Daily WOD

CrossFit Workout 10/28/19 Monday

Warmup
Do all of crossover symmetry, then do 3 rounds/10:00 of:

:30 side plank clamshell/side
5 natural leg extensions
5 front squats+5 push jerks up to 50%
Chest to bar warming up

Lift
Front Squat+ Push Jerk take this from a rack
On the 2:00 start x5 rounds
10+10 @55% of your lower lift
8+8 @65% of your lower lift
6+6@ 75%
4+4@ 80-85%
2+2@85-90%+

CrossFit Workout
Every 3:30 for 4 rounds
7 shoulder to overhead 115/75
17/14 cal row
7 chest to bar
14 wallballs 20/14 to 10/9′

Rx+ finish every round with 3 RMU

Cooldown
1-3:00 of eyes closed nasal breathing laying on your back.

Coach’s Note
This workout should be unbroken on everything but the chest to bar, and those need to be fast. The goal should be at least 1:00 of rest here. If you can’t do chest to bar then do jumping chest to bar.

Oly Work
7:00 EMOM
1 Clean Pull+ 1 high hang squat clean around 40-50%

then 6 attempts to build to something heavy

then 10 reps for time @75% of that heavy

Conditioning
16 Alternating rounds on the :90 start
A :45 row for cals
B: :45 of bar facing burpees

CrossFit Workout 10/26/19 Saturday

CrossFit Workout
10 rounds for time with a partner
One person bikes while the other finishes a round
5 back rack walking lunges/leg @115/75
5 strict pullups
10 box jumps 24/20

Rx+ 155/105

Finisher
10 Rounds for time and quality
10 banded pullaparts
10 front raises
10 lateral raises

Coach’s Note
If you can’t do strict pullups, put your feet on a box and assist yourself as little as possible. Each round should take between 1:00 and :90.

Conditioning
Every :75 for 20 rounds
:15 row for max calories, directly into 1 ring muscle up

CrossFit Workout 10/25/19 Friday

Warmup
3 rounds at an easy pace
1:00 ski
:30 t-spine opener (coach/athlete choice)
1:00 row
10 banded good mornings

Workout Warmup
4 rounds
3-5 deadlifts up to something heavier than anticipated workout weight
an easy set of hspu/pushups–make sure someone watches you get to the standard
(If you anticipate doing hs walks/bear crawls do a bit of this as well)
1:00 moderate pace movement (bike,row, etc)

Primer
1 round hard
6 deadlifts at first weight
4 hspu/pushups
:30 bike/row hard

CrossFit Workout

For time with a 9:00 cap
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Rx’d (Ages 16-54)
Women deadlift 155 lb. then 205 lb.
Men deadlift 225 lb. then 315 lb.

Scaled (Ages 16-54)
Women deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
Men deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear crawl

Masters 55+
Women deadlift 125 lb., push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups
Men deadlift 185 lb., push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups

Scaled Masters 55+
Women deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
Men deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

CrossFit Workout 10/24/19 Thursday

Warmup
9:00 emom
A 1 wall walk+10 handstand shoulder taps
B 10 russian swings (heavyish)
C :30 bike

Workout Warmup
5 rounds
5 deadlifts up to workout weight
10 banded hamstring curls
3-5 muscle ups or muscle up practice
partner assisted handstand walking

CrossFit Workout

3:00 AMRAP/3:00 rest

Each AMRAP starts with a 1:00 row for cals buyin. Score is cals+reps.

AMRAP 1
5 deadlifts 215/145
4 bar muscle ups
30′ hs walk

AMRAP 2
4 deadlifts 245/165
3 bar muscle ups
20′ hs walk

AMRAP 3
3 Deadlifts 275/185
2 bar muscle ups
10′ hs walk

rx+ goes:
Men: 225/275/315
Women: 155/185/215
Every round alternates bar muscle up and ring muscle up (so if you get 3 rounds in the first AMRAP, you would do bar, ring, bar in those 3 rounds)

Coach’s Note
This one is all about walking the line of rowing too hard or not getting any cals (the bulk of your score). If you can’t do bar muscle ups, try jumping bar muscle ups. If you can’t handstand walk, 1 wall walk/ten feet. Every 5′ of hs walking counts as a rep.

CrossFit Workout 10/23/19 Wednesday

Warmup
10:00 of:
10 banded lunges/leg https://www.youtube.com/watch?v=buWbNqf29Wo
:30 hollow hold
10 plate side bends/side https://www.youtube.com/watch?v=oqI4ZEdKcVE
30 double unders or double under practice

Workout Warmup
4 rounds
5 high box jump overs (4-8 inches higher than normal)
5 weighted situps to something heavier than WOW
25′ walking lunge up to WOW

CrossFit Workout
3 Rounds for max reps (FGB style)
A Box jump overs 24/20
B Bike Cals (airdyne 3 and assault bike divide by .7)
C kb weighted situps 16/12
D dumbbell front rack walking lunge 2×50/35 (open style)
E rest

rx+1 dumbbell overhead, one in the front rack (regionals style)
every 5′ is a rep for lunging. https://youtu.be/ttzoOeQl7S0?t=2008

Coach’s Note
The bulk of your reps should come from the non-bike stations. Put the kb on your chest for situps. For the lunge, pick weights that are heavy. The rx+ lunge is going to be very difficult. Do it anyway.

Conditioning
40:00 fasted row

then spend 15:00 on mobility

CrossFit Workout 10/22/19

Warmup
3 rounds
10 banded strict chest to bar
10 wallballs
5 kipping chest to bar

then, do the barbell warmup

Lift
6 rounds on the :90 start
1 Hang Power clean+1 squat clean
Build to something heavyish.

then, do a few more chest to bar and wallballs, and spike your heart rate.

CrossFit Workout
For time
40 