Workout of the Day

CrossFit Workout 6/21/18 Thursday

Warmup
10:00 of:
10 banded lunges/side
:20 active hang
10 single leg glute bridge ups/side
Every 2:00 including start everyone does 10 sit-ups

Workout Warmup
Every 3:00 by 5 rounds
6 double kb cleans building to workout weight
:30 bottom of goblet squat hold 20/12
:30 hard rowing

CrossFit Workout

3 minutes of rowing for max meters.

rest 3:00

For time with a 9:00 cap
150m Farmer’s Carry 2×24/16
30 kb front squats 2×24/16
150m Crush Carry 1×24/16

Coach’s Note
These squats should be very heavy. Keep your elbows pinned to your ribs, and knuckles right under your chin.

Conditioning
Make up a conditioning peice you missed

Lift
make up a lift you missed

Skills
make up a skills you missed

CrossFit Workout 6/20/18 Wednesday

Warmup
EMOM 12
Min 1: 10 scorpions e/side
Min 2: :15 planche lean+10 slow flutter kicks
Min 3: 3 clean pull-unders with an empty barbell+10 perfect air squats.

Workout Warmup
4 rounds of:
1 3 position power clean building above workout weight
A set of double unders
2 wall walks with a :10 pause in between reps

CrossFit Workout
20:00 of:
1 mile buy in
then in remaining time complete as many rounds of:
20 power cleans 115/75
40 pushups.  If you can do 5+ unbroken handstand pushups, do 20 handstand pushups instead
80 double unders.

Coach’s Note
This is a high volume power clean workout. Keep the sets manageable from the beginning. If you can’t do double unders, do 50 stick jumps instead. If the mile takes you longer than 12:00 minutes, scale the run.

Conditioning
30:00 of:
2:00 easy movement (bike/row/run)
an isometric hold you need work on

cycle through 3-5 isometric holds

Lift
“Push press 4×6  @ 70%
No touch and go. Rest 3:00 between sets.

then 3 rounds supersetted
Dumbbell bench press x8 all tough sets
Barbell Bent Over Row x8 all tough sets
rest :90 in between rounds.

Skills
EMOM 8:
50% of your max double unders in a minute.

CrossFit Workout 6/19/18 Tuesday

Warmup
10:00 of
10 total rig assisted cossack squats
1:00 piriformis stretch/side
:30 side plank/side
an easy 150 run

Workout Warmup
6 rounds of:
3 dumbbell/kb step ups/leg building to something challenging
an easy shuttle run
2 BJSD building well above workout height

CrossFit Workout
4 rounds for time
400m run
8 BJSD
10 v-ups
12 goblet reverse lunges 24/16 total

Coach’s Note
This workout is fairly low volume for the triplet. Move through it, minimizing transitions. This workout is all about the runs. Try and keep your runs at least 2 seconds below your mile pace.

Conditioning
6 rounds of:
150 run
15/12 cal bike
rest 1:00

same time every round

Lift
Every 4:00×6 rounds

3 Squat Snatch @ 70% not touch and go

Then
Snatch Pulls 3×3 @ 105% of your squat snatch
Rest as needed in between sets.

Skills
6-1 unbroken kipping handstand pushups.

rest 3:00

emom 6
1 wall walk+1 strict hspu facing the wall

CrossFit Workout 6/18/18 Monday

Warmup
3 rounds:
:20 single leg glute bridge/side
8 very light very slow upright rows/side
1:00 couch stretch/side

In between movements, alternate between 10 pullovers each with a partner and 10 you go, I go pushups with a partner.
Change up your hand positioning every time you do pushups

Workout Warmup
Every 3 minutes by 7 rounds
2 shoulder to overhead up to 110-120% of workout weight
the pullup warmup
10/8 calorie row

CrossFit Workout
8 min AMRAP
12 pullups
8 burpees over the bar
3 shoulder to overhead 185/125 OR 135/95 OR 95/65

Pick the heaviest weight you can do 3 reps in under a minute of. They do not have to be unbroken.

Coach’s Note
This workout should be technically challenging and heavy. If you can do pullups, but 12 is too many, reduce reps today instead of the movement. Pick a number that will let you get the pullups done in 2 or 3 sets. Stay aggressive with your legs on the shoulder to overhead.

Conditioning
40 minute easy row. Every 5:00 get off and do 12 perfect air squats

Lift
Back Squat 3×8 @ 74% of your max. Rest 2:00 in between sets.

Then 3 rounds supersetted:
Front Rack Split Squats 3×8 all tough sets https://www.youtube.com/watch?v=NQEnP9tu6Rw
Single leg Romanian Deadlift 3×8 all tough sets https://www.youtube.com/watch?v=j2Ayx5MLxr0

Rest :90 b/t sets

Skills
5 sets of 15% of your max set of pullups, for perfect form, and not under fatigue

CrossFit Workout 6/16/18 - Saturday

Scheduling Note
We will be going to Overland High School Track on Saturday to complete test week with a mile time trial. The schedule will be as follows:

8-9 Boot Camp at FRCF
9:30-10:30 Overland Track

The gym will be open until 1pm, if you want to come back and get some extra work in after. Come have fun and run hard!

