Daily WOD

CrossFit Workout 7/22/19 Monday

Warmup
12:00 EMOM
A 1 Clean liftoff, 1 power clean, 1 front squat up to 70%
B: 10 lateral stepups, bodyweight

Strength
3 Rounds each on the :90 start
A 1 Clean Liftoff+ 2 Power Cleans+ 2 Front Squats. start @70% and build as you feel able
B 12 Front Rack Stepups Right @2111
C 12 Front Rack Stepups Left @ 2111
D Strict RMU work
L1 4-6 False Grip Ring Row MU https://www.youtube.com/watch?v=sGwUVzxGl4U
L2: 2-4 False grip strict pullups, + 2-4 strict dips–on the last dip, do a negative low ring mu asap
L3-1 Strict RMU+AMRAP strict transtions

CrossFit Workout
7:00 AMRAP
150 run
10 deadlifts 135/95
5 Front squats 135/95
Rx+ 155/105

Coach’s Note
This one is pretty simple–can you hang onto the barbell for all 15 reps, and then head right out the door and keep moving. You may hang squat clean the first front squat, but make sure that you actually stand all the way up to finish the last deadlift. Pick a weight that makes you work to hang onto the bar the whole time.

Snatch Work
Snatch
2×3@ 65%
2×2@75%
2×1 @80%

Rotational work and Plyo
Try to do this before class or before the snatch.
2×2 seated box jump. Build to a height that you can land with fairly straight legs
2×1 weighted box jump 2×35/25. You pick the height.

then
5 pallof series- 10 reps standing pallof press/side, 10 reps half kneeling, 10 reps tall kneeling= 1 series.

Conditioning
9 Rounds: :90 run/:60 off

CrossFit Workout 7/20/19

Warmup
3 rounds:
20 du
10 scap pullups
3 toe to ring/1 RMU

CrossFit Workout
On a running clock
0-1:00
1 max set of strict pullups

3:00 rest

At 4:00 start
7 RFT
15 DU
8 Toe to Ring

At 14:00 start:
30/20 cal Bike for time

RX+
3 RMU OR 1 Strict RMU. You may mix and match
40/30 cals

Finisher, for quality
3×6 Sumo Deadlifts at around 50-60% of your DL max

Strength deload
Back squat
1×3 @ 50%
1×3 @ 60%

DL
3×1 @50%
3×1 @60%

Focus on moving these for speed

Conditioning
:20 on/1:40 off on the bike for 10 rounds

CrossFit Workout 7/19/19 Friday

Warmup
Every :90 for 12 rounds
A 6 Front Rack stepups/leg. Build to a moderate weight
B :30 of foam rolling on each quad
C:30 of natural leg extensions + 3 squat cleans/power clean+front squat up to 50%
D: A round of the pullup warmup

Strength
12:00 EMOM
1 squat clean or 1 power clean+front squat.

Start at about 50%, last 6 rounds should be above 75%, last 3 should be heavy.

This is not a max out, unless it feels excellent. If you miss, drop to 75% of what you missed, and finish with that

Then, do a few C2B/BMU

CrossFit Workout
For time with a 10:00 cap
15/12/9
C2B
Squat Cleans 135/95

Rx+
12/9/6
BMU
Squat Cleans 185/125

Coach’s Note
This workout should be moderately heavy. Pick a weight that you’re going to do for singles, and will make you hesitate a bit before you pick it up. The point of this one is to get you to hang onto the pullup bar just a little longer than you think you can.

Conditioning
10 Rounds, you pick the machine: 1:00 on/1:00 off

Plyo
Find a max “high landing” box jump. No deep squat.

CrossFit Workout 7/18/19 Thursday

Warmup
3 Rounds of:
10 wall-strike drills+ 25 feet of banded running
5 russian twists+:10 hollow hold
10 air squats with a pause

CrossFit Workout
Every 3:00 for 9 Total rounds
A: 400m run
B: 30 Total russian twists 30/20+30 air squats
C: 30/20 cal bike+ :30 hollow hold

Coach’s Note
This is going to be a long one! If you can’t get any round done in less than 2:30, scale whatever slows you down the most.

CrossFit Workout 7/17/19 Wednesday

Happy birthday Jeff!

Warmup:
3 Rounds
:30 sciatic nerve flossing each leg https://www.youtube.com/watch?v=tzMU5zRG71Q
5 empty bar stagger stance good mornings each leg
5 elevated glute bridges (feet on a low box)
10 scap pullups

Workout Warmup
3 Rounds:
2 Deadlifts up to workout weight
6 sumo good mornings, build to a moderate weight
A round of the pullup warmup
150 run

Jeff’s Birthday Workout
1 Deadlift @70% (315/225 cap)

10-1
Pullups.
150 run in between each round, including the end.

1 deadlift @ 70%

If you don’t know your DL max, Pick whichever seems reasonable from the following list:
315/225, 225/155, 185/25, 135/95

Coach’s Note
This workout should be grippy and steady. The deadlift shouldn’t be crazy, but it should be heavier than a normal deadlift for you. The pullups should probably be unbroken, with maybe one or two breaks in the middle rounds. It’s also Pete’s birthday, so make sure you say hey to him as well!

