Daily WOD

CrossFit Workout 11/25/19 Tuesday

6am, 9am, and 12-2 are canceled tomorrow.

Core circuit warmup:
3 rounds. 1:00 at each station, :30 rest between each station this week
Star plank (:30/side)
Hollow Rocks
Seated Pike ups

Workout Warmup
Go through an empty bar clean progression, then

5 rounds of
2 cleans up to something kind’ve heavy
5 box jumps

CrossFit Workout
Alternating EMOM for 20:00
A :15 max rep power cleans Start at 95/65 and add 10 pounds every round/alternate 5 and 10 pounds for girls
B 8 box jumps (:30 cap)

Score is reps of the cleans.
You’re going to add 90 pounds for guys and 65 pounds for girls, so if 185/130 is too much for a last weight, adjust accordingly.

Rx+ start at 135/95

Cooldown
2:00 calf smash/side

Coach’s Note
This one is going to start off feeling too easy, and by the end your hamstrings will be cooked. You should be able to hang on to the bar for all :15 for at least half of the rounds. The box jumps should be unbroken every round in the sense that you never have to stop moving.

Conditioning
4:00 Bike
4:00 Shuttle Run
4:00 Ski
4:00 Row
x2 rounds, at 70% effort. Do this fasted if you can.

Every transition, do 12 GHD situps, including the end

CrossFit Workout 11/25/19 Monday

Warmup
Do the kettlebell warmup and the pullup warmup.

Then, get an 6:00 emom of 3 back squats up to 55%
First 3 minutes 3 seconds down
Last 3 minutes 3 second pause

Lift
Back Squat
x5 @57.5, 62.5, 67.5

then
3×10 @ 72.5

Then, 3 rounds with 1:00 rest in between the rounds
12 kb snatches/arm with a 1 second pause at the top
12 plank rows/arm

CrossFit Workout
“Jackie”
10:00 Cap
1000m row
50 thrusters 45/35
30 pullups

Rx for today is to squat to a wallball. Always good to throw it back to simpler times, and I love this standard for an empty thruster like this!

Cooldown
1:00 couch stretch/side

Coach’s Note
Jackie is all about the pullups. Leave enough in the tank to rip through those. The wallball standard might slow some of us down on the thrusters–treat it as an opportunity to get better, not a reason to get frustrated. This one should take 6-9 minutes.

Accessory Lift
Strict Press
9×3@55%

then
3x25m lateral sled drag (try to do the same weight as last week)
3×12 glute bridges

Gymnastics Volume
18 sets of 5 unbroken chest to bar
make these perfect
then
1×35 unbroken kipping swings on the bar

CrossFit Workout 11/23/19 Saturday

Warmup
Do all of crossover symmetry, then

Warm the snatch complex up to 70% of max squat snatch

After the first 3 rounds, do 5 empty bar sotts presses

Lift
On the 2:00 start x 6 rounds
1 Snatch pull+2 High Hang Squat Snatch+1 Snatch from the ground
@70% of max squat snatch

Then, 3 rounds, :90 rest in between rounds
10-20 perfect pushups
10 strict chinups/negatives. Add weight if you can
10 db romanian deadlifts @ 3111

CrossFit Workout
10 RFT
4 alternating db snatches 50/35
2 burpee box step overs 50/35. 20/16

rx+ 70/50

Cooldown
1:00 calf smash/side
1:00 pec smash/side

Coach’s Note
This one should be very grindy. You should never have to stop, but the burpee box step overs will be awkward with only one dumbbell. Put your head down and push through, it’s only 2 reps/round.

Accessory Work
OHS 8×2@65%
Be Fast.

then, 3×10/leg russian step up

Gymanastics Volume
22 sets of 4 unbroken chest to bar

make these perfect

then 1×30 unbroken kipping swings

Conditioning
5:25 easy bike
:05-:10 sprint
4 rounds
5:25 to finish

CrossFit Workout 11/22/19 Friday

Core circuit warmup:
3 rounds. 1:00 at each station, no rest other than transition
Landmine russian twists (empty bb)
flutter kicks in hollow
half-kneeling pallof press (switch halfway through)

Warmup
9:00 of:
10/10/10 rowing drills
3 deadlifts up to workout weight

CrossFit Workout
On a 20:00 clock
1000 m row buyin

5RFT
20 vups
10 deadlifts
Weight goes
205/135
225/155
245/165
265/175
285/185

1000m buyout

No rx plus. Go fast.

Cooldown
3:00 nasal breathing on your back

Coach’s Note
The weights on the deadlifts will be fairly heavy for most of us by the end. Make that last set a set that will be quite heavy for you. If 285 isn’t that heavy, then go fast and row really hard. If you can’t finish the 1000 in less than 5:00, scale it.

Conditioning
25 rounds of:
20/16 cal easy bike (70% effort)
2 ring muscle ups

No rest.

CrossFit Workout 11/21/19 Thursday

Warmup
Do all of Crossover symmetry
then
Spend 10:00 warming up your bench press. It’s been awhile for most of us, really dial in the finer points with an empty bar first

Lift
Bench Press
superset every set with 10 false grip ring rows
x6 @ 50,55,60%
2×12@65%

then, 3 rounds, 1:30 rest in between rounds
10 kb front rack split squats @3111
10 back extension @ 3111

After the lift, do 3 rounds of
5 pullups
:15 bike, hard

CrossFit Workout
Every 3:00 for 4 rounds
25/18 cal bike
15 pullups

rx+20 pullups

Cooldown
easy bike in remaining time

Coach’s Note
There are two ways to approach this. If you are still working on pullups, ride the bike a little easier, and focus on getting comfortable with bigger sets of pullups. If 15 pullups is easy for you, ride the bike like a maniac and then see what you can still do.

