Workout of the Day

CrossFit Workout 2/18/19 Monday

Warmup
SFM

Then Barbell warmup

Workout Warmup
4 Rounds:
1 Snatch+1 Clean up to 185/125
5 Pullups+3 Dips (or 3 Muscle ups)
5 Box Jumps

CrossFit Workout
Happy Birthday Kumi!
For Time with a 25:00 cap:
30 Wallballs 20/14 to 10/9
30 Pullups
30 Box Jumps 24″/20″
30 Back Squats
30 Vups
38/30 Cal Row
30 Squat Cleans
18 RMU/36 Renegade Rows
2 Squat Snatches

Back Squats and Squat Cleans @ 135/95
Squat Snatches @ 185/125

Coach’s Note
This workout should be moderate (not light) for the cleans. If you can’t do RMU, pick a weight for the renegade rows that will make you break into at least 5 sets.

Extra Work
8 Snatches @ 70%
6 @ 80%
4 @ 85%
2 @ 90%

This is for quality and time. You only get to count reps that your feet don’t move after the catch.

CrossFit Workout 2/16/19 Saturday

Warmup
5 step and 90 rep

Workout Warmup
12:00 or 3 rounds of:
4 Lunges/arm up to workout weight. Start LIGHT. https://youtu.be/ttzoOeQl7S0?t=2017
5 Toes to Ring or A round of the pullup warmup if you’re doing RMU
5 OHS, first rep with a 10 second pause up to workout weight

CrossFit Workout
Teams of 3, for time with a 30 minute cap:
100/90/80 cal bike Rx+ 125/100
100 DB single arm overhead walking lunges, regionals style 2×30/20 Rx+ 2×50/35
100 Toe to Ring Rx+ 30 RMU
100 Overhead Squats 95/65
300 Double unders

CrossFit Workout 2/15/19 Friday

Warmup
SFM, then:
2 Rounds:
10 upright rows/arm, slower down than up tempo
25m heavy waiter’s carry/arm (up and back)
:30 glute bridge

Workout Warmup
5 Rounds:
3 Deadlifts+3 shoulder to overhead up to 155/105.
After each round, :20 overhead hold
5 Box jumps, getting up to workout height

CrossFit Workout
13.2
10:00 AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20″

Coach’s Note
This is open workout 13.2. In 2013, 10+ rounds was considered excellent. 11 pretty much put you on a regionals level, and the best score in the world was 389 reps. Can anyone top that? This workout should be steady–if you have to break the barbell movements, it’s too heavy.

Skills
For time:
20 HSPU
25 cal ski
20 HSPU

CrossFit Workout 2/14/19 Thursday

Warmup
SFM
Then

Workout Warmup
3 Rounds:
10 each of rowing skill drills https://www.youtube.com/watch?v=zQ82RYIFLN8
:30 hard bike
1:00 rest

CrossFit Workout
Workout Version:
For time with a 30:00 cap
Guys:
60.50.40.30.20.10
Cal row
Cal bike
Girls:
48.40.32.24.16.8
Cal row
Cal Bike

Active Recovery version:
30:00 of:
1:00 of movement on a machine of your choice
1:00 of rolling or stretching something you need.

Coach’s Note
This workout is long and entirely cardio. Make sure that you hold back a bit in the beginning so that you can keep your pace through the later rounds. If you’ve worked out 3 days in a row already, do the active recovery version.

Extra Work
Make up anything that you missed.

CrossFit Workout 12/13/19 Wednesday

Warmup
SFM

Do the Barbell Warmup, then:

3×3 Muscle clean, between 20-40% of your 1RM
then
4×2 Power clean up to 80%

Strength
5×1 Power Clean between 80-90%

After each power clean, do :12-:15 in an l-sit in ring support

CrossFit Workout
12 min EMOM
A 10 Power cleans 135/95
B 10 Burpees
C 10 Abmat Situps (RX+ GHDs)

Coach’s Note
The power cleans should be a test to keep every round unbroken. The burpees should leave you at least :15 of rest. The sit ups should be fairly easy to keep unbroken in the time domain. Make sure you try and keep your breathing high, and movements efficient so that you get some time to rest each round.

