CrossFit Workout Of The Day 6/21/2018

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CrossFit and Half and Half:

Half and Half:

AMRAP20:

10 Thrusters 95/65

50m Farmer Carry

rest 30s

20 Thrusters

100m Farmer Carry

rest 1 min

OR:

Run, Bike, row or Ski for 30 minutes for total meters at any pace you choose. This begins after wod brief so that everyone ends around the same time and is ready for ROMWOD

Then:

ROMWOD

QuickFit:

30s:30sx16

M1) KBS

M2) Run

M3) Dumbbell Bench Press

M4) Run

CrossFit Workout Of The Day 6/19/2018

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CrossFit:

20 minutes:

STRONG:

*Bench Press:

Week 1 Cycle 1

65% x 5

75% x 5

85% x 5+

Please alternate with 10 Single Arm dumbbell Rows/side

*If athletes wish to do Strong, but do not have a current 1rm bench, have them work up to a near maximal/max bench. Once they have maxed, have them complete the percent work as time allows. These athletes should skip alternating accessory work.

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Dumbbell Push Press or HSPU at moderate weight – 30s rest

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

then:

15 Minute Workout:

50 Burpees over-the-bar buy-in, then:

AMRAP in remaining time:

5 Power Cleans 185/125

15 Push-ups

QuickFit:

#tabatatuesday

Tabata Thrusters

rest 1 min

Tabata Straddle Sit-ups

rest 1 min

Tabata Assault Bike

CrossFit Workout Of The Day 6/18/2018

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CrossFit:

Using your new back squat number as your max, not a training max.

Back Squat:

Week 1 Cycle 1

65% x 5

75% x 5

85% x 5+

Alternate with 20s L-Hang from pull-up bar

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Moderate weight Back Squats*

M2) 30s Max Reps Moderate weight Dumbbell Bench Press

*athletes can position the bar on their back prior to the 30s so that they can squat the entire 30s

Then:

*AMRAP15:

20/14 Cal bike

50m Back Rack Carry (use either sandbag, or 2 KBS that are allowed to rest on top of the shoulders)

20 Pull-ups

*Start on different exercises if necessary

Optional Extra Work for the week:

Some exercises and Reps are different

AMRAP20 for Quality not a score:

6 bulgarian split squats per side (DB’s)

10 Glute-Ham Raises (add weight if possible. Start with 5lb plate and make sure form is perfect before going on to 10, 15 etc…)

10 (5/side consecutive) Curl-to-press with resting dumbbell locked out overhead.

Also:

Accumulate 5 minutes in a L-Sit on Rings

QuickFit:

15 Minute Partner workout:

Teams of 2, switch at any point:

50 Calorie Row

50 V-Ups

50 Wallballs

50 V-Ups

50 Burpees

50 V-Ups

 

CrossFit Workout Of The Day 6/14/2018

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CrossFit and Half and Half:

For 21 Minutes:

M1) 50 Double-unders

M2) 14 TTB

M3) 14 Ring Dips

*If it is clear these numbers are unmanageable, have the athletes drop to 10. Beginners could do sit-ups and push-ups. If no dubs, do 45s of attempts. If cannot even attempt, do 35s of singles and note the number on round 1. Complete this number for the rest of the rounds.

OR:

Bike 30 minutes for total meters at any pace you choose. This begins after wod brief so that everyone ends around the same time and is ready for ROMWOD*

QuickFit:

30s:30sx16

M1) Deadlifts

M2) Bear Crawl

M3) Bike

M4) Curl-to-press

CrossFit Workout Of The Day 6/13/2018

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CrossFit:

E2MOMx10 (20 minutes total):

-Sprint either a 250m Row  or 200m run. Must do the same for all 10, no alternating***

***Athletes should do what the did not do last wednesday. If athletes are injured and can not perform the opposite of last week, have them do either 250m/200m ski or 18/12 cal bike

Then:

Cap15:

Rx:

100 Step Down Box Jumps for time*

*E3MOM including 0, perform:

7 Wallballs

14 Air Squats

21 Sit-ups

Rx+:

100 Step Down Box Jumps for time*

*E2MOM including 0, perform:

7 Wallballs

14 Air Squats

21 Sit-ups

CrossFit Workout Of The Day 6/12/2018

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CrossFit:

20 minutes:

STRONG:

Push Press

Week 3 Cycle 3

75% x 5

85% x 3

95% x 1+

Please alternate push press with row of some kind

SHREDDED:

Warm up to starting weight, then:

EMOM14:

M1) 30s Max Reps Dumbbell Push Press or HSPU at moderate weight – 30s rest

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

then:

Rx: (cap15)

36-27-18 Burpees over the bar

12-9-6 Shoulder-to-overhead 155/105

Rx+: (cap15)

12-9-6:

Ring Muscle-up

Shoulder-to-overhead 185/125

QuickFit:

#tabatatuesday

Tabata Dumbbell Box Step Ups (not overs. alternate legs each rep)

rest 1 min

Tabata wallballs

rest 1 min

Tabata v-ups