Gymnastics Testing
For time
5 RMU
10 BMU
15 C2B
20 T2B

CrossFit Workout 7/16/19 Tuesday

Warmup
2 rounds/12:00 whichever happens first
Banded ankle distraction 1:00/side
Slow eccentric calf raises x6/leg
5 Single leg RDLs/leg with no or light weight
Side shuffles up and back
Up and back farmer’s carry to get an idea of what to go for in the strength

Then, do the barbell snatch warmup

Strength
8:00 EMOM
1 snatch up to 85%

Then, Every 2:00 for 6 Total rounds
A 1 Snatch @90%+. Build if things feel perfect, but the goal is no misses.
B 50m farmer’s carry, moderate weight. Think you could hold on for another 10m or so. Do this outside.

CrossFit Workout
For time with a 12:00 cap
1000m row
50 wallballs 20/14 to 10’/9′
25 burpees over the erg

Rx+
Every second over 3:30/4:00 for the 1000, add 1 burpee to the 25. (40 total burpees cap)

Ladies, you’re going to 9 feet for this workout, and rowing 1000m

Coach’s Note
This workout should be one that takes your heart rate and mashes the gas pedal. Move the rowers out so that you have space to safely do burpees over the erg. If you can’t get 1000m done in 5:00, scale the row. The wallballs should take no more than 3 sets.

Conditioning
10:00 on the rower for max cals.

CrossFit Workout 7/15/19 Monday

Warmup:
8:00 of:
Slow eccentric calf raises: x 10 each leg
10 DB strict press/arm+ 25m overhead carry/arm
Squat Press Outs: x 5 with light plate https://www.youtube.com/watch?v=mINpnheDkrc

Workout Warmup
4 rounds each on the :90 start:
A 6 Box squats. Last 3 rounds moderate weight.
B 3 Shoulder to overhead up to your last weight, and 5 box jump overs

CrossFit Workout
2:00 of work, 2:00 off, for 5 Rounds
10 Box Jump overs
10 abmat situps
10/7 cal bike (a.bike and airdyne #3 are 7/5)
Max S2O with remaining time.

Start @ 95/65, and add 10 pounds every round.

Rx+
28/24 for the bjo, ghds, add 20 pounds every round

Coach’s Note
This workout should give you around 10-15 shoulder to overhead in the first round. For the box squats, focus on staying back as you sit down, and control to the box. Those should be around a 5-6 out of 10 for the last 3 sets.

Olympic Capacity
Drop-set
4 rounds
1 squat clean and jerk @75%
10 Touch and go squat clean and jerks@30%
Rest 3:00
Single clean and jerk goes
80/85/90 TAG go 10@30%/8@40%/6@50%/4@60%

CrossFit Workout 7/13/19 Saturday

Warmup
5 step and 90 rep

Workout Warmup
3 rounds
150 run
5 thrusters
5 pushups
2 Pullups/RMU warmup

CrossFit Workout
AMRAP 20
One partner runs a 400

Other partner Completes a round of:
15 Thrusters 75/55
10 hand release pushups
5 strict pullups

Rx+
HSPU instead of HR
3 RMU instead of strict pullups

If you finish the 400/a round before your partner finishes their portion, you get to rest a bit.

Lift
3 rounds
1 Back Squat @95%+
10 Back Squats @ 50-60% @ 2111


2×1 Deadlift @90+%
3×5 speed dl @ 60%

Conditioning
25:00 easy run

CrossFit Workout 7/12/19 Friday

Warmup
12:00 of
2 slow first pull snatches up to strength weight
A Round of the pullup warmup
:20 back of hand knee plank

Strength
4 Rounds on the 3:00 start
1 Snatch+ 1 Hang Snatch at 75-80%
10 Nordic Hamstring Curls

Then do one round of:
2 power snatch, 4 BFB and a set of your pullup movement.

CrossFit Workout
2:00 on, 2:00 off for 4 rounds
5 Power Snatch 95/65
10 Bar facing burpees
Max Chest to bar in remaining time

Rx+
8 Power snatch, Max BMU in remaining time

Coach’s Note
This workout is going to be fast to the pullup bar. Then, it will be about managing grip fatigue and continuing to move. 2:00 off is a fairly long time, so push the pace each round. If you don’t have chest to bar, do the hardest pulling movement you can do. If you aren’t getting at least :30 on the bar in the first few rounds, drop the burpee reps.

Lift
3×1 c&j@ 80%
3×1 @85%

Conditioning
6 Rounds: Row 2:00, rest :45

CrossFit Workout 7/11/19 Thursday

Warmup
4 rounds
1 length high knees
1 length butt kicks
1 length carioca/side

Workout Warmup
3 Rounds
10/10/10 row drills
5 double kb cleans
5 double kb front squats
150 run

CrossFit Workout
450/400m row
20 double kb squats 2×16/12
400m run
350/300m row
15 double kb squats
300m run
250/200m row
10 double kb squats
150 run