Workout of the Day

CrossFit Workout 1/19/18 Saturday

Warmup
5 step and 90 rep

Workout Warmup
Rope climb practice

then
Warmup your clean
Warmup wall walks

CrossFit Workout
Partners

You go I go for each movement (each person gets a barbell, change weight while you rest)
12 hang squat cleans 95/65
3 rope climbs/6 rope elevators
10 hang squat cleans 115/75
2 rope climbs/4 rope elevators
8 HSC 135/95
1 rope climb/2 rope elevators
6 HSC 155/105
1 wall walk
4 HSC 185/125
2 wall walks
2 HSC 225/155
3 wall walks

Coach’s Note
This workout should be very heavy. The heaviest thing that you can clean for 2 reps consecutively should be the ending weight.

Skills
5 Rounds
2 Strict Handstand pushups+50% of max kipping HSPU
1:00 of empty bar behind the neck pvc strict presses in between

Lift
EMOM 10
1 Snatch, building from 80% as you’re able.

Conditioning
8×3:00 on/1:00 off on the bike for consistent RPMs.

CrossFit Workout 1/18/19 Friday

Warmup
SFM Warmup
:30 waiter’s hold
10 goblet squats
10 Straight arm ring rows @ 31×1 https://www.youtube.com/watch?v=EIdsaOWY3xc
10 cal row/bike/skierg

Workout Warmup
4 rounds:
1 Snatch high pull+1 hang muscle snatch+1 power snatch above workout weight
AMSAP Tuck lever https://www.youtube.com/watch?v=JxlKAuD9gkA. 
Dumbell snatches up to WOW

Then, do the pullup warmup. Really take the opportunity to dial in your technique. If you are newer to pullups, take this opportunity to practice without fatigue.

CrossFit Workout
12:00 AMRAP:
50 Wallballs 20/14 to 10/9
40 Alternating Dumbbell snatches 50/35
30 Cal row
20 OHS 95/65
10 Chest to bar

Coach’s Note
You should be able to finish a round of this workout in 12 minutes, so adjust dumbbell weights and wallball weights to make that happen. Today is a good day to attempt chest to bar if you are close to them. If you don’t have chest to bar, do 15 pullups. If you don’t have pullups, do jumping chest to bar.

Skills
Add 1 RMU to the last 4 minutes of your 10:00 EMOM from last week

Lift
Build to a heavy set of 5 box squats (5-10 pounds heavier than last time)
then 4×5 at 90%

Conditioning
no extra conditioning today. Get after the WOD

CrossFit Workout 1/17/19 Thursday

Warmup
SFM warmup then:
10:00 for 3 rounds of:
10 russian swings
10 cal bike
30 double unders/su practice
:30 Back of hand knee plank https://www.youtube.com/watch?v=x8zpUeE7TVU

Then do the kb warmup

Workout Warmup
3 Rounds:
5 box jumps
10 heavy russian swings
:30 weighted plank

CrossFit Workout
21 min emom:

A: 10 vups+10 box jumps 24″/20″
B :30 for max sustainable bike cals
C :10 Russian KB swings 32/24

Coach’s Note
This workout is a pass fail workout. The v-ups and box jumps should take no more than :50. Try and hold the same number of calories on each bike round. The Russian Swings should be unbroken.

Extra work
Make up anything that you missed this week.

CrossFit Workout 1/16/19 Wednesday

Warmup
SFM warmup then 3 rounds of:

10 z-presses https://www.youtube.com/channel/UCGzQnHuc0jgeXZILO9rj3lQ
:20 active hang
250m row
10 ring rows @ 3012 (3 seconds down, no pause at the bottom, 1 second up, 2 second pause at the top)

Workout Warmup
5 rounds
1 Strict press+2 push press+3 Push jerk–get a little heavier than last week if you can. If your strict press is lower than the workout weight you’re doing, continue building after 1 strict press
A round of the Pullup warmup
10 total plank rows up to something challenging https://www.youtube.com/watch?v=KgPIlNAQHiY

CrossFit Workout
5RFT with a 16:00 cap
5 S2O 185/125 135/95 95/65
5 Bar muscle ups/5 burpee pullups/10 renegade rows
400/320m row

Coach’s Note
This workout should be technical and heavy. If you can’t do a pullup, pick renegade row weights that will challenge you. The shoulder to overhead should be between 60-70% of your 1 rep.

Skills
3 rounds of:
Odd rounds: Average kipping pullups (no butterfly)+1 rep from last time
Even rounds: Average chest to bar + 1 rep from last time

Then 3 Rounds of:
AMRAP banded strict chest to bar, green band

Lift
In 10:00 find a heavy above knee hang squat snatch
Then EMOM for 5
3 Above Knee Hang Squat Snatch @ 70-80% of what you just hit

then

3 Rounds Supersetted
5-7 double KB strict press @ 3012
5-7 Double dumbbell upright row @ 4011
rest :90 in between rounds

Conditioning
7 rounds 500/400m row
rest 2:00 after

CrossFit Workout 1/15/19

Warmup
Do the SFM warmup then 3 rounds:
:30 clamshell hold https://www.youtube.com/watch?v=rlbEKSG6_4c
10 perfect air squats
:30 hollow hold
10 cossack squats/side (light weight)

Workout warmup
3 Rounds:
AMSAP L-sit on paralletes
:20 side plank/side
6 shuttle lengths up and back, building in intensity

CrossFit Workout
6:00 AMRAP
150m row
10 abmat situps

rest 3:00

6:00 AMRAP
10 shuttle runs
:30 wallsit hold

rest 3:00

For time
30 jumping squats
70/56 cal bike (50/40 assault bike or airdyne #3)

Coach’s Note
These workouts should all be high paced. Catch your breath on the wallsits and situps. Make sure you land on your heels for the jumping squats.

