CrossFit Workout Of The Day 9/23/2019

By: 0

CrossFit:

Deadlift (Dead stop) (Week 1 of 4)

In 20 minutes or less, Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

SUPERSET with/

8 DB Bench press w/ 3 second negative*

*please do bench press without the tempo when alternating with warm-up sets of deadlifts

Then:

For Time: (cap 15):

30 Hang Power Cleans

50 Wallballs

800m Run

50 Wallballs

30 Hang Power Cleans

sx: light cleans if technique is there or kbs if it is not

rx: 135/95

rx+: 185/125

QuickFit:

Climb the ladder for 16 minutes:

8/5 Cal Bike

2 Thrusters @ challenging weight*

*every round, add 2 thrusters. bike stays the same

CrossFit Workout Of The Day 9/20/2019

By: 0

CrossFit:

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then in 20 min or less:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good or work up to a heavy single for the day

*Optional SUPERSET with/

10 Weighted Pushups

Then:

AMRAP15

9 OHS

100m Single Arm Farmer Carry (switch arms only at the 50m)

18 Russian Swings

Rest 1 minute

*OHS should be unbroken

CrossFit Workout Of The Day 9/19/2019

By: 0

CrossFit:

24 Minute Alternating EMOM

M1: 10/7 Cal Bike

M2: 7 Deadlifts

M3: 12/9 Cal row

M4: 7 High Box Jumps

*Deadlifts should be moderately heavy for the athlete

*Box jumps should be high and require full focus for those athletes who are proficient. For beginners or those who are timid, they should do regular box jumps at a height they are comfortable. Can add #45 plates to the 30” to make higher if desired.

Then:

2 Min per side Fragon

2 Min frog

2 min/arm shoulder band

QuickFit:

AMRAP16:

10 Dumbbell box step overs

10 Single arm alternating devils press

100 single jumps or 30 double-unders

CrossFit Workout Of The Day 9/18/2019

By: 0

CrossFit:

Bench Press (Week 3 of 4)

Complete a few warm up sets, and then in 20 min or less:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good or work up to a heavy single for the day

super set with:

Optional SUPERSET with: 20-30 abs

Then:

For Time with 15 min cap:

30 Muscle Clean Buy-in

then:

21-15-9

Push Press

TTB

*Muscle clean and push press bar should be the same. No listed rx weight.

 

CrossFit Workout Of The Day 9/17/2019

By: 0

CrossFit:

For Time with 30 min cap:

800m run

50 Pull-ups

800m run

50 HSPU

800m run

50 Burpees

This workout can be performed strict or C2B if desired. For scaling, please scale pull-ups to 20 negatives followed by 30 jumping pull-ups. For scaling HSPU, please do db strict press.

QuickFit:

1 min to complete:

10 Deadlifts

Max distance sprint

rest 1 minute

Do 8 rounds for 16 total minutes

CrossFit Workout Of The Day 9/16/2019

By: 0

CrossFit:

Front Squat (Week 3 of 4) 20 min or less:

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good or work up to a heavy single for the day

Optional SUPERSET with/

3 Barbell or landmine rows with a 3 second negative

Then:

10RFT (Cap15):

6 Alternating Single Arm Devils Press

12 Goblet Squats

18 Double-Unders

*use same db for both movements, no rx weight

QuickFit:

AMRAP16:

30 Burpees

30 Push Press

30/21 Calorie Row

30 Front Squats

30/21 Cal Bike

30 Thrusters

CrossFit Workout Of The Day 9/13/2019

By: 0

CrossFit:

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then in 20 min or less:

70% x 3

80% x 3

90% x max reps

*If you were successful with all percentages from last cycle, add 10lbs to your max if you didn’t pr and use your new pr if you did.

*SUPERSET with/

10 Weighted Pushups  or strict ring Dips weighted if possible

Then:

For Time (Cap 15):*

50 Russian KBS 70/53

50 Goblet Squats

50 Goblet Lunges

*At the start of the workout, Every time you switch exercises, and every time you break a movement, perform 5 strict pull-ups

**rx+ wear a weight vest