CrossFit Workout Of The Day 4/26/2019

By: 0

CrossFit:

Work the complex for 15 minutes increasing with flawless technique:

Beg:

1 Dip Shrug + 1 Dip Shrug High Pull + 1 Muscle Snatch + 1 Power Snatch + 1 OHS*

*perform 10 wall balls between each except the first 3.

Int/Adv:

1 Snatch Shrug from floor +

1 Power Snatch +

1 Squat Snatch

Then:

(Cap 17)

sx:

3RFT:

300m run

30 Step Down Box Jumps

15 Dumbbell Snatches/arm @light/moderate

rx:

3RFT:

300m run

18 Knees-to-Elbows

15 Dumbbell Snatches/arm @moderate

rx+:

3RFT:

300m run

9 Muscle-ups

15 Dumbbell Snatches/arm @ moderately heavy/heavy

CrossFit Workout Of The Day 4/25/2019

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CrossFit:

AMRAP2

Rest 2

x5:

score is total calories

AMRAP:

50m Heavy Sandbag Bear Hug Carry (can sub heavy dumbbell Zercher carry or stone bear hug carry)

with time remaining, complete max cal assault bike

Then:

ROMWOD:

2 min/side wall stretch

2 min seated forward fold

2 min/side scratch test/side using band/towel/pvc if necessary

2 min lizard/side

QuickFit:

50m Butcher Push

10 Front Squats

10/7 Calorie Row

CrossFit Workout Of The Day 4/22/2019

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CrossFit:

STRONG:

Find a 1RM Back Squat

SHREDDED:

If you have been doing shredded for 3+ months and think you may want to do STRONG next, find a max back squat up to your comfort level. If you are still brand new or relatively new to lifting, complete shredded

ALSO 25 MINUTES, not an EMOM:

10 Front Squats. Work as heavy as possible from the floor

10 standing dumbbell arnold presses 5/side

16 Hollow Rocks or 20 second hollow hold

Then:

#murphprepmonday

*rx+ wear a weight vest

In a 2 minute window:

100m Run

Max Chest-to-bar Pull ups (sx: ring rows. start sx on push-ups and progress in order)

-no rest

In a 2 minute window:

100m Run

Max deficit pushups 45’s/25’s (chest must touch ground)

-no rest

In a 2 minute window:

100m Run

Max Air Squats (no hands on legs)

rest 1 min

Repeat

Optional Extra Work for the week:

5×5 Strict Chest to bar (weighted if possible)

5×5 Strict weighted ring dips

100 GHD Time Trial*

*every time you break or pause, get of the ghd and do 10 abmat sit-ups

Do Opposite Oly

20 Minute Bike:

2 Min for max cals

1 min rest

x7

Amrap20:

300m run

Rest 1 minute

QuickFit:

AMRAP16:

40m bear crawl

300m run

20 DB Thrusters

CrossFit Workout Of The Day 4/18/2019

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CrossFit:

AMRAP4

Rest 1

x4:

score is total meters farmers carry

sx:

20 Deadlifts @moderate weight

200 Single-unders

with time remaining, complete max Distance Farmers carry

rx:

20 Deadlifts 225/155

100 Double-unders

with time remaining, complete max Distance Farmers carry

rx+:

20 Deadlifts 275/185

100 Double-unders

5 Muscle-ups

with time remaining, complete max Distance Farmers carry

Then:

ROMWOD:

2 min/side wall stretch

2 min squat hold

2 min/side scratch test/side using band/towel/pvc if necessary

2 min pigeon/side

QuickFit:

AMRAP15

20 Thrusters

50 Double unders

20 Push Press

50 Double unders

20 Push-ups

50 Double Unders

CrossFit Workout Of The Day 4/17/2019

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CrossFit:

With a partner for max meters in 18 minutes (starts and ends with 1:30 minute row):

P1: 1:00 row

P2: 1:00 row

P1: 2:00 row

P2: 2:00 row

P1: 3:00 row

P2: 3:00 row

P1: 2:00 row

P2: 2:00 row

P1: 1:00 row

P2: 1:00 row

Then:

sx:

20 second hollow hold*

15 Dumbbell Hang Clean to Overhead

10 Dumbbell burpee + Lunge Right + Lunge Left

rx:

20 Second L-Sit on rings*

15 Dumbbell Hang Clean to Overhead 50’s/35’s

10 Dumbbell burpee box step overs 50’s/35’s

*every second under 20, immediately perform that many burpees, so a 14 second hold has to do 6 burpees

CrossFit Workout Of The Day 4/16/2019

By: 0

CrossFit:

STRONG

Bench Cycle Week 12: 4 x 3 x 85%

alternate bench sets with heavy dumbbell/landmine rows 5/side

SHREDDED:

15 Min Alternating EMOM:

M1) 15 American KBS

M2) 12 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

M3) 30s hollow body hold

Then:

#tabatatuesday

Tabata Bike

Rest 1 min

Tabata strict HSPU (sub with dB push press)

rest 1 min

Tabata KBS

QuickFit:

EMOM15:

M1) 100m sprint

M2) 12 TTB

M3) 4 Man Makers

CrossFit Workout Of The Day 4/15/2019

By: 0

CrossFit:

STRONG:

Back Squat

Hatch Day 1 Week 12:

1*5

60%

1*5

70%

1*5

75%

1*5

75%

alternate squat sets with standing dumbbell Arnold presses 5/side

https://www.muscleandfitness.com/workouts/shoulder-exercises/videos/arnold-press

SHREDDED:

ALSO 20 MINUTES, not an EMOM:

5 Front Squats. Work as heavy as possible from the floor

10 standing dumbbell arnold presses 5/side

16 V-Ups

Then:

#murphprepmonday

*For Time (with a 17 min cap)

Run 800m

40 C2B Pull-Ups

40 Push-Ups

40 Step Down Box Jump Squats (1 rep = 1 box jump to standing tall, then 2 squats, then step down)

Run 400m

20 C2B Pull-Ups

20 Push-Ups

20 Step Down Box Jump Squats

Run 200m

*rx+, wear a weight vest

Optional Extra Work for the week:

Monday: Hatch day 1 Week 12 Front Squats

Any other time:

5 attempts at a max time L-Sit on rings (rest as needed between)

5×1 Strict Chest to bar (weighted if possible)

5×1 Strict weighted ring dips

100 GHD Time Trial

Do Opposite Oly

Hatch day 2 Week 1s

14 Minute Bike:

Minutes 0-4: 4 Minute Ride for cals

Minutes 5-9: EMOM 15 seconds all out

Minutes 10-14: 4 Minute Ride for cals

Amrap20:

400m run

Rest 1 minute

200m run

rest 1 minute

QuickFit:

AMRAP16:

Max Time L-sit (tuck) on rings (20 seconds max)*

12 KBS

12 Wallballs

*for every second under 20, perform 1 burpee, so if you hold for 14 seconds, perform 6 burpees before moving on