WORKOUT OF THE DAY

Friday 220121 5×3 Hang Power Snatch + Open 14.1

Today we get in 5 sets of 3 reps of hang power snatch (building in load) as way of priming technique before retesting CrossFit Open workout 14.1, which was also 11.1 (except requiring a snatch instead of ground to overhead). In this 10 minute AMRAP, if you have compare to data, use the exact same scaling that you used before. If you have never done this WOD before, find a load that allows you to complete the snatches in, at minimum, sets of 5 and go for double unders if you’re able to do even just a few at a time. Go for 60 single unders if needed. 10 minutes is long enough to require pacing so try to resist the all out sprint after 3..2..1.. go!

Workout of the Day:
Hang Power Snatch
3-3-3-3-3
-then-
Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 double-unders
35/25kg power snatches, 15 reps
Compare to Feb 22 2021, July 12th 2019, August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)

Thursday 220120 3 Monostructural Intervals

Three monostructural intervals each one for time with the goal of the lowest possible total work time after all 3 are added up. The good news is SugarWOD will do the math for you! The bad news (or 2nd piece of good news depending on how you look at it) is that though this is only going to be around 8-14 minutes of total work, you KNOW what it feels like to go ALL OUT on intervals like this, and that is what you need to do today! Push the pace to the brink of your current capabilities and reap the reward in your future capabilities! Coaches will likely have you mix up the order of events in large classes, but the start times remain the same, minute 0, minute 8, and minute 16.

Workout of the Day:
Each interval for time, for the lowest cumulative time:
On minute 0:00 row 1000m for time
On minute 8:00 bike 1.3mi for time
On minute 16:00 run 800m for time
Post all 3 times and any scaling

Wednesday 220119 Wallball Helen

This one looks a lot like “Helen”… subbing 40 wallball shots in place of the 400m run each round. This exchange of WB shots in place of running will likely cause everything else to feel a bit harder than it does during Helen because you don’t get those 1-2 minutes per round to shake out the arms on the run. Instead, break the wallball shots into aggressively large sets and consider breaking the 21 kb swings into 2 sets (which we normally don’t encourage in Helen). This is one of those days to give yourself a resting-between-sets time limit (like 5 or 7 seconds) so you don’t end up staring at your wallball or kettlebell longer than you need to! Scaling for those new to The Hut or those coming back form a long hiatus should likely include a decrease of wallball shot volume (keeping the full depth the squat each and every rep through, that goes for everyone!), Russian swings, and ring rows or banded pull-ups.

3 rounds for time:
40 Wallball Shots (20/14#)
21 KB Swings (24/18kg USA)
12 Pull-ups
Post finish time and any scaling

Tuesday 220118 AMRAP 16: Row, Push-up, TTB

16 minute AMRAP:
24 Calorie Row
20 Push-ups
16 Toes to Bar
Post completed rounds + reps and any scaling

Monday 220117 Front Squat 3RM

It’s ALWAYS a good time for a reminder on testing vs. training days. We always need to be reminded to cut the ego at times and listen to our bodies. It seems especially important now as some are coming back for long breaks, extended vacations, even illnesses. So here you go:

Training days vs. testing days…. Most of the time when you show up to The Hut you’re stepping into an hour of training. While these workouts are still often “for time” or “for load”, the goal is not to make a direct “compare to” or set a PR on a lift. The goal is simply to train. To train the skills involved in the workout, to train for increased strength, endurance, stamina, etc. Training days are essential in getting us ready for testing days. The testing days are much more infrequent and are self explanatory. We test ourselves against past data. We cannot test everyday, although we do train hard each workout. Today has the potential to be one or the other, testing or training, depending on how your training as been over the last 2 months or so. If you have been inconsistent, maybe even coming back after a hiatus, you will treat this as a training day, building to a moderately heavy set of 3 by the 4th or 5th set and hold for the remaining sets. On the other hand, if you have been consistently getting in to The Hut for your training days then you’ll shoot for a new 3 rep max! Both groups need the same warm-up, rest periods (3 minutes or so between sets), etc. The difference lies mainly in the mindset. So, be honest with yourself on whether you should test or simply train today.

Front Squat
3-3-3-3-3-3-3
post loading to SugarWOD and new 3RM to the PR board!

Compare to: Oct 19th 2021, Sept 1st 2021, Aug 25th 2020, Dec 11th 2019, Aug 21 2019, June 18 2019 (5×5), May 7 2019 (1RM), Dec 14 2018 (1RM), Sept 14 2018 (5,3,1)

Saturday 220115

Classes this Saturday at 8:00 and 9:00am. Sign up in advance on MindBody and kick the weekend off right!

Friday 220114 High Skill EMOM 20

Regardless of whether you’re a master of these gymnastics or a complete beginner, today is a day to attend! You may be racing against the clock to crank out 1 more Rx rep than the last round, or you may simply stay moving through a scaling or modification that gets YOU closer to becoming a master. Again, today is for both of those athletes. Today is for YOU! Practice being upside down. Practice doing versions of inverted presses. Ring row from a challenging angle. Practice single leg squat variations. And of course, sprint hard on the bike! Make today a skill development day by paying close attention to the progressions, take coaching humbly, and get just the right scaling–one that challenges you, but still allows you to move with proper mechanics under fatigue.

EMOM 20:
Minute 1: Max rep handstand push-ups to :40
Minute 2: Max rep supine ring rows (feet on 16″ box) to :40
Minute 3: Max rep pistol squats to :40
Minute 4: Max cal bike to :40
Minute 5: rest
post total completed reps and any scaling

Thursday 220113 3 RFT: Run, Sit-up, Deadlift

3 rounds for time:
600m run
30 Sit-ups
15 Deadlifts (90/60kg)
Post finish time and any scaling

Wednesday 220112 AMRAP 20

20 minute AMRAP:
200m Run
18 Weighted Box Step Over (50/35#, 24/20″)
100 Double Unders
9/9 Single DB Deficit Push-up
post total completed rounds + reps and any scaling

Tuesday 220111 6×4 Front Squats, Weighted Pull-ups, HS Holds

On the 4:00 mark for 6 rounds:
4 Front Squats (AHAP)
3 Weighted Pull-ups (AHAP)
1:00 Handstand Hold
Post front squat loading. Post pull-up load and handstand version in notes.

Intended Stimulus
Do most of your building in front squat load during the warm-up before round 1 starts. Then, feel free to tinker up or down in load as needed to ensure that rep #4 of every set is difficult. For those who go weighted on the pull-ups, be sure that your load allows you to go 3 unbroken reps without dropping from the bar, and for those who cannot go weighted on the strict pull-ups, use your bodyweight or do 3 reps of 5 second eccentric lowers. As always, there are many options for the handstand holds. Work with your coach to find the perfect scaling or modification for YOU!