CrossFit Workout Of The Day 4/29/2019

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CrossFit:

ALL Athletes

In 20 minutes, complete LM Front Squat and Upper Body Pull

Then:

Partner up and complete the lactic tolerance test that matches the lower of those 2 levels

Optional extra work for the week:

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

 

5×3 Strict weighted ring dips

 

100 GHD Time Trial*

*every time you break or pause, get of the ghd and run 100m

 

If you did the Row this week, make up #murphprepwednesday

AMRAP12 of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

rx+: wear a weight vest

 

Bench Cycle Week 14: 3 x 8 x 80%

 

20 Minute Bike:

1 Min for max cals

2 min rest

x7

 

Amrap20:

200m run

Rest 1 minute

QuickFit:

AMRAP16:

10 Step Down Box Jumps

10 Push Press

10/7 Cal Bike

CrossFit Workout Of The Day 4/26/2019

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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