CrossFit Workout Of The Day 6/27/2019

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CrossFit:

For 21 minutes work the amrap on a 2 min on, 1 minute off clock.*

10 Push press  135/95 for all movements

10 Back squats

10 Back rack Lunges (5/side)

200m run

*ever time the bar is dropped during the 30 reps, there is a 5 burpee + 10 abmat sit-up penalty

Then:

ROMWOD:

2 minute/arm doing shoulder band stretches

2 minute foam/pvc rolling of quads

2 min/side Lizard

2 min Frog

QuickFit:

AMRAP16:

4 Minutes Max Cal Bike

right into

4 minutes max wallballs

right into

4 minutes max distance run

right into

4 minutes max abmat sit-ups

CrossFit Workout Of The Day 6/26/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 3 Strict Presses from the floor
  • 3 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups)
  • 3 (per leg) weighted dumbbell box step-ups

*All heavier than week 3

Then:

Climb the ladder by 3’s for 12 minutes:

Burpees

Calorie Bike

Strict Pull-ups

rx+: WVW: Weight Vest Wednesday: wear a vest

scale pull-ups with ring rows today

 

CrossFit Workout Of The Day 6/25/2019

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CrossFit:

AMRAP20:

400m run

rest 1 minute

100m run

rest 1 minute

Then:

AMRAP15:

20 strict TTB

100 double-unders

20 bent over barbell rows 135/95

100 double-unders

Scale DU to 2 minutes of practice.

Scale rows so that they are manageable but not done unbroken

QuickFit:

Complete 4 rounds:

In 3 minutes, complete 16 KBS and 16 Goblet Lunges, with remaining time, row for max meters

Rest 1 minute

CrossFit Workout Of The Day 6/24/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 3 Dead Stop Deadlifts
  • 3 double db/kb front squats
  • 3 weighted ring dips (For scaling the dip, use the LM chart, so if no dips or negatives, these will be push-ups, not banded ring dips)

Then:

For Time:

12 Minute AMRAP:

12 Wallballs

12 Power Cleans (scale w/ KBS)

12 Push-ups

rx: 135/95

rx+: heavier

QuickFit:

7 Thrusters

7 Pull-ups

7 Burpees

CrossFit Workout Of The Day 6/21/2019

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CrossFit:

Beg:

16 Minute Alternating EMOM:*

M1) 3 FS w/ 5 second pause in bottom

M2) 3 Complex (1 Clean shrug + 1 Power Clean)

*if weights are super light, have them work about 40s of the minute, regardless of reps

Int/Adv:

16 Minute Alternating EMOM:

M1) 3 FS w/ 5 second pause in bottom

M2) 3 Complex (1 clean shrug + 1 Squat Clean)

Then:

2RFT(cap15):

20 Front Squats (from floor) 185/125

30 Pull-ups

40 Push-ups

 

CrossFit Workout Of The Day 6/20/2019

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CrossFit:

Sx:

EMOM8:

10/7 cal bike + 6 burpees

rest 4 min

EMOM8:

8db snatch 4R/4L + 20m farmer carry

Rx:

EMOM8:

4db snatch (70/50) 2R/2L + 2 Rope Climbs

rest 4 min

EMOM8:

10/7 cal bike + 4 ring muscle-ups

If you miss any minute, rest the next minute and start again.

Then:

ROMWOD:

2 minute foam/pvc rolling of quads

2 min/side pigeon

2 min/side scratch test holding pvc pipe using contract/relax technique

2 min/side Fragon

QuickFit:

AMRAP16:

Row 250m

15 Wallballs

15 TTB

CrossFit Workout Of The Day 6/17/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 4 Dead Stop Deadlifts
  • 4 double db/kb front squats
  • 4 weighted ring dips (For scaling the dip, use the LM chart, so if no dips or negatives, these will be push-ups, not banded ring dips)

Then:

For Time:

12 Minute Cap:

sx:

150 Abmat sit-ups for time*

*10KBS every time you stop moving on the sit-ups (this includes resting on your back)

rx:

100 TTB for time*

*5 Deadlifts 275/185 every time you break

rx+:

100 TTB for time*

*5 Deadlifts 315/225 every time you break

QuickFit:

Tabata Bike

rest 1 minute

Tabata Burpee

rest 1 minute

Tabata KBS