CrossFit Workout Of The Day 8/21/2018

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CrossFit:

20 minutes:

STRONG:

Please add 10lbs to your Bench Press # and use that new number to calculate your percentages for this week.

Bench Press:

Week 2 Cycle 3

70% x 3

80% x 3

90% x 3+

-10 Single Leg RDL 5/side

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Dumbbell Push Press (or) Strict HSPU to failure then kipping at moderate weight – 30s rest

M2) 30s Max Reps Standard Deadlift at moderate weight – 30s rest

*Please do not use the same weights as the past week, please increase if at all possible

*Every round starts with strict press, at the point of failure, the athlete will drop to the ground and finish the rest of the 30 seconds with push-ups

then:

16 minute running clock:

0-4:

Tabata Calorie Row or Bike

4-12:

AMRAP8

8 OHS*

4 Burpees over-the-bar

8 Push Jerks*

4 Burpees over-the-bar

12-16:

Tabata Calorie Row or Bike (opposite of first time)

Score is total tabata reps added together and score for amrap

*rx: 95/65

rx+: 135/95

QuickFit:

EMOM16:

M1) 150m sprint

M2) 15 Wallballs

M3) 12/9 Cal Row

M4) 15 Box Jumps

CrossFit Workout Of The Day 8/20/2018

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CrossFit:

Strong and Shredded Portion today are both 20:

STRONG:

Please add 20lbs to your Back Squat # and use that new number to calculate your percentages for this week.

Back Squat:

Week 2 Cycle 3

70% x 3

80% x 3

90% x 3+

-Please alternate with set of 6 Heavy DB/T-bar/Barbell Rows per side

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Moderate weight Front Squats using 2 dumbbells or 2 kbs

M2) 30s 5 Dumbbell Bench Press + Max Reps Push-ups

Then:

“The Pump Is Real”

15 min amrap:

10 Hang Power Cleans 135/95

20 Pull-ups

30 Push-Ups

Rest 1 minute

Optional Extra Work for the week:

Reps are different:

AMRAP20 for Quality not a score:

50 GHD Sit-ups For Time, then with remaining time, AMRAP:

14 (7/7) Moderate to heavy weight single arm dumbbell overhead squats

16 Bulgarian Split Squats (8/side) Heavy

10 Stiff Leg Deadlifts @moderate-to-heavy weight

Please perform the weighted exercises heavier than last week if possible.

QuickFit:

AMRAP15:

7/4 Cal Bike
14 Single Arm DB Hang Clean to Overhead 7/side

21 ABMat Situps

CrossFit Workout Of The Day 8/17/2018

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CrossFit:

E90sx10:

Beginner:

1 Snatch Shrug +

1 Snatch High Pull +

1 Power Snatch +

2 OHS

Int/Adv:

1 Snatch Shrug +

1 Snatch High Pull +

1 Squat Snatch

Then:

rx:

Perform 4 times to accumulate max reps power snatches:

In a 4 minute window:

Run 300m

20 Pull-ups

Max Reps Power snatches 115/75*

1 Minute Rest

*Snatches end at minute 3 of the interval and everyone rests the 4th minute before running again

rx+:

Perform 4 times to accumulate max reps squat snatches:

In a 4 minute window:

Run 400m

4 Ring Muscle-ups

Max Reps squat Snatches 135/95*

1 Minute Rest

*Snatches end at minute 3 of the interval and everyone rests the 4th minute before running again

CrossFit Workout Of The Day 8/16/2018

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Half and Half and CrossFit:

AMRAP20:

100 Double-Under Buy-in, then:

3 rounds of:

20 Box Jumps rx: 24/20 rx+ 30/24

15 Power Cleans rx: 115/75 rx+ 165/115

10 Ring Dips rx+ on muscle-up rings

Dubs are performed at the beginning of each 3 round segment, so at the beginning, before round 4, before round 7, etc…

then:

ROMWOD:

QuickFit:

:30 seconds work/:30 seconds rest x 16. Complete all 4 rounds at each before moving on

-Butcher Push

-Abmat Sit-ups

-Deadlifts

-Burpees

 

CrossFit Workout Of The Day 8/14/2018

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CrossFit:

20 minutes:

STRONG:

Please add 10lbs to your Bench Press # and use that new number to calculate your percentages for this week.

Bench Press:

Week 1 Cycle 3

65% x 5

75% x 5

85% x 5+

-10 Single Leg RDL 5/side

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Dumbbell Strict Press to failure, then switch Push-ups on the dumbbells* (or) Strict HSPU to failure then kipping at moderate weight – 30s rest

M2) 30s Max Reps Standard Deadlift at moderate weight – 30s rest

*Please do not use the same weights as the past week, please increase if at all possible

*Every round starts with strict press, at the point of failure, the athlete will drop to the ground and finish the rest of the 30 seconds with push-ups

then:

16 minute running clock:

0-4:

Tabata Air Squat*

4-12:

AMRAP8

8 TTB

4 Sandbag over-the-shoulder

2 Rope Climb

12-16:

Tabata Air Squat*

Score is total tabata reps added together and score for amrap

*Rx+ – Alternating Pistols

QuickFit:

“Helen” – 15 minute cap

3RFT:

400m Run

21 KBS

12 Pull-ups

CrossFit Workout Of The Day 8/13/2018

By: 0

CrossFit:

Strong and Shredded Portion today are both 20:

STRONG:

Please add 20lbs to your Back Squat # and use that new number to calculate your percentages for this week.

Back Squat:

Week 1 Cycle 3

65% x 5

75% x 5

85% x 5+

-Please alternate with set of 8 Heavy DB Rows per side

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Moderate weight Front Squats using 2 dumbbells or 2 kbs

M2) 30s Max Reps Moderate weight Dumbbell Bench Press

Then:

Amrap6:

30m butcher push (no turnaround, leave sled at the 30) (4×45’s, 2×45’s)

run to rig

15 C2B Pullups rx+:(10 C2B Pullups +5 BMU)*

*Athletes should only rx+ If they can move through the bmu very fast as it is only a 6 minute amrap

rest 3 minutes

Amrap6:

15 KBS (70/53)

15 Wallballs

Start on either amrap, equipment depending

Optional Extra Work for the week:

Format and reps are different:

AMRAP20 for Quality not a score:

50 GHD Sit-ups For Time, then with remaining time, AMRAP:

12 (6/6) Moderate to heavy weight single arm dumbbell overhead squats

14 Bulgarian Split Squats (6/side) Heavy

12 Stiff Leg Deadlifts @moderate weight

Please perform the weighted exercises heavier than last week if possible.

QuickFit:

AMRAP15:

15/12 Calorie Row

15 Thrusters

15 TTB