CrossFit Workout Of The Day 3/7/2019

By: 0

CrossFit and Half and Half:

3 Rounds for max effort (no score taken):

1 Minute Max reps step down box jumps

15s transition

1 Minute Max distance butcher push

15s transition

1 Minute Max calorie row

15s transition

1 Minute Max reps abmat sit-ups

15s transition

1 Minute Max reps KBS

15s transition

1 Minute Rest

15 Second transition

*please use the interval clock set to 1 minute work and 15seconds rest

Then:

ROMWOD:

2 min/side wall stretch

2 min frog

2 min lizard/side

2 min bound angle

QuickFit:

AMRAP16:

1 Minute Weighted Wall sit 35’s/25’s in front rack

Run 400m

15 DB Deadlifts

CrossFit Workout Of The Day 3/5/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle Week 6: 5 x 8 x 70%

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

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on LM retest***

14 Min Alternating EMOM:

M1) 22 Single Arm Russian KBS (Switch at 11)

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

Then:

For Time (Cap15):

AMRAP4:

7 Pull-ups (scale with jumping pull-ups for today due to time domain)

7 Push Jerk 135/95

Rest 1

Repeat

Rest 1

Repeat

QuickFit:

AMRAP15:

15/11 Cal bike

15 Push-ups

15 KBS

CrossFit Workout Of The Day 3/4/2019

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CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 6:

1*6

70%

1*6

80%

1*3

90%

1*2

95%

alternate squat sets with standing dumbbell arnold presses 5/side

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

SHREDDED:

***We are trying to build to sets that will help you on Front Squat LM retest***

ALSO 20 MINUTES, not an EMOM:

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

16 V-Ups

Then:

AMRAP15:

10 Wallballs

200m run

 

Optional Extra Work for the week:

Monday: Hatch day 1 Week 6 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 TTB for time:

Do Opposite Oly

Hatch day 2 Week 6

1 Min on 1 min off Calorie Bike for 16 minutes

Amrap20:

600m run

Rest 1 minute

200m run

Rest 2 minutes

QuickFit:

Climb the ladder by 3’s for 4 minutes:

DB Thrusters

TTB or sit-ups

Step Down Box Jumps

Rest 1 minute:

Repeat

Rest 1 minute

Repeat

CrossFit Workout Of The Day 2/28/2019

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CrossFit:

3 Rounds for max effort (no score taken):

1 Minute Max reps double-unders

15s transition

1 Minute Max distance farmer carry

15s transition

1 Minute Max calorie bike

15s transition

1 Minute Max reps sandbag over the shoulder

15s transition

1 Minute Max reps abmat sit-ups

15s transition

1 Minute Rest

15 Second transition

*please use the interval clock set to 1 minute work and 15seconds rest

Then:

ROMWOD:

QuickFit:

AMRAP16:

15/11 Cal Row

15 Push-ups

6 Box-Jumps w/  2 squats on top of box

CrossFit Workout Of The Day 2/26/2019

By: 0

CrossFit:

20 minutes

STRONG

Bench Cycle Week 5: 5 x 10 x 60%

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

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on LM retest***

14 Min Alternating EMOM:

M1) 20 Single Arm Russian KBS (Switch at 10)

M2) 10 Push-ups or strict ring dips (no knees, use some form of elevation to scale if necessary)

Then:

For Time (Cap15):

sx:

200m Run

10 Strict DB Press

20 Walking Lunges unweighted

rx:

200m Run

10 HSPU

10 Front Rack Box Step-Ups 35’s/25’s

rx+:

200m Run

10 Deficit HSPU

10 Weighted Pistols 35/25

QuickFit:

AMRAP15:

300m run

50m heavy sled drag

10/7 cal bike

 

CrossFit Workout Of The Day 2/25/2019

By: 0

CrossFit:

All 20 min:

STRONG:

Back Squat

Hatch Day 1 Week 5:

1*10

60%

1×8

70%

1*6

75%

1*4

80%

alternate squat sets with standing dumbbell arnold presses 5/side

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

SHREDDED:

***Please emphasize that they are trying to build to sets that will help them on Front Squat LM retest***

ALSO 20 MINUTES, not an EMOM:

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

16 V-Ups

Then:

Sx:

16 Minute AMRAP:

5 Goblet Squats @ challenging weight

5 5 second pull-up negatives

5 burpees

Rx:

16 Minute AMRAP using the 1 min on 1 min off format:

3 Hang Squat Cleans 155/105

5 Strict Pull-ups

7 Burpees

Rx+:

*205/155

**If athletes are not able to load up a bar and do HSC without instructions, they need to goblet squat.

Optional Extra Work for the week:

Monday: Hatch day 1 Week 5 Front Squats

Any other time:

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

5×3 Strict Chest to bar (weighted if possible)

5×3 Strict weighted ring dips

20×5 TTB for time: rest as needed to perform unbroken

Do Opposite Oly

Hatch day 2 Week 5

5K Ski Time Trial

Amrap20:

800m run

Rest 1 minute

300m run

Rest 2 minutes

QuickFit:

Climb the ladder by 3’s for 4 minutes:

Wallballs

Deadlifts (DBs or BB)

Rest 1 minute:

Repeat

Rest 1 minute

Repeat