Accesory Lift
Clean
1 Clean pull+2 High Hang Squat Clean+1 Clean from the ground. Jerk the last rep of every set.
6 sets @70% of max squat clean

then 3×10 db front squats for perfect form

Conditioning
2 rounds:
4:00 bike, 2:00 rest
4:00 row, 2:00 rest
4:00 ski, 2:00 rest

CrossFit Workout 11/20/19 Wednesday


Warmup

Do all of crossover symmetry, then
2 rounds
50 du OR 50 du attempts

rest 2:00 in between rounds

Skill warmup:
8:00 emom
A :30 arch rocks
B :30 hollow rocks

Then do a few box jumps, farmer’s carries, and du

CrossFit Workout
0-8:00
For time
500/450m row
40/30 cal bike

10:00-18
Amrap
10 abmat situps
10 box jumps 24/20

20-finish
3rft
50 foot uneven farmer’s carry 32/28 and 24/20
50 du

Cooldown
1:00 sciatic nerve flossing/side
1:00 back of hand knee plank

Coach’s Note
That carry should be heavy. For the situps and box jumps, make sure you are transitioning fast. The first conditioning piece could be done in less than 4 minutes if you like to hurt on the machines. If you can’t do du, do :45 of du attempts each round.

CrossFit Workout 11/19/19 Tuesday

Warmup
Do the kb warmup, then:

8:00 EMOM
A 1 OHS+ 2 back squats @3311 up to first strength weight. From the ground.
B :20 side plank banded clamshell/side

Lift
Back Squat
From the rack
x6 @ 50,55,60%
2×12@65%

Then, 3 rounds supersetted, 1:00 rest in between rounds
3×10 kb snatch/arm with a 1 second pause at the top
3×10 plank row/arm

CrossFit Workout
Happy Birthday Katelin!

10-1
OHS 115/75
Russian Swings 32/24
150 run in between each one. Finish on the swings.

Cooldown
“1:00 couch stretch/side
1:00 quad foam roll/side

Coach’s Note
This one should hurt. Hang onto the bell and move fast and well. The weight should not be very heavy. For the lift, I know 12 reps is a lot, but focus on moving perfectly.

Accesory Lift
Strict Press
8×3@55% for SPEED.

then, supersetted
3x20m lateral sled drag/side
3×10 glute bridges

Conditioning
8 rounds alternating on the 4:00 start
A 30 bar facing burpees
B 2:00 bike for cals OR 400m run if it’s nice enough

Keep the burpees steady both between rounds and through the 30 reps.

CrossFit Workout 11/17/19 Monday

Warmup
Empty bar clean practice

then do 2 rounds of:
10 bodyweight lunges
10 pallof presses
10/10/10 rowing drills

Workout Warmup
4 Rounds
5 Hang power cleans up to workout weight
150 row, hard.

CrossFit Workout
10 Hang Power Cleans 155/105
50 walking lunges (bw)
800m run
8 HPC 155/105
40 walking lunges
550m run
6 HPC
30 walking lunges
400m run
4 HPC
20 walking lunges
300m run
2 HPC
10 walking lunges
150m run

Rx+ 185/125

Cooldown
1:00 pec smash/side
10 pvc cuban presses


Coach’s Note
The cleans should be a weight that is heavy enough you have to cycle the bar with a bend technique instead of a bouncey bounce. The lunges are the break in this workout, just keep moving, and breathing. Try to push the runs hard to see how well you can lift when your heart rate is jacked. If it’s too cold to run, divide the distance by 10 and do that number of calories for guys, or divide it by 11 for girls.


Conditioning
5:00 easy bike
:05-:10 sprint
x4 rounds
easy 5:00 bike to finish, no sprint

Gymnastics Volume
11×8 toes to bar. Make these perfect.

then, accumulate 50 rope clamps off the box

CrossFit Workout 11/16/19

Warmup
Do the 5 step and 90 rep, then:
Do the pullup warmup, and intersperse:
5 box jumps
4 thrusters
3 stone shoulders

CrossFit Workout
With a partner, split as desired
100 pullups
75 box jumps
50 single arm kb thrusters 20/16
25 stone shoulder 115/95

Core finisher
2:00 amrap
ghd russian twist/oh situp complex
rest 1:00
2:00 amrap
hollow rocks
rest 1:00
2:00 amrap
banded glute bridges

CrossFit Workout 11/15/19 Friday

Warmup
Do all of crossover symmetry, then:

3 rounds
10 half-kneeling pallof presses/side https://www.youtube.com/watch?v=Y5jle864FwQ
5 nordic hamstring curls

then spend 10:00 warming up the snatch complex

Lift
1 Snatch pull+2 High Hang Power Snatch+1 Power Snatch from the ground

4 sets @ 60% of max power snatch

CrossFit Workout
3 rounds
15 hang power snatch 75/55
20 pushups

Cooldown
25 pvc passthroughs
1:00 forearm smash/side

Coach’s Note
In an ideal world, I want everyone to go unbroken on the barbell, and then have 1 break on the pushups each round. If 20 pushups is cake for you, increase the reps. This one should be in the 4-7:00 range.