Workout of the Day

CrossFit Workout 10/15/18 Monday

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

Warmup
10:00 of:
10 banded lunges/leg
shoulder only kips
rowing technique warmup

then do the barbell warmup

Workout Warmup
3 position halting clean pull+2 power cleans+3 hang squat cleans https://www.youtube.com/watch?v=7CNwYZieErg
Tuck lever AMSAP. If you can get over :20 work on a dead hang to invert hold
Hollow hold :30
Pullup warmup

CrossFit Workout
Buyin:
Accumulate 2:00 in a front rack hold 155/105

then:
5 RFT
5 hang squat cleans 155/105
10 chest to bar
50/40 cal row

Coach’s Note
This workout will be spent mostly on the rower. Your goal should be to make the first and last rep look exactly the same. Keep your pace steady throughout the workout. In the warmup, pay attention to the positions around your knee–shoulders over bar, shins nice and vertical!

Lift
Technique warmup:
10:00 of light tempo snatch pull+hang muscle snatch. This isn’t an amrap. Just work on it as a skill, and get better.

then 15:00 to build to a heavy in:
3 snatch pulls+3 squat snatches

Conditioning
4 rounds:
300m row
8 DB squat cleans 2×50/35
4 burpee bar muscle ups
150m run
rest 2:00 between rounds. Get faster every round

Skills
Row 300m
4-10 unbroken pullups
rest 1:00

x4
row @ 2k pace

Try and do one more pullup than last week. If you did 10 pullups last week, get a second or two faster on the 300.
Last week of this.

CrossFit Workout 10/13/18 Saturday

Warmup
5 step and 90 rep

Workout Warmup
15:00 of:
tire flip practice
5 db snatches/arm up to wow
pullup warmup
30 double unders

CrossFit Workout
Teams of 3, One working, one holding, one working. If person holding drops, stop working/switch

300 double unders+ hollow hold
80 pullups+ Waiter’s Hold 24/16
100 dumbbell snatch 50/35+ Farmer’s Hold 2×24/16
80 kb situps 24/16 + crush carry hold 24/16
30 tire flips + goblet squat hold 24/16

Lift
Warmup your snatch and clean and jerk, then:

20:00 to build to a heavy snatch
20:00 to build to a heavy clean and jerk

CrossFit Workout 10/12/18 Friday

Warmup
3 rounds of:
:30 pallof press hold/side https://www.youtube.com/watch?v=L-MQgL5Kv38
10 perfect pushups
1:00 sagging pec stretch https://www.youtube.com/watch?v=plSEN8Pficc

Workout Warmup
Every 5:00 x 4 rounds
3 position halting clean deadlift+3 hang squat cleans+2 push press+ 2 split jerks up to 65% of your lowest lift.
1-3 strict HSPU+ 4-6 kipping HSPU
Russian Twists x 14/side same weight as last week

CrossFit Workout
4 rounds with a 15:00 cap:
10 power clean and jerks 135/95
10 bar facing burpees
10 lateral box jump overs 24/20

Every 3:00, including start, run a 150

Coach’s Note
Keep your 150s below a minute. Use your grace weight. If you can’t do lateral box jumps at the prescribed height, drop the height and keep the lateral nature.

Lift
Technique warmup:
10:00 of light tall snatches. This isn’t an amrap. Just work on it as a skill, and get better.
then 15:00 to build to a heavy in:
1 above knee hang snatch+1 snatch balance+ 1 ohs (goal is to get to 80-85%)

Conditioning
10:00 easy run

4x800m run @ 5k pace-:02 rest 1:1
4x400m run @ 5k pace-:02 -rest 1:1

10:00 easy run

Skills
Not for time:
Accumulate 40 pistol foot switches

CrossFit Workout 10/11/18 Thursday

Warmup
EMOM 9:
Min 1: 10 banded lunges/side
Min 2: rowing sprint start
Min 3: :30 pigeon/side

Workout Warmup
5 rounds:
Single Arm KB Front Rack Split Squats x6/side heavier than last week
2-5 pullups @ 3111 Add weight if you can
Flutter Kicks x :50
:15 kb front rack hold building to a heavy hold

CrossFit Workout
11:00 AMRAP
10 KB front squats 2×16/2×12
30 cal row

Coach’s Note
This workout is mostly about the row. Try to push the pace and hold on to the bells for all ten. For the hold in the warmup, it should be heavy enough at the end that you’re not sure if you can hold for :15.

Lift
Close grip bench press
4×6 @ 2211. Keep tension while the bar is on your chest

Conditioning
4×12 minute bike
rest 4:00 in between
keep consistent RPMs, 1 or 2 rpms faster than last week

Skills
E90s x 8
1 strict ring muscle up

CrossFit Workout 10/10/18 Wednesday

Warmup
8:00 of:
1 length bounding bear crawl
1 length heel to toe walking
10 scap pushups
1 length spiderman lunges

Workout Warmup
EMOM 12
Min 1: :15 ring support+ 2-5 Ring dips @ 3111
Min 2: :30 double under practice
Min 3: 1 length high knees, 1 length butt kicks

CrossFit Workout 
5 rounds with a 30:00 cap
550 run
10 strict ring dips
60 double unders

Coach’s Note
This workout is long. If you can’t do dips, do banded dips, ring pushups, or regular pushups. They don’t have to be unbroken, but the 10 shouldn’t take you longer than a minute.

Lift
No lift. do 30:00 of extra mobility or conditioning.

