WORKOUT OF THE DAY

Wednesday 220216 Split Jerk 10×2

For some this is a day to simply practice a new skill, become more comfortable, and get some reps of split jerk. For others, this is a day to test your strength and skill, working to something quite HEAVY by round 4 or 5 and keeping that load till round 10. Regardless of what camp you’re in, you’ll get a nice long technique intensive warm-up and skill work before loading up the bar. Work on moving well today. Upright torso in the dip. Weight in the heels. Full hip extension before dropping. Solid bar path. Stable landing in the split. Your coaches are here for you so ask us any questions, and be sure to pay special attention during the warm-up. The warm-ups are, after all, not simply for getting warm, but for developing skill, getting specific joints and muscles ready, and priming movement patterns. The warm-ups help us improve, keep us safe and efficient, and ensure each athlete gets what they need… including you! So, don’t waste your warm-up today, or any day!

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

On the 2 minute mark for 10 rounds:
2 Split Jerks
Post loading and any scaling

Tuesday 220215 Run, Hang Clean, Front Squat

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

3 rounds for time:
400m run
15 Hang Power Cleans (60/45kg)
12 Front Squats (60/45kg)
Post finish time and any scaling

Monday 220214 EMOM 20

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

20 minute EMOM:
1: 10 pulls for power (for highest watts)
2: 20ft handstand walk
3: 3 weighted pull-ups (AHAP, unbroken)
4: 10 DB floor press (AHAP, unbroken)
Post floor press loading and any scaling
Post all other metrics in notes

Friday 220211 E5M: Ski + Devils Press

Every 5 minutes for 5 rounds:
12/9 Calorie Ski
Max rep Devils Press (40/30#) to the 2:00 mark
post # of completed devils presses each round and any scaling

Thursday 220210 Chipper For Time

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

As for this workout, make sure you scale the handstand push-up and pull-up volume appropriately! Getting through the 20 HSPU in 4 sets or fewer should likely be your cutoff for going Rx and can help you find a scaling that is difficult enough to force some breaks without forcing you into sets of 2-3 reps at a time. If these are so easy that you go unbroken, you’ve scaled too much! For that big set of 40 pull-ups smack in the middle of the workout, try to go in smaller sets with short rests. We repeat SHORT rests! Scale so you can get at least 5 reps at a time. As always, scaling the volume is totally fair game  and will likely be encouraged for those who can do the movements Rx, but maybe not 40 reps of each.

For time complete:
500m Row
20 Handstand Push-ups
100 Double Unders
40 Pull-ups
100 Double Unders
20 HSPU
500m Row
post finish time and any scaling

Wednesday 220209 Back Squat 5×5

Workout of the Day:
Back Squat
5-5-5-5-5 (for volume, all sets around 80-85% 1RM)
Post loading for all sets and any scaling
Use these dates to help plan your plan: Nov 11 2021 (5×5), June 15 2021 (5×5), May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)

Tuesday 220208 Hang Power Clean + Run Compare To

The 2022 Nobull CrossFit Open is nearly here! Sign up HERE and join fellow CFMers in participating in the largest sporting event in the world. Starting Saturday February 26th, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. Anyone can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with CrossFitters around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, click here!

For time complete:
21 Hang Power Cleans (60/45kg)
600m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
200m Run
post finish time and any scaling
compare to 220728

Intended Stimulus
Run HARD knowing that each one gets quite a bit shorter than the last! Choose a loading on the hang cleans that allows you to get sets of about 7 unbroken in round 1. Too light and this is a total running WOD. Too heavy, and the stimulus is blown. A load that gets 21 and 15 reps done in 3 sets is perfect 🙂 Again, run hard and hang on! (Hint: use that hook grip)

Monday 220207 AMRAP 15

15 minute AMRAP:
14 Alt. DB Snatch (50/35#)
12 Wallball Shots (20/14#)
10 Toes to Bar
Post completed rounds + reps and any scaling

Friday 220204 A Surprise!

This workout is a surprise. It will not be posted below, nor will the guts of the workout be posted on SugarWOD. You’ll simply see that it’s titled “Teamwork” and that it is for time. 🙂 The fact that you won’t know what your getting into until you arrive at The Hut and see the chalk board is not because this workout is harder or easier than of the other workouts we’ve had this week, but simply because it’s a surprise, because that is a part of being generally physically prepared for whatever life throws at you. So, don’t worry, don’t be intimidated, just come in, do your best, and have fun!

Thursday 220203 Open 18.2a Remix

This will be a burner! A sprinty couplet of DB front squats and regular old burpees. Open 18.2a had 55 reps of each, but here you’ll do 72 reps of each by the time all is said and done. Hang on for unbroken as long as possible because once you get through the round of 12 it’s all downhill! This is the perfect workout to practice holding yourself accountable to fast transitions, especially on the last half of the workout.

2-4-6-8-10-12-10-8-6-4-2 reps for time of:
DB Front Squats (50/35#)
Burpees
Post finish time and any scaling