Workout of the Day

CrossFit Workout 8/15/18 Wednesday

Warmup
12 min EMOM:
1: 10 single leg rdls (alternate legs each time)
2: 1:00 hero’s pose with pvc behind knees
3: :30 hollow hold

Workout Warmup
4 rounds of:
10 very heavy russian kb swings
jump rope practice
5 high box lateral step ups/side. Add weight if you can

CrossFit Workout
6:00 AMRAP
10 Russian KB swings 70/53
10 box jump overs 24/20
10 vups/ghds.

Coach’s Note
This workout should be fast on the box jumps and vups, and heavy for the swings. Make it your goal to have 6 minutes of constant movement. Focus on standing up fast and driving your hips back on the swings.

Conditioning
20:00 Around the world
2:00 easy movement
an isometric hold
plus
5 rounds of
150m unbroken farmer’s carry
:30 active hang

Behind the neck push jerk
5×3 @ 80-85% rest 3:00 in between
turkish getups 3/side as heavy and slow as possible (1 set, should take around 3 minutes/side). Do all 3 without putting the bell down.
https://www.youtube.com/watch?v=2dx2rM1FSgE

Skills
8-1 unbroken kipping HSPU
rest 3:00
emom 6: 2 wall walks+ 1 strict HSPU facing the wall

CrossFit Workout 8/14/18 Tuesday

Warmup
3 rounds, not for time of:
:30 goblet squat hold
1:00 couch stretch/side
10 single leg glute bridge ups/side (if this is easy, hold a kb in your lap)

Workout Warmup
8:00 of toe to bar practice: focus on building rhythym
then 3 rounds of:
10 unbroken wall balls
:15 hanging L-sit

CrossFit Workout
12:00 AMRAP
12 wallballs
12 calorie row
12 toe to bar

Note: She is strong and mobile enough to maintain straight legs throughout her toes to bar. Many of us are not: simply use the drill she does with knee raises and flick your feet towards the bar to make contact.

Coach’s Note
This workout should be unbroken, at least for the first few rounds. Breathe a lot on the wallballs, and scale the reps of toe to bar so that you keep moving.

Conditioning
Power intervals
1/.8 mile ride on the bike.
Rest 1:00
x 7 sets

Lift
Snatch 2×2 @ 85% 3×1 @90%
Rest as needed in between sets. Focus: you only get 7 lifts total.
snatch pull 3×1 @120% Rest as needed.

Skills
EMOM 10:
50% of your max double unders in a minute

CrossFit Workout 8/13/18 Monday

Warmup
10:00 of:
Banded shoulder internal rotation stretch https://www.youtube.com/watch?v=4S3eq4wQExE
:20 bentover supinated row hold
a perfect set of pushups

Workout Warmup
5 Rounds of:
:10-15 tuck lever holds
3 power cleans building no heavier than 155/105: Focus on form and speed
the pullup warmup
an easy 150 run


You can do this on the bar or rings.

CrossFit Workout
3 Rounds for time:
5 bar muscle ups
10 power cleans 135/95
400m run

Coach’s Note
This workout should be fast. Scale the power cleans so that they’re unbroken. If you can’t do bar muscle ups, do 1 burpee+ 1 of the hardest pullup variation you can do for 5 reps each round.

Conditioning
45:00 easy run. Keep your pace slow enough that you can breathe through your nose easily the whole time.

Lift
Back squat 5×3 @87%
go on the 5:00

rear foot elevated split squat 3×8 all tough sets
weighted glute ham raises 3×8 all tough sets

Superset the split squats and GHR, and then rest :90 in between rounds.

Skills
5 sets of 25-30% of your max pullups, for perfect form, and not under fatigue.

CrossFit Workout 8/11/18 Saturday

The 30s Workout.

For time with a partner
30 Bar muscle ups each
30 back squats (per pair) 205/135
30 push presses (per pair) 135/95
30 box jump-overs each person. 32″/28″

Choose weights that are about 65% of your max. Choose a pullup variation that takes about 5 minutes for both of you to complete 30. For the box jump over, choose the highest box that you can do consistently. Switch whenever.

CrossFit Workout 8/10/18 Friday

Warmup
4 rounds
10 banded good mornings
:30 partner assisted t-spine opener
:20 weighted plank

Workout Warmup
5 rounds of
5 deadlifts, building above workout weight
wall strike drills
5 burgerner situps 

CrossFit Workout
AMRAP 10:00
10 deadlifts 225/155; 185/125; 135/95
150 run
10 v-ups/ghd situps
100 double unders

Coach’s Note
Pick a deadlift weight that you can do 10 unbroken at with good form. The double unders should take no longer than 2:30. Scale the double unders to 150 single unders.