If you missed a day this week, please make up the test and enter your score on that day (just click ahead in the faceboard on ZP). If you know you’re going to miss a day tomorrow or Saturday, please ask your coach for the test coming up for that day. If you’re missing both, you get to choose.

CrossFit Workout 6/15/18 Friday

Warmup
10:00 of:
10 banded good mornings
10 handstand shoulder taps/arm
:20 air squat hold, nasal breathing only

Workout Warmup
5 rounds of:
The pullup warmup
3 Deadlifts building above workout weight
1 slow leopard crawl

CrossFit Workout
10 min amrap
20 cal row
10 pullups
20 burpees over bar
10 deadlifts 225/155

Coach’s Note
This workout is short enough to keep the pace high. Recover on the row, and try and keep the things you’re good at unbroken. The weight on the deadlifts should be no more than 70% of your max.

Lift
no extra lift today. We’ve tested a lot of lifts in the last two weeks!

Skills
no skills

Conditioning
:30 on :30 off on the bike for 10:00
score is LOWEST number of calories

CrossFit Workout 6/14/18 Thursday

Scheduling Note
We will be going to Overland High School Track on Saturday to complete test week with a mile time trial. The schedule will be as follows:

8-9 Boot Camp at FRCF
9:30-10:30 Overland Track

The gym will be open until 1pm, if you want to come back and get some extra work in after. Come have fun and run hard!

If you missed a day this week, please make up the test and enter your score on that day (just click ahead in the faceboard on ZP). If you know you’re going to miss a day tomorrow or Saturday, please ask your coach for the test coming up for that day. If you’re missing both, you get to choose.

Warmup
If you’re doing a test, please do the warmup for that day. If you’re here for an active recovery day:

3 rounds NFT of:
:30 active hang on rings
10 hollow rocks
10 rig assisted cossack squats

Workout Warmup
every 2 minutes by 6 rounds of:
5 ghd situps to parallel (rx+full)
1-5 strict pullups
5 single leg rdls/leg building to something fairly challenging
This can be done in any order to make sure we have enough GHDs

CrossFit Workout

If you’re not missing a test, do:
4 rounds for time
500/400m row
10 vups
10 ring rows
150m crush carry 24/16
rest:30

Lift
make up a test or 30:00 of mobility.

Skills
make up a test

Conditioning
make up a test

CrossFit Workout 6/13/18 Wednesday

Warmup
3 rounds of:
10 sampson lunges e/leg. Focus on pushing your hips forward without arching your back.
200m row
10 scap pullups

Workout Warmup
3 rounds of:
7 wall balls building above workout weight
5 t2b
3 box jump step down, building to workout height

CrossFit Workout
30 min AMRAP
1000m row
60 wall balls 20/14
30 BJSD 24/20
30 T2B
1000m row
40 wall balls
20 BJSD
20 T2B
1000m row
20 Wall balls
10 BJSD
10 T2B
*Girls go to 9 feet today.

Coach’s Note
This workout will be long and slow. Break the movements into manageable sets. If you end on the row, empty the tank.

Lift
Find a 10rm front rack split squat/leg. Rest at least 3:00 between legs.

Skills
3:00 AMRAP sets of 4 unbroken kipping HSPU

Conditioning 
none today

CrossFit Workout Workout 6/12/18

Warmup
10:00 of:
10 breaths in lizard e/side
10 planche rocks
10 banded overhead squats w/pvc
https://www.youtube.com/watch?v=3O2ajxksjuk

Workout Warmup
5 rounds:
5 slow down, paused OHS up to 135/95
a set of double unders
wall strike drills

CrossFit Workout
“Nancy”
5rft:
400m run
15 OHS 95/65

Coach’s Note
This workout is about managing the fatigue from the early runs in order to get through at least 3 sets of the squats unbroken. Once you get into the later rounds, try and push the runs a bit, and dig deep to hang onto the barbell. The overhead squat weight should be a weight that you can go unbroken for the first few sets.

Lift
Find a 1rm Push press

Skills
3 attempts at max double unders in 1:00. Rest as needed in between.

Conditioning
none today

CrossFit Workout 6/11/18

Welcome to the start of the next cycle!

Note: We’re doing today’s workout as a ladder. Because of this, while you’re welcome to do your own gymnastics/conditioning/kettlebell programming as per normal, all of the weights and barbells on the CrossFit side are spoken for. Please do not disassemble any part of the ladder. See above for current setup of the room!

Warmup
10 snatch grip rdls
10 snatch high pulls
10 muscle snatches
10 power snatches from high hang
10 power snatches from low hang
10 front rack pulses
10 muscle cleans
10 power cleans from high hang
10 power cleans from low hang

Workout Warmup
Build to 50% of your power snatch and power clean

CrossFit Workout
Start at 50% of your 1rm Power Snatch
Every :90 add:
5 pounds if your power snatch/clean is under 200
10 pounds if your power snatch/clean is over 200

Once you have found a heavy power snatch, drop to 60% of your 1rm power clean and repeat with power clean

Coach’s Note
This workout is a good opportunity to find reasonable approximations of your max. If you’re new to olympic lifting, use this as an opportunity to practice reps at a manageable weight, before pushing heavier after several good lifts. If you’re technically sound, use this as an opportunity to get very heavy.

Lift
none. do the WOD 🙂

Skills
no skills today

Conditioning
50/40 cals for time on the airdyne.

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