Skills
70 Pistol Foot switches
Every Time you stop, do 10 GHDs
70 GHD cap

Lift
EMOM 12 : 3 TAG Power cleans
Start @ 52.5% and build to 72.5% over the 12 rounds

Conditioning
40:00 easy row

CrossFit Workout 1/14/19

Warmup
SFM warmup

Workout Warmup
Then 2 rounds:
12 staggered stance kb rdls
15 pushups
40 Double unders
:30 handstand hold

Then warmup your deadlift.

CrossFit Workout
Every :90 3 deadlifts for 12 rounds–add 3% to last time
Then:
4 rounds for time with a 5:00 cap
10 hand release pushups (RX+ HSPU)
25 double unders/50 single unders

Coach’s Note
This workout should be very heavy for all of the triples, it’s our last week of triples for deadlift. Pick numbers and movements that you can do unbroken for the 4 rounds.

Skills
3 Rounds of:
5 Unbroken bar muscle ups
rest 1:00
25 foot handstand walk
rest 1:00

Strength Accessory
3 Rounds supersetted with :90 rest
6-8 Bulgarian split squats/side @ 3011
12-15 glute ham raises
8-10 reverse hypers

Conditioning
3 Rounds on the 6 minute start
10 american kb swings 32/24
10 burpees
20/16 cal bike

Freaking get it. This should be less than :90 for the whole thing every time.

Don’t forget, the gym is closed for a level 1 this weekend!
Warmup
SFM warmup then
3 rounds
10 z-presses https://www.youtube.com/watch?v=C9vKPN6v2ks
:20 active hang
:20 flutter kicks
10 burpees

Workout Warmup
1 Strict press+2 push press+3 push jerk up to something challenging
4 strict leg raises+4-6 kipping t2b
2 single arm db cleans up to workout weight

CrossFit Workout
10-8-6-4-2
Shoulder to overhead 115/75 Rx+ 155/105
T2B Rx+ 15/12/9/6/3
SA Dumbbell cleans total 50/35 RX+65/45

Coach’s Note
This workout should be fast. The cleans and t2b combo might get a bit grippy, so try and relax your grip as you cycle the dumbbell. The shoulder to overhead should be unbroken.

Skills
3 rounds of:
Odd rounds: Average kipping pullups from 2 weeks ago (no butterfly)+2 reps
rest 1:00
Even rounds: Average chest to bar + 2 reps
rest 1:00

Then 3 Rounds of:
AMRAP banded strict chest to bar, green band

Lift
In 10:00 find a heavy above knee hang squat clean
Then EMOM for 5
3 Above Knee Hang Squat Cleans @ 70-80%

then 3 rounds supersetted
8 Dual dumbbell prone row @ 3012
8 Dual Dumbbell incline bench press @ 3111

Conditioning
12 rounds 300/250m row
rest 1:00 after

CrossFit Workout 1/10/18 Thursday

Don’t forget, the gym is closed this weekend for a level 1.

Warmup
Do the SFM warmup, then, 3 rounds.
35 double unders
10 banded lunges/side
10 cal bike
:20 side plank.side

CrossFit Workout
8:00 AMRAP
15 Box jumps
15 vups

rest 3:00

8:00 AMRAP
12 cal bike
24 walking lunges

rest 3:00

8:00 AMRAP
10 russian twists/side 30/20 medball
10 cal row

Mobility
2 Rounds:
1:00 Couch stretch/side
1:00 Elevated Pigeon/side
1:00 Frog Stretch

Skills
Make something up

Lift
Make something up

Conditioning
Make something up

CrossFit Workout 1/9/19 Wednesday

Warmup
SFM warmup then:
3 rounds
10 ring rows @ 3333
10 perfect air squats
10 hollow rocks
:30 banded front rack stretch

Workout warmup
5 rounds:
1 clean pull+1 hang muscle clean+1 power clean up to workout weight
5 staggered stance kb rdls/side
pullup warmup
4-6 strict supinated pullups/1 flexed arm hang AMSAP

CrossFit Workout
8 Total Rounds, 1:00 rest in between rounds
Odd rounds:
10/8 cal bike
10 Power cleans 135/95

Even Rounds:
10/8 cal row
10 pullups

Coach’s Note
This workout is 4 rounds of each couplet. They should be very fast. If you can’t do pullups, do jumping pullups. The weight should be moderate to light. No one goes up, just go faster.

Skills
Add 1 RMU to the middle 3 minutes of your 10:00 EMOM from last week

Lift
Build to a heavy 5rm Sumo DL
then
2×5 @ 90%

Conditioning
No extra conditioning today. Hit the WOD hard

CrossFit Workout 1/8/19 Tuesday

Warmup
SFM warmup then:
3 rounds
10 bentover lateral raises https://www.youtube.com/watch?v=iRvy_J3sKGY
10 cal row
10 russian kb swings
:20 arch hold
Then bb warmup

Workout Warmup
4 rounds:
1 Snatch high pull+1 hang muscle snatch+1 power snatch
10-15 pushups
:20 weighted plank

CrossFit Workout
9:00 AMRAP
2 bar facing burpees
2 power snatches 95/65
4 BFB
4 Power snatches
Keep climbing the ladder as far as possible

Coach’s Note
This workout should be light enough to string several reps together and keep moving. Try and keep moving for 9 minutes straight.

Skills
5 Rounds
2 Strict Handstand pushups+40% of max kipping HSPU
1:00 of empty bar behind the neck pvc strict presses in between

Lift
EMOM 12: 3 TAG Power snatches
Start at 52.5% and build to 72.5% over the 12 rounds

Conditioning
35:00 easy row

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