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Friday, June 23 CrossFit Workout of the Day

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Mobility: Continuing from yesterday’s bottom half mobility for the OHS, today we look at the top half with specific focus to the t-spine, shoulder, elbow and wrist.

Warm up
2 rounds:
10 PVC dislocates
10-10 shoulder I’s-Y’s
10 hollow rocks
10 snatch grip press

Strength
OVERHEAD SQUAT
Build to 1RM

Conditioning
“Randy”
75 power snatches for time (75/55)

*12 minute time cap

Thursday, June 22 Workout of the Day

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Mobility: Today’s mobility focuses on the bottom half of the overhead squat to help you get ready for Friday’s 1RM. Here we look at how to mobilize the ankle, knee and hip while tomorrow’s mobility will tackle the top half.

4 rounds for max reps:
1 minute row for calories
1 minute DB burpee step overs
1 minute goblet squats
1 minute burpee pull ups (or alternate 5 burpees/5 ring rows)
1 minute DB push press
1 minute alternating plank toe touches
1 minute ski erg or assault bike for calories
1 minute rest

15-second transition between exercises

Wednesday, June 21 CrossFit Workout of the Day

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Mobility: Strict pressing is a tough one to PR often, but don’t let that discourage you from giving everything you’ve got on maxing out. It’s not just about brute strength — be sure to mobilize the neck, t-spine and shoulders to help you give that max effort.

Warm up
3 rounds:
5 strict pull ups
10 push ups
15 squats

Strength
STRICT PRESS
Build to 1RM

Conditioning
“Kelly”
5 rounds for time:
400m run
30 box jumps (24/20)
30 wall balls (20/14)

*30 minute time cap

We will retest this workout at the end of the next cycle!

Tuesday, June 20 CrossFit Workout of the Day

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Mobility: Receiving the snatch in a full squat does not have to be as terrible as many of us make it out to be, especially if you’re consistent with developing your mobility, stability and strength. Here are a couple tools to get you ready.

Warm up
2 rounds w/ PVC:
10 dislocates
10 OHS
5 Sotts press
5 duck walks (forward & back)

Barbell progression, coach’s choice

Strength
SNATCH
Build to 1RM

Conditioning
“Elizabeth”
21-15-9 reps for time
Cleans (135/95)
Ring dips

*12 minute time cap

Re-test from 4/19

Monday, June 19 CrossFit Workout of the Day

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Test week is here. As always, prioritize eating, sleeping and recovering. Happy testing!

Mobility: Test week is the BEST week! Tackle your 1RM today with this pre-workout hip sequence.

Warm up
6 minutes:
10 banded side steps
5 squat stretches
10 banded pull aparts
:30 hollow hold

Strength
BACK SQUAT
Build to 1RM

Conditioning
“Helen”
3 rounds for time
400m run
21 KBS (53/35)
12 pull ups

*15 minute time cap

We will retest this workout at the end of the next cycle!

Monday, June 12 CrossFit Workout of the Day

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Mobility: Looking for a quick (dynamic) warm-up for squats, then check out Wod Doc’s post on squat jacks. Combining a squat and a jumping jack, you get a little spike in the heart rate and an addition tor your warm-up to stretch out those hips.

Warm up
6 minutes:
10 banded side steps
10 banded pull aparts
10 squats
10 supermans

Strength
BACK SQUAT
85%, 4×2

Conditioning
Performance/Fitness
10 minute EMOM:
Minute 1 – 10 push presses (115/75)
Minute 2 – 12 box jump overs (24/20)

Must be a push press – no jerks!

Wednesday, June 7 CrossFit Workout of the Day

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Mobility: After snatches, overhead squats and presses the past two days, your shoulders might be feeling a big smoked. Be sure to mobilize post workout to recover them and reduce soreness.

Warm up
6 minutes:
10 ring rows
10 scap push ups
10 shoulder Y’s
10 banded pull aparts

Strength
STRICT PRESS
Performance: 85%, 4×3
Fitness: 4×3, across

Conditioning
Performance
8-minute AMRAP:
1 deadlift (@ 1RM back squat weight)
3 strict hspu
20 double unders

Rest 5 minutes

8-minute AMRAP:
7 burpees
14 KBS (70/53)
21 sit ups

Fitness
8-minute AMRAP:
1 deadlift (heavy)
3 strict DB/KB press
40 single unders

Rest 5 minutes

8-minute AMRAP:
7 burpees
14 Russian KBS
21 sit ups

Tuesday, June 6 CrossFit Workout of the Day

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Mobility: The OHS is a great way for coaches and athletes to identify mobility issues and deficiencies. Here are some ways to improve your OHS and in turn your snatch — you’ll see that the first 2 ways are mobility and stability. Without the first two, don’t even think about the rest.

Warm up
3 sets:
2 pause snatch pulls
2 hang muscle snatches
2 OHS
2 sotts press
2 hang snatches

Strength
Performance
PAUSE SNATCH (knee) + HANG SNATCH + OHS
75% x 3 sets (1+2+1)
80% x 2 sets (1+1+1)

Fitness
HANG POWER SNATCH
5×2, across or ascending

Heavier than week 2

Conditioning
Performance
3 rounds, each for time:
15 calorie row
15 unbroken thrusters (115/75)*
Rest 2 minutes
*If the set is broken, you must start back at 1.

Fitness
3 rounds, each for time:
15 calorie row
15 thrusters
Rest 2 minutes
*Thrusters need not be unbroken.

Score is total time, minus rest.

Monday, June 5 CrossFit Workout of the Day

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Mobility: We’ve said this before and we’ll say it again: if you want better squats, you need to butter up those hips! Identify what your limiter is and get to mobilizing it.
Warm up

6 minutes:
10 banded side steps
10 alternating groiners
10 good mornings
10 air squats

Strength
BACK SQUAT
Every 2 minutes for 12 minutes (6 sets)

Set 1: 1 rep
Set 2: 3 reps
Set 3: 5 reps
Set 4: 2 reps
Set 5: 4 reps
Set 6: 6 reps

All sets at 75-80%

Conditioning
Performance
2 rounds of
5 minute AMRAP:
2-4-6-8-10…
Single-arm alternating DB snatch (50/35)
Ring dips

Rest 2 minutes between AMRAPs; start back at the beginning.
Score is the least of the two.
Fitness
2 rounds of
5 minute AMRAP:
2-4-6-8-10…
Single-arm alternating DB snatch
Push ups