CrossFit Workout 2/12/19 Tuesday

Warmup
3 Rounds:
10 calorie row
20 kip swings
10 upright rows/arm

Skill:
6:00 of working on Box Pullups https://www.youtube.com/watch?v=8DaUs8jga6U
then, if you have pullups do:
3 Rounds
6-10 perfect kipping pullups
4-6 strict pullups

If you don’t have a pullup, do a pullup program workout instead of the 3 rounds.
If you don’t have that, hop in with a friend on theirs, and ask John to send it to you.

CrossFit Workout
For time:
1-10
Pullups (Rx+ chest to bar)
20-2
Row calories

Coach’s Note
Use the skill portion to dial in your kipping technique. You can do the box kipping even if you don’t have strict pullups. The CrossFit Workout goes 1 Pullup, 20 cals; 2 Pullups, 18 cals, etc. It should be grippy and steady. If you’re very proficient at pullups, fight to row hard and keep your pullups unbroken.

Lift
12:00 To find a Max Snatch
12:00 to Find a Max Clean

CrossFit 2/11/19 Monday

Warmup
SFM
2 rounds
:45 sciatic nerve flossing/side https://www.youtube.com/watch?v=tzMU5zRG71Q
10 Barbell Good Mornings
5 Box Jumps
5 Squat cleans up to workout weight

Strength:
8:00 To work up to your starting weight for the DLs

15:00 EMOM 1 Deadlift

10:00 @ 80-85%
5:00 Building across each round

CrossFit Workout
Then For time:
15 Box Jumps 24/20
15 Squat Cleans 95/65 RX+ 135/95
25 Wallballs 20/14 RX+ 35 wallballs

Conditioning
12:00 :30/:30 Bike

CrossFit Workout 2/9/19 Saturday

Warmup
5 step and 90 rep

Workout Warmup
10:00 to warm up all the movements and get set up

CrossFit Workout
With a partner, you go I go for each movement (even in the AMRAP)
0-8:00
20-15-10
Alternating High Bodyweight stepups (24/20) RX+ alt pistols
Medball situps 20/15 Rx+ GHDs
8-16:00
AMRAP 8:00
10 wallballs
10 box jumps
10 cal bike
16:00-24:00
4RFT
500/400m row
Rest while your partner rows

Lift
EMOM 10:00
1 Squat Clean & Jerk Start @ 82% and build as you’re able
then 4 rounds supersetted
4-6 Dual dumbbell prone row @ 3012
4-6 Dual Dumbbell incline bench press @ 3111

CrossFit Workout 2/8/19 Friday

Warmup
SFM, then 2 rounds of:
:30 banded front rack stretch
10 banded good mornings
Rowing sprint start+15 cal row

Then, do the barbell warmup

Workout Warmup
E2Mx6 Rounds
3 TAG Power cleans, building to something really heavy for you

Then
:30 of rowing, 1:00 of rest walking x 4, building in intensity

CrossFit Workout
Every 6:00 for 3 Rounds
150/120m row
10 Power cleans 95/65 Rx+ 135/95
150/120m row

Coach’s Note
This workout should be all out each round–you’ll get 4-5 minutes of rest. No pacing! You should get slower every round. Aim to try and hit numbers on the second row that you never ever see. If you don’t remember how to do a rowing sprint start, make sure that you practice it well in the warmup.

Skills
For time: 30 BMU

rest 5:00

For time:
150 feet of accumulated HS walk

Lift
3×5 Sumo deadlift
Add 3% to what you did last time

CrossFit Workout 2/7/19 Thursday

Warmup
SFM, then
4 rounds
:30 elbow plank
10 mckenzie pushups
10 cal bike

Then practice double kb cleans

CrossFit Workout
4:00 amrap, 2:00 off for 5 Rounds:
Workout version:
40 Double unders
5 Up and back double kb front rack carry, 2×24/16
10/8 cal bike

Active recovery version:
15 cal machine of your choice
5 up and back kb front rack carry, 2×12/8-steady walk, not fast
40 single unders

Mobility
5 Rounds
10 hollow body frog rocks https://youtu.be/DkeJ17kps1c
10 pvc passthroughs
10 spiderman lunges/side
10 scorpions/side

Coach’s Note
If you have worked out 3 days in a row, do the active recovery version. If you’re doing the workout version, use a weight that is heavy for the front rack carries. Start over each time. Score is total reps.

Extra Work
make up anything you missed

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