CrossFit Workout Of The Day 8/26/2019

By: 0

CrossFit:

Front Squat (Week 1 of 4) 20 min or less:

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

*For athletes who do not have a front squat max but found a back squat max 2 weeks ago, use 80% of back squat max as 1rm front squat.

SUPERSET with/

5 DB rows per side with a 3 second negative

Then:

2min to complete:

20 Pull-ups + Max Cal Row

rest 2 minutes

2min to complete:

10 Devils Press 35/25 + Max Cals on Bike

rest 2 minutes

2min to complete:

20/14 Cal Row + Max Pull-ups

rest 2 minutes

2min to complete:

20/14 Cals on Bike + Max Devils Press

Rx+ 50/35 and C2B

Score is total of the Max rep/cal activities.

 

QuickFit:

AMRAP16

7 TTB

14 Wallballs

7 TTB

14 Goblet Lunges

CrossFit Workout Of The Day 8/24/2019

By: 0

CrossFit:

(Teams of 2)

30min. to finish…

3 Rounds:

30 Toes to Bar

40 Wall Balls (20/14)

30 Power Snatches (75/55)

70/50 Cal Assault Bike

2 Rounds:

30 Toes to Bar

40 Wall Balls (20/14)

30 Power Cleans (115/75)

70/50 Cal Assault Bike

1 Round:

30 Toes to Bar

40 Wall Balls (20/14)

30 Front Squats (135/95)

RX+:

Snatch 95/65

Clean 135/95

Front Squat 185/135

Bike can be switched out for a 70/50 Cal ski or an 800m Run (in 200m intervals).

 

CrossFit Workout Of The Day 8/23/2019

By: 0

CrossFit:

Push Press (Recovery week 4 of 4)

15 Minutes to complete:

A few warm-up sets and then:

5 x 40%

5 x 50%

5 x 60%

*In between each set complete 30 Russian Twists with a moderately heavy DB (Left + Right = 1)

Then:

EMOM x 8min. (Both in the same minute)

8/6 Cal Row

8 HSPU (scale w/ db/kb push press)

Rest 2min.

EMOM x 8min. (Both in the same minute)

7/5 Cal Assault Bike

7 DB Power Cleans 50/35s

CrossFit Workout Of The Day 8/21/2019

By: 0

CrossFit:

Deadlift (Recovery week 4 of 4)

Every 4min. x 4 Rounds:

25/18 cal Bike

5 Deadlifts at % of 1RM

Round 1: 40%

Round 2: 50%

Round 3: 50%

Round 4: 60%

PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.

Then:

For Time:

100 Front Rack Lunges 95/65* (cap15)

*5 Wall Balls at the top of each minute until finished. Workout starts with wall balls

RX+ is

50 reps at 95/65

50 reps at 115/75

Step back or forward is fine. Left + Right = 2 reps

CrossFit Workout Of The Day 8/20/2019

By: 0

CrossFit:

Hang Power Snatch

3 reps EMOM x 3min.

2 reps EMOM x 3min.

1 rep   EMOM x 5min.

After barbell warm-up, give athletes a few minutes to get to something around 50-60% effort. Athletes should increase weight during mom as they feel comfortable.

Then:

AMRAP15:

12 Toes-To-Bar

5 Hang Power Cleans 135/95

15/12 Cal Row

Rx+:

Add 30/20lbs after each 3 rounds.

QuickFit:

4 rounds:

1 Minute Max reps dumbbell bench press

1 Minute Max Reps ring rows

1 Minute Max Reps empty bar thrusters

1 minute max reps sit-ups

CrossFit Workout Of The Day 8/19/2019

By: 0

CrossFit:

15 Minutes to Back Squat (Recovery week 4 of 4)

5 x 40%

5 x 50%

5 X 60%

Perform 10-20 Abs between each set including warm-ups

then:

Every 5min. x 4 Rounds:

15 Thrusters (95/65)

Run 400m

15 Pull-ups

*RX+ is 10 Thusters at 135/95

and 5 Muscle Ups

QuickFit:

In 15 minutes, complete:

3-6-9-12-15 Devils Press alternated with

15 Wallballs

with any time remaining, accumulate max cal bike

CrossFit Workout Of The Day 8/17/2019

By: 0

CrossFit:

Teams of 2. Only 1 person works at a time.

Every 7min. x 5 Rounds: (35min.)

Round 1) 40/30 Cal Bike + 100 Wall Balls 20/14

Round 2) 40/30 Cal Row + 100 Toes-To-Bar

Round 3) 40/30 Cal Bike + 100 Deadlifts

Round 4) 40/30 Cal Row + Burpees

Round 5) 40/30 Cal Bike + MAX Hang Power Cleans 135/95

RX+ is 50/40 Cals, 30/20lb ball, and 155/105.

Also, you may trade any section for 30 Muscle Ups

CrossFit Workout Of The Day 8/16/2019

By: 0

CrossFit:

20 minutes:

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

*Make sure only push presses are counted as good lifts, if it accidentally is a jerk, redo it!

10-15 Abs between sets

Then:

For time w/ 15min cap:

40-30-20-10

Front Squats 75/55

American KB Swings 53/35

*1 Rope Climb After Each Set (4 total) (scale with 3 strap length sled pulls hand over hand)

*RX+ is 2 rope climbs after each set and start with 50 of each and ends with 2 climbs

CrossFit Workout Of The Day 8/15/2019

By: 0

CrossFit:

0-6min.

AMRAP:

5 Hang Power Cleans

5 Bench Press

6-12min.

50/30 Cal Assault Bike

12-18min.

AMRAP:

5 Hang Power Cleans

5 Bench Press

18-24min.

50/30 Cal Assault Bike

rx: 135/95 for both bars, both rounds

rx+: 155/105 for both bars round 1 and 185/125 for both bars round 2

Then:

Romwod

QuickFit:

AMRAP16:

20m bear crawl

20 Russian kbs

200m row

Max time tuck hang/L hang