0530 swinging the kettlebells

Workout of the day
Spend 20 minutes working L-sit and plank variations.

Then, in as few sets:
75 deadlifts, 100 kg

L-sit variations include hanging on bars, rings, or rope. You could also L-sit from support on parallettes or rings. Vary your L-sit position with the tuck sit, alternate leg L-sit or tuck sit, or hollow holds.

Planks variations include front, side, table top, and single arm. Explore other alternatives.

Laura two-hands anyhow

Workout of the day
Work up to a 2 rep max on the overhead squat.

Following your general warm-up, spend 10 minutes with single or double snatches. Once you’re done with snatches, transfer your bar to the squat rack. Spend another 10 minutes with single or double push (“heaving” if you’re one of those USAW’ers) snatch balances. Now you should be good and ready for some heavy overhead squats. Begin with an empty bar. Increase the weight gradually until you’re unable to complete 2 good reps.

Kate kipping those vested muscle-ups

Workout of the day
Five rounds for time:
70 double-unders
9 squat cleans, 70 kg

If you’ve got double-unders, practice triples during your warm-up – or backwards skipping, or crossovers. Play a bit. Struggle some. It’s good for you. If you don’t have doubles, then during the WOD, get as many double-unders as you can in 70 seconds on each round. Have some fun with cleans before the workout. Spend about 20 minutes working up to a heavy single or double. Then reduce the load and start the timer.

Sara kipping pull-ups

Workout of the day
Three rounds for time:
Run 400 m
10 toes to bar
15 double-pump burpees
20 reverse lunges, holding 45 lb dumbbell

Warm up the run with skipping rope or . . . running. Bar hangs, swings, strict toes to bar, and hollow rocks can help prepare for fast toes to bars. The double-pump burpee is a burpee with two push-ups. It’s easier if you count the push-ups (30 reps) instead of the burpees. For the lunges, hold your dumbbell on one side. Don’t be lazy, resting it on your neck. Hold it down at the side or prop it up on a shoulder. Keep it off-center. Work.

Sara kipping those rings

Workout of the day
“Santora”
Three rounds for max reps:
1 min Squat cleans, 155 lb (70 kg)
1 min Shuttle sprints (20 ft forward + 20 ft backwards = 1 rep)
1 min Deadlifts, 245 lb (112 kg)
1 min Burpees
1 min Jerks, 155 lb (70 kg)
1 min Recovery

Since the time is fixed, you know exactly how long the WOD will take. Spend a good amount of time warming up your clean & jerks. If you’re not sure what load to use for the deadlifts, cleans, and jerks we recommend 55% to 60% of 1RM. Fight Gone Bad format. Big technical movements with heavy-ass weight. And burpees. You know it’s going to hurt. It’s a Hero WOD. Get some.

Kelly kettlebell swings

Workout of the day
Three rounds for time:
400 m carry, 35 lb dumbbell
9 weighted pull-ups, 35 lb dumbbell
12 ring dips
15 box jumps, 24 in

Though the idea is to use the same dumbbell for both the carry and pull-ups, many will need to scale the pull-up. In that case, carry what you can and choose a pull-up load that allows for 12-15 unbroken pull-ups. If you can’t do ring dips, then substitute bar dips, ring push-ups, or push-ups. Choose the variation that gets you closest to 15-18 reps unbroken. For box jumps, we recommend a height that is 50% to 60% of your max height.

Jerod and Robby snatching

Workout of the day
Max for the day:
Snatch, 2 reps

Technical heavy day. Warm-up with the stick and empty barbell. Overhead squats. Snatch grip press and push press, in front of and behind the neck. Snatch balances. Get your positions and transition dialed in. High hang muscle-snatch >> Hang power snatch + overhead squats >> Power snatch + overhead squat >> Snatch. Small weight increases are key. 5% in the early stages are okay, but 1-2% in the later stages, as you approach your max for the day.

Nellie Turkish get-up

Workout of the day
Five rounds for time:
6 Turkish get-ups, 24 kg kettlebell
60 double-unders

Don’t rush the Turkish get-ups. Focus on position. Move smoothly through each position. Smoke the double-unders, there’s only 60 of them in each round. If you’re solid on double-unders, then aim for unbroken sets. The focus here is on timing and jumping high enough.

Taku Turkish get-up

Workout of the day
Pyramid Double Helen (from 2010 CrossFit Games)
For time:
Run 1,200 m
63 kettlebell swings, 24 kg
36 pull-ups
Run 800 m
42 kettlebell swings, 24 kg
24 pull-ups
Run 400 m
21 kettlebell swings, 24 kg
12 pull-ups

If you’re not feeling the Pyramid Double Helen, regular “Helen” – Three rounds for time: Run 400 m, 21 kettlebell swings, and 12 pull-ups – is plenty good. Where regular Helen is more a sprint – fast from beginning to end. Pyramid Double Helen is going to be a grind. A different beast altogether. Warm-up lower legs and feet. Make sure your shoes are tied. Spend some time on the rower to warm-up your low back. Throw in a couple of dozen old-school P.E. windmills. Swing the kettlebell a few times. Do some pull-ups. Start the timer.