Conditioning
30:00 Around the world
2:00 of easy movement
an isometric hold

then

10:00 unbroken sled drag.

Lift
5 sets of 4 Behind the neck push jerks @ 75-80%

Skills
EMOM 10
4 pistols/side

CrossFit Workout 8/9/18 Thursday

Warmup
10:00 of
:20 single arm ring row hold/side
10 breaths in front rack stretch
10 empty bar thrusters

Workout Warmup
Every 4:00 by 6 rounds
3 thrusters, building to a heavy set
pullup warmup
a rowing sprint start

CrossFit Workout
Fran
21-15-9
Thrusters
Pullups

Coach’s Note
The thrusters should be unbroken. This should be a sub 6:00 workout. If you’re good at pullups, try for unbroken. If you know that unbroken pullups won’t happen, have an early break strategy so you can keep moving. Consider 7/7/7 5/5/5 9 if you’re max pullup set is 15-20 reps.

Conditioning
Make up something

Lift
make up something

Skills
make up something.

CrossFit Workout 8/8/18

Warmup
EMOM 9
Min 1: Goblet squat hold
Min 2: :30 Lizard stretch/side
Min3: a set of strict ring dips

Workout Warmup
15:00 of:
8 heavy wallballs
an easy 150 run
:30 of flutter kicks

Workout
5 rounds for time:
25 wallballs
20 abmat situps
150 m crush carry 24/16

Conditioning
:30/:30 row x 14 rounds. Every round same splits.

Lift
Every 3min x7 sets 1 snatch @90-92.5%

Skills
10:00 to accumulate max distance handstand walking

CrossFit Workout 8/7/18 Tuesday

Warmup
3 rounds of:
10 scap pullups
1:00 couch stretch/side
:20 rope row hold

Workout Warmup
5 rounds:
6-8 seated leg lifts
1-3 strict supinated pullups. If you can, add weight. If you’re going to do rope climbs, do 1 legless rope climb.
:20 bottom of lunge hold/side
rope climb clamp practice

CrossFit Workout
4 rounds for time:
8 strict pullups
20/16 calorie row
24 walking lunge steps total

If you can do rope climbs, do 2 rope climbs each round instead of pullups.

Coach’s Note
The row and the lunges should be unbroken and steady. The pullups should take no more than 3 sets. If you have rope climbs, use this as an opportunity to test them under fatigue. If you’re uncertain or unfamiliar with rope climbs, practice them during the warmup and do pullups for the workout.

Conditioning
50 min easy bike. every 5:00 get off and do 1 strict muscle up.

Lift
Every 4 min x 7 sets 1 back squat @90-92.5%

Skills
3 rounds, not for time:
:15 hanging L-sit
A medium set of unbroken T2B
12 GHD situps

CrossFit Workout 8/6/18 Monday

Warmup
10:00 of:
10 breaths in barbell assisted puppy dog stretch
:30 glute bridge hold
5 tall cleans. https://www.youtube.com/watch?v=YhGbp1wp8Ls

Workout Warmup
In 20:00 Build to a heavy above knee hang power clean+power clean
In between 5 rounds of:
2 high box jumps
an easy 150 run

CrossFit Workout
AMRAP 8:00
4 Power cleans 185/125
8 Box Jump Step Down
150 run

Coach’s Note
These cleans should be heavy. Treat the workout warmup as a chance to use perfect technique at heavy loads. Keep the run and box jumps steady, and try and make sure you minimize rest in between power clean reps.

Conditioning
every 4:00 x 6 rounds run 400/300m

Lift
Every 3min x7 sets 1 clean @90-92.5%

Skills
8 min EMOM
2-4 unbroken bar muscle ups

Warmup
1 length heel to toe walking
Kipping practice
5 natural leg extensions
1 shuttle run

Workout Warmup
5 rounds of:
8 KB swings up to 70/53
an easy 150 run
the pullup warmup

CrossFit Workout
Helen:
3 rounds
400m run
21 American KB swings 24/16
12 Pullups

Coach’s Note
If you can do this workout without scaling, please attempt it. Fight to keep the swings and pullups unbroken, and run at a pace that allows you to do so. If you know you can do the swings and pullups unbroken then push the run. The gym record for guys is 7:37 and the for girls is 8:48. Go get it.

Conditioning
12 rounds of :30/:30 on the bike for sustainable calories.

Lift
snatch 5×2 @ 85-90% Rest at least 3:00 in between rounds.
snatch pulls 2×2 @115% Rest as needed.

Skills
Every :40 for 8 rounds
4-7 unbroken pullups
then
5×2-4 reps of weighted strict supinated pullups. Build to a heavy set.

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