officially here, which means more running will be incorporated into workouts. Here’s a quick 10 minute mobility routine you can do prior to your run.

18 minutes to complete 2 rounds of:
40 burpees
1k row
Rest 1 minute between rounds

Rest 3 minutes

18 minutes to complete 5 rounds of:
15 sit ups
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell shoulder to overhead
3 manmakers

Wednesday, March 29 CrossFit Workout of the Day

Mobility: First step to getting better in the gym, is accepting your weaknesses and tackling them. If mobility is tough for you, and you accept you need more mobility, then you’re already headed in the right direction. Check out beginner’s mobility for the front squat (easily transferable to clean mobility).

Warm up
3 sets:
2 clean high pulls
2 muscle cleans
2 front squats
2 push press
2 jerks (any style)

First set with empty bar, then increase weight.

Strength
Performance:
CLEAN PULL + CLEAN + JERK

75%, 2 x (1+2)
80%, 3 x (1+1)

Fitness:
CLEAN PULL + HANG POWER CLEAN
5 sets, across

Conditioning
Performance
3 rounds for reps:
1 minute max burpees
1 minute max thrusters (75/55)
1 minute max KBS (70/53)
1 minute max sumo deadlift high pulls (75/55)
1 minute rest

Fitness
3 rounds for reps:
1 minute max burpees
1 minute max dumbbell thrusters
1 minute max Russian KBS
1 minute max KB sdhp
1 minute rest

Tuesday, March 28 CrossFit Workout of the Day

Mobility: This video talks about the bench press, but it applies to the floor press as well. Focusing on your pec, teres and scap.

Warm up
5 minutes:
10 glute bridges
10 single leg deadlifts w/ KB (5/leg)
5 scap push ups
5 strict pull ups

Strength
SUMO DEADLIFT
5×5, ascending

Superset with

FLOOR PRESS
5×5, ascending

Try to go heavier than week 1 for both lifts.

Conditioning
Performance
For time:
50-40-30-20-10 Double unders
21-15-9-6-3 Overhead lunges (95/65)

Fitness
For time:
100-80-60-40-20 Double unders
21-15-9-6-3 Plate overhead lunges

*12 minute time cap

Monday, March 27 CrossFit Workout of the Day

Mobility: The inability to hold a front rack will affect a number of lifts. Best way to kick it is to mobilize in the range of motion you lack. Here’s a simple one you can do with your PVC.

Warm up
6 minutes:
10 banded good mornings
10 walking lunges
10 air squats
10 hollow rocks

Strength
FRONT SQUAT
Performance: 80%, 3×4
Fitness: 3×4, across (heavier than week 1)

Conditioning
Performance
3 rounds for time:
400m run
6 strict pull ups
10 toes to bar
15 push ups

Fitness
3 rounds for time:
400m run
6 ring rows
10 hanging knee raises
15 push ups

 

Sunday, March 26 CrossFit Workout of the Day

Warm up
Coach’s choice

Partner Workout
In teams of 2, for time:

2 rounds of
50 wall balls (20/14)
6 clean & jerks (185/125)

Then, 1 round of
40 pull ups
80 push ups
40 pistols

Then, 27-21-15-9 reps of
Deadlift (185/125)
Double unders (x4 – 108-84-60-36)

Friday, March 24 CrossFit Workout of the Day

Mobility: Pistols are a test of your mobility. If you can’t do pistols, perhaps you should give this a look.

Warm up
3 rounds:
10 pass thrus
5 OHS
5 snatch balance
5 Sotts press
10 groiners

Skill
15 minutes of snatch technique work
Work up to 80% for EMOM

Conditioning
Performance
20 minute EMOM:
Minute 1 – 1 snatch (80% of 1RM)
Minute 2 – 8-10 toes to bar
Minute 3 – 10 pistols
Minute 4 – 10 box jumps (24/20)

Fitness
20 minute EMOM:
Minute 1 – 2-3 hang snatches
Minute 2 – 8-10 hanging knee raises
Minute 3 – 10 Bulgarian split squats or lunge variation
Minute 4 – 10 step ups

Thursday, March 23 Workout of the Day

Mobility: Vacations are fun and relaxing, but long flights are rough on the body. Here are some tips for your flight to keep your body feeling refreshed.

In 40 minutes:

3 rounds of
9 plate ground to overhead
12 push ups
15 box jumps

2 minutes rest

4 rounds of
10 KB push press
10 ring rows
10 v-ups
2 minutes rest

5 rounds of
4 DB burpee squat cleans
8 plank rows
10 KB snatches (5/arm)

2 minutes rest

6 rounds of
50 double unders/100 singles
12/10 calorie ski or assault bike
10 goblet squats

Wednesday, March 22 CrossFit Workout of the Day

Mobility: Quick mobility drills to prep you (and help you cool down) from some Oly lifting today:

Warm up
2 rounds w/ PVC:
5 dislocates
10 front squats
5 front rack Sotts press

2 rounds w/ barbell:
3 clean high pulls
3 muscle cleans
3 cleans
3 push press
3 jerks (any style)

Strength
Performance
Clean & jerk
15 minutes to work to heavy double

Fitness
Power clean & jerk
5×2, across, or ascending

Conditioning
Performance
2 rounds for time:
12 deadlifts (205/135)
15 wall balls (20/14)
9 hang power cleans (205/135)
12 wall balls
6 shoulder to overhead (205/135)
9 wall balls

Fitness
2 rounds for time:
12 dumbbell deadlifts
15 wall balls
9 dumbbell hang power cleans
12 wall balls
6 dumbbell shoulder to overhead
9 wall balls

Tuesday, March 21 CrossFit Workout of the Day

Mobility: Stretch out your lats foo pull-ups today! Don’t wait until something hurts for you to decide to start mobilizing. Be proactive!

Warm up
3 rounds:
10 glute bridges
10 good mornings
10 hollow rocks

Strength
DEADLIFT: 65%, 3×10

Superset with

STRICT PULL UPS: 3 x max effort

Conditioning
Performance
Every 3 minutes for 15 minutes:
15/12 calorie row
15 KBS (53/35)
10 ring dips

Fitness
Every 3 minutes for 15 minutes:
12/10 calorie row
15 Russian KBS
10 push ups