Daily WOD

CrossFit Workout 6/28/19 Friday

Warmup
9:00 EMOM
A:2 up and back side shuffles
B :30 passive hang
C: 5 Thrusters up to above workout weight

Skill
Every :90 for 9 total rounds
L1- Have no strict pullups
A AMSAP Flexed Arm hang
B 10 kip swings
C Landmine russian twists x12 total

L2 Have 1-5 strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 2-4 kipping pullups
C Landmine russian Twists x12 total

L3 5+ strict pullups
A 3-5 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x12 total

CrossFit Workout
4:00 AMRAP, 3:00 off for all rounds

400m run,
then amrap:
12 Pullups
12 Thrusters 95/65

400m run, then amrap
9 pullups
9 Thrusters 95/65
rest 3:00

400m run, then AMRAP
6 pullups
6 Thrusters 95/65

Rx+ C2B

Coach’s Note
If you can’t finish the 400 under 2:00 every time, scale the run down to a 300. I want you to be able to do the thrusters unbroken, and the gymnastics in no more than 2 sets. If you don’t have pullups, do jumping pullups today. For level 2, kip or jump to the top after the one strict pullup for the negatives.

Gymnastics Density
10:00 EMOM
5 Strict hspu
:20 pvc strict press

Olympic Technique Work
all at 50%, for perfect form
1 rep, 10:00 EMOM, all in a row (so 0-10 Split Jerk, 10-20 Squat Snatch, etc)
Split Jerk, from the rack

Squat Snatch

Squat clean

CrossFit Workout 6/27/19 Thursday

Warmup
10:00 of
10/10/10 rowing drill
10 slow eccentric calf raises
:20 goblet squat hold

Workout Warmup
4 rounds
150 row
5 v ups
5 air squats
150 row

First round measured, last round sprint

CrossFit Workout
For time:
1000/900m row
Then, partition as desired,
100 vups
100 air squats
then
1000/900m row

CrossFit Workout 6/26/19 Wednesday

Warmup
12:00 EMOM
A 3 Muscle snatches
B 3 db snatches+3 burpee box jumps
C 3 slow first pull snatches (use the style you’ll use for the strength)

Use the snatches to get up to 65%

Strength
Every 3:00 for 3 rounds
2 Snatches (drop and reset)+2 Hang Snatches between 65-75% of your 1rm
10 Nordic HS curls https://www.youtube.com/watch?v=2_09B6DtHdo

Pick the style of snatch (squat/power) that will let you use your heaviest 1rm to base off of

CrossFit Workout
5 RFT
6 alternating db snatches 50/35
6 burpee box jumps

Rest 1:00
Go again, go faster

Score is total time
Rx+
8/8 reps.

Coach’s Note
The snatches should be pretty light. Focus on form and explosiveness. The workout should be FAST. 1:00 isn’t enough time to totally reset, so hold back a little bit in the first 5 rounds. Think 85%, then 95% effort. I think it’s possible to finish the whole thing, including rest, in under 6:00. If it takes you longer than 5:00 to do 5 rounds, scale whatever is taking you the longest.

Power Work
On the 6:00 Start
1:00 Bike for cals.
This should hurt.

Olympic Strength
3×1 Clean and jerk@ 75%
3×1 clean and jerk @80%

CrossFit Workout 6/25/19 Tuesday

Warmup
7:00 of
10 scap pullups+10 kip swings
5 double kb cleans, light weight
10 situps/ghds
1:00 easy bike or row

Workout Warmup
2 Rounds
5 T2B
150 carry (first half front rack, second half farmers) up to wow
150 run
1 rope climb or 3 strict pullups

CrossFit Workout
For time with a 27:00 cap:
50/40 cal row
40 medball situps (above head, in front of feet)
400m run
150 kb front rack carry 2×20/12
50/40 cal bike
40 T2B
20 strict pullups
150m farmer’s carry 2×20/12

Rx+
50/40 cal row
50 GHDs
400m run
150 Front rack carry 2×20/12
50/40 cal bike
50 T2B
5 Rope climbs
150m farmer’s carry 2×24/16

Coach’s Note
This one will be a long one! Other than maybe the T2B, nothing should take longer than 3 minutes for one section. The carries should be unbroken. If you can’t do strict pullups today, do banded strict pullups. If you can do rope climbs, but not strict pullups, do 5 rope climbs instead of banded pullups.

Midline Work
:30 ghd hollow hold
10 glute ham raises
4 rounds

Gymnastics volume work
8×3 ring muscle up

5x
1 Strict RMU
10 feet elevated ring rows in a false grip

CrossFit Workout 6/24/19 Monday

Warmup
9:00 EMOM
A: 1 Empty bar round of DT
B: :30 of natural leg extensions
C 10 light double kb z-presses

Strength
4 Rounds of each (clean+front squat; handstand hold) alternating on the :90 start
A 3 Cleans+ 8 Front Squats: Last Front Squat, :20 hold before you stand up. build as you’re able
B Handstand hold work
L1: AMSAP wall facing hold
L2: :20-:30 wall facing hold
L3: 1:00 to accumulate as many seconds in a freestanding hs hold as possible

Then,
3 Rounds of 3 DL, 2 HPC, and 1 Push Jerk up to DT weight.

