Workout of the Day

CrossFit Workout 2/19/18 Monday

Warm-up
5 x 3 of hang squat snatches, up to something much heavier than your workout weight
Interspersed with the pull-up warm-up.

CrossFit Workout
As many rounds in 20 minutes of:
5 hang power snatches, 95 lbs/65 bs
10 pullups

If you can do muscle-ups, please do 3 MUs per round instead of the pull-ups.

Lift
After the workout, take some time to recover and then work up to a max squat CLEAN.

CrossFit Workout 2/16/18 Friday

Warm-up
5 rounds of:
8 RFESS each side. Add weight if you can.
30 double unders
5 DB/KB medium weight thrusters
15/12 calorie row

CrossFit Workout
From 0-3:00 complete 2 rounds of:
8 Thrusters 95/65
8 bar facing burpees

If you complete 2 rounds in under 4 minutes, from 3-6 complete 2 rounds of
10 thrusters
10 BFB

If this is completed, from 6-9 complete
12 thrusters
12 BFB

If this is completed from 9-12 complete
14 thrusters
14 BFB

If this is completed, from 12-15 AMRAP
16 thrusters
16 BFB

Lift
Max for the day of:
Power Clean

After you have found your max for the day, drop to 90% of that weight and perform:
2 power cleans on the 2:00 start interval for 10 minutes.

CrossFit Workout 2/14/18 Wednesday

Please remember that Christo is doing another double-under skills workshop tonight.

Warm-up
5(3 hang power snatches + 3 snatch balances)
Double-under practice

CrossFit Workout
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
hang power snatch, 95 lbs/65 lbs
Interspersed with:
50-45-40-35-30-25-20-15-10-5 reps of:
Double-unders

Lift
EMOM for 20 minutes of:
1 push press + 2 split jerks
Start at 70% of your push press and go up from there.

CrossFit Workout 2/13/18 Tuesday

Warm-up
The Rob Shaul Warmup
5 times through with a barbell, adding weight each time
3 power cleans
3 push presses
3 lunges, each leg

After each set of the RS Warm-up, do a set of toes-to-bar.

CrossFit Workout
As many rounds and reps in 12 minutes of:
20 V-ups
10 left-handed overhead walking lunges, 24 kg/16 kg
10 right-handed overhead walking lunges, 24 kg/16 kg

Lift
Work up to a heavy snatch single.
Then do:
5 x 3 reps of snatch balance at 90% of the weight that you just snatched.

 

CrossFit Workout 2/12/18 Monday

Warm-up
5 x 3 of clean and jerk, up to workout weight
30 double-unders after each set

CrossFit Workout
7 rounds for time of:
1 clean and jerk attempt
35 double-unders

You have two scores here.
Score #1 is total amount of weight lifted.
Score #2 is your time for the 7 rounds.

You only get one attempt.  So if you miss your attempt, get back to the jump rope.  You don’t get to count that weight in your total.  Pick a weight that is very heavy for you, but that you are sure that you can make.  For most of you, this should be a power clean and split jerk.

You must use the same weight for all 7 attempts.

Choose wisely.

Lift
EMOM for 20 minutes of:
3 back squats

Start 10 lbs (5 lbs for women) heavier than the last time you did this workout.  Start to add weight after 10 minutes.

CrossFit Workout 2/9/18 Friday

Warm-up
3 Rounds
:30 Wide squat hold
20 line jumps (like stick jumps, but just over a line in the floor.) Focus on speed off the ground
6 ring rows with a pause at the chest. If ring rows are easy put your feet on a box.
2-6 strict HSPU. If you don’t have HSPU do 1 negative as slow as you can. If you can’t do a negative, do 1 wall-walk into a max hold up to :30

Workout prep
EMOM for 12 minutes of:
1: 30 Double unders
2: 5 power cleans building to 165/115
3: Pull-up warm-up
4: 12 light wall balls

CrossFit Workout
As many rounds and reps in 19 minutes of:
100 Wallballs 20/14–Ladies go to 9 feet, since this is open prep.
75 Double unders
50 Burpee Box Jump overs.
25 Power cleans 135/95
10 Bar Muscle Ups

Lift
In fifteen minutes Build to a heavy set of 5 closegrip bench press.
Then every 4 minutes by 4 rounds do 5 at 85% of your heavy.

Structural
Every 2:00 x10 rounds
20/15 cal bike
1 legless rope climb. If you can’t do legless rope climbs do 3 rope pullups with each hand on top. If you can’t do rope pullups do AMSAP (as many seconds as possible) of a top of rope chinup hold.

CrossFit Workout 2/8/18 Thursday

Warm-up
10:00 For as perfect movement as possible.
10 Kang Squats
1 Row technique progression (10 straight leg pulls, 10 quarter slides, 10 full slides)
Max l-sit hold on parallettes, up to :30. If you don’t have an l-sit hold, do a bent leg hold for up to :30

CrossFit Workout
For Time:
1000 m row
20- v-ups
800 row
15 v-ups
600 row
10 v-ups
400 row
5 v-ups

Lift
Every 5:00 by 5 rounds
5×5 deadlifts at 80% of your max. 

Structural
5 Rounds of:
10 Glute ham raises
10 Suitcase deadlifts each side.

Rest as needed

CrossFit Workout 2/7/18 Wednesday

It’s Wednesday, so it is a double-under practice day.  Jeremy will be at the gym in the evening and will be working with everyone to get more proficient at double-unders.

Warm-up
EMOM for 12 minutes of:
1 10 banded lunges, total
2 one ring support hold, up to :30 in length
3 5 thrusters, up to 135/95

CrossFit Workout
15-12-9-6-3 of:
thrusters, 95/65
pushups
50-40-30-20-10 reps of:
double-unders

Lift
Take 20 minutes and build up to a max snatch for the day.
Rest 5 minutes, then:
4 x 2 at 90% of whatever you hit earlier

CrossFit Workout 2/6/18 Tuesday

Warm-up
5 x 5 of deadlift, up to workout weight
a set of the pull-up warm-up after each set

CrossFit Workout
21-15-9 reps for time of:
deadlifts, (225/155), (185/125), (135/95)
pullups, C2B if you can do the working sets in 3 sets per round

Lift
EMOM for 20 minutes of:
1 squat clean + split jerk
Start at 70% and go up as you can.

CrossFit Workout 2/5/18 Monday

Warm-up
Take 7 sets and build up to a heavy shoulder press triple
Do 5 tall, non bounding box jumps after each set

CrossFit Workout
7 rounds for time of:
7 burpees
14 kettlebell snatches, 24 kg/16 kg (total)
28 double-unders

Lift
EMOM for 21 minutes of:
3 back squats
go heavier than last time

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