Skill Split Jerk 1-1-1-1-1 Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of […]

Skill EMOM for 10 Minutes [Odd] :30 Hollow Hold [Even] :30 Arch Hold Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  If you would like to increase the difficulty of either […]

Strength  Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

WOD For time: 1 round of: 30 Hang Power Cleans 115/75 lb 30 Push Ups 30 Air Squats Then, 2 rounds of: 20 Hang Power Cleans 115/75 lb 20 Push Ups 20 Air Squats Then, 3 rounds of: 10 Hang Power Cleans 115/75 lb 10 Push Ups 10 Air Squats Workout notes: This rep scheme comes […]

WOD “Jackie” for time 1000M Row 50 Thrusters 45/35 lb 30 Pull-Ups Workout notes: This workout is a classic benchmark workout from CrossFit.com.  The format is a chipper. Start with a moderate paced row. The best strategy for Jackie on your first run through is probably to take it a little easier on the row so you […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill Tabata Double Unders Rest 4 Minutes Tabata Double Unders Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  If you are brand new to double unders you might use this time to attempt 1 […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill Tabata Support Hold Rest 1 Minute Tabata Hollow Rock Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. […]