CrossFit Workout
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

155/105

8:00 cap

Pick a weight that lets you get after this one.

Coach’s Note
DT should be fast, but it doesn’t need to be unbroken. My favorite strategy is 11 deadlifts, drop, unbroken on the HPC and Push Jerks. Some of you may be able to go fast with even more breaks. Everyone should finish under the time cap–it’s there to make you pick a weight that lets you go fast. For the strength, the pause is before you stand the last rep up. Focus on building incredible positions in the bottom of your front squat. For those of you that are hyper mobile in the bottom of your squat, pause a bit above your bottom position.

Conditioning
4 Rounds:
3:00 Row, :80 rest

Snatch Battery Work
Every 8:00 for 2 rounds
5 Snatches @75%
4 Snatches @79%
3 Snatches @83%
2 Snatches @87%
1 Snatch @91%

1 bar, athletes change their own weight.

CrossFit Workout 6/22/19 Saturday

Warmup
3 Rounds
5 Thrusters 95/65
1 Rope climb or rope climb practice

Workout Warmup
Every :90 for 12 rounds:
1 Hang Power clean, starting at light weight
First 5 rounds, jerk the bar after. Get pretty heavy during this, so you can go right for it in the first 4 minutes.

CrossFit Workout
From 0-4:00
Find a heavy hang power clean

From 5:00-10:00
Grace

From 13-18:00
“Grip and Rip”

21-15-9
Thrusters 75/55
3-2-1
Rope Climbs
Rx+legless

CrossFit Workout 6/21/19 Friday

Warmup
10:00 EMOM
A :20 side plank/side
B: 12/9 cal bike, building to a sprint

Skills
GHD Practice:
4 Rounds
L1: :20 GHD hollow hold
L2: 5 GHDs to parallel
L3: 6 GHDs with a wallball

Then do a few rounds of carry+ bike sprint

CrossFit Workout
2:00 on
1:00 off
Until you get to 80 vups/GHDs

50m kb crush carry 24/16
20/16 cal bike
Max vups/ghds in remaining time

6 round cap. Your score is your time on the clock when you finish.

Coach’s Note
The carry should be unbroken and not too bad. The bike should be very up tempo. I think it might be possible to finish this in the 3rd round, but I expect most people to finish in the fourth or fifth round.

Conditioning
Triple 3
3000m row
300 DU
3 mile run

CrossFit Workout 6/20/19 Thursday

Happy birthday Tori!
Warmup
10:00 of
5 donkey kicks (or freestanding handstand practice) https://youtu.be/V2g5hgLucao?t=36
10 barbell good mornings
:30 weighted plank

Workout Warmup
12 min emom
A: 1 wall walk+ :15 handstand hold
B: 3 deadlifts up to workout weight+3 lunges/leg up to workout weight
C :30 of row/bike/run, building in intensity

CrossFit Workout
Tori’s bday workout
3 RFT
6 Wall walks
20 Deadlifts 155/105
31 walking goblet lunges 24/16

CrossFit Workout 6/19/19 Wednesday

Warmup
1 warmup today:
3 rounds
10/10/10 rowing drills
1 length high knees
1 length butt kicks
1 length carioca/side
5 bjo

CrossFit Workout
10 RFT
150 run
13/10 cal row
5 Box Jump overs 24/20

Rx+
5 BJO 28/24

Coach’s Note
This one will be an easy one to blow up on. Start a little slower than you think you need to. I would start my 150 from right in front of the rowers so you can run right to the rower every round. I think it’s possible to do this workout in 17:00 or so. Most of us should be aiming for sub 20:00.

CrossFit Workout 6/18/19 Tuesday

Warmup
9:00 EMOM
A 10 Scap pullups
B :30 empty bar overhead hold
C: 10 hollow rocks

Workout Warmup
12:00 of:
The Pullup Warmup
3 S2O Up to 20 pounds over your heaviest weight
:20 hard bike

CrossFit Workout
4:00 AMRAP
3 S2O 135/85
5 Chest to bar
7 Burpees

rest 4:00

4:00 AMRAP
5 S2O 115/75
10 Pullups
175/150 row OR 15/12 cal bike

rest 4:00

4:00 AMRAP
10 S2O 95/65
15 T2B
19/15 cal bike OR 225/200 row

Rx+
155/105, 135/95, 115/75
BMU, C2B, T2B

Coach’s Note
The goal here is to keep the same number of rounds as the weight drops and the reps go up. Transitions are going to matter a lot! Score is your total reps–each bike/row is worth 2 reps–once for getting on, once for getting off. The gymnastics movements should be completed in 1 to 2 sets. The shoulder to overhead should be unbroken.