Conditioning
32:00 easy row
every 4:00 do 1 wall walk+ 10 breaths in a handstand hold

Skills
Not for time: 10 rounds of:
:30 rack stretch on the rings
10 pvc pass throughs
1:00 quad smash

CrossFit Workout 10/9/18 Tuesday

Warmup
3 rounds in 10:00 of:
10 banded good mornings
:30 front rack stretch
:30 goblet squat hold

then kb warmup

Workout Warmup
Every 4:00 x 5 rounds:
KB Swing x6 heavier than last week
Natural leg extensions x5 deeper than last week
L-sit on paralletes longer than last week
Front squats up to 135/95

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd rounds: 8 v ups+ AMRAP sustainable front squats 95/65
Even rounds: Bike calories. If there are more than 8 people in class, use all the bikes, and the rest can row.

No one goes up. Go faster.

Coach’s Note
Breathe during the squats. Switch the order to fit more people on the bikes. Try and keep the same RPMs every round. The swings should be quite heavy at this point.

Lift
Front Squat 4×6 @ 2211. Focus on exploding out of the hole after your pause

rest 3:00 between sets

Conditioning
10 minutes of 1:00 on 1:00 off rowing for sustainable meters

rest 6:00

10 minutes of 1:00 on 1:00 off biking for sustainable calories

Same pace as last week

Skills
Accumulate 40 perfect kipping ring dips. If you can do this in 2 or less sets, do 60.

CrossFit Workout 10/8/18 Monday

Warmup
EMOM 12:
Min 1: 10 hard banded lat pulldowns
Min 2: :30 kb shoulder int rotation stretch
Min 3: :30 ring row hold

Then do the snatch warmup

Workout Warmup
20:00 for 5 rounds of:
2 snatch high pull+2 power snatch+2 hang squat snatches
Tuck lever AMSAP–if you’re over :15 try and do an invert hold on the bar
Hollow hold :30
Pullup warmup

CrossFit Workout
For time:
21-15-9
Power snatches 95/65
Pullups

If you can do ring muscle ups, do 9-7-5 RMU with 21-15-9 power snatch

Coach’s Note
This workout will be very grippy. Break the work into manageable sets. You should be going fast. The weight should be light. For the warmup, find the most challenging straight arm pulling variation you can manage.

Lift
Technique Warmup:
10:00 of:
3 sotts presses+ 3 tall jerks

then 15:00 to build to a heavy in:
1 clean pull+1 hang squat clean+ 1 jerk

Conditioning
4 rounds:
12 alternating DB Snatch 70/50
:15 pronated flexed arm hang
10 BJSD 28/24
15 cal bike
rest 2:00 between rounds. Get faster every round

Skill
Row 300m
4-10 unbroken pullups
rest 1:00

x4
row @ 2k pace

Try and do one more pullup than last week. If you did 10 pullups last week, get a second or two faster on the 300. “

CrossFit Workout 10/6/18 Saturday

Warmup
do the 5 step and 90 rep

Workout Warmup
15:00 of
stone practice
shoulder to overhead up to workout weight
150 run

CrossFit Workout
Teams of 2, divide work however you want.
For time with a 30:00 cap

550m Crush carry (both partners carry) buyin 24/16

80/60 calorie Row
80 Thrusters 95/65
80 v ups
80/60 cal bike
60 Stone to shoulder 110/70
60 Burpees over the bar

Lift
Warmup your snatch and clean and jerk, then:

20:00 to build to a heavy snatch
20:00 to build to a heavy clean and jerk

CrossFit Workout 10/5/18 Friday

Warmup
9 min emom
min 1 10 banded lunges/side
min 2 :20 bottom of pushup hold
min 3 :30 pigeon stretch/side

then do the kb warmup

Workout Warmup
Every 4:00 x 5 rounds
KB Single Arm Front Rack Split Squat x8 heavier than last week
:15-:20 handstand hold+ 3-5 kipping HSPU
Flutter Kicks :30 As slow as possible

then:
row 150/100m x3 fast, rest :45 in between rounds

CrossFit Workout
20:00 of 1:00 on 1:00 off
Odd rounds: 15 unbroken wallballs
Even rounds: max meters rowing

Coach’s Note
This workout is 5 rounds of each movement. 1:00 full rest after each round. Push the row, and pick a number of wallballs that you can stay unbroken with. Your score for the wallballs is pass/fail. For the rowing, it’s total meters.

Lift
Front Squat 3×10 @ 4011 a little heavier than last week

rest 3:00 between sets

Conditioning 
9 minutes of 1:00 on 1:00 off rowing for sustainable meters

rest 6:00

9 minutes of 1:00 on 1:00 off biking for sustainable calories

Same paces as last week

Skills
Not for time:
Accumulate 35 pistol foot switches

CrossFit Workout 10/4/18 Thursday

Warmup
10:00 of
20 monkey taps https://www.youtube.com/watch?v=iwyI99pjzFA
A set of double unders
:30 calf stretch/side
10 deadbugs

Workout Warmup
16 min EMOM
Min 1 3-5 strict pullups/1 negative/5-8 banded chest to bar +3-5 kipping pullups
Min 2 4 box jumps
Min 3 Hanging L-sit AMSAP
Min 4 1:00 hard rowing

CrossFit Workout
20:00 AMRAP
800m run
:15 active hang
20 Box Jumps 24/20
10 pullups

Coach’s Note
This workout should be paced the same from minute 1 to minute 20. If you can’t do pullups today, you can do banded strict pullups or ring rows.

Lift
30:00 of mobility or extra conditioning.

Conditioning
30:00 easy bike
every 5:00 one legless rope climb with a legless descent

Skill
Not for time: 10 rounds of:
:30 rack stretch on the rings
10 pvc pass throughs
1:00 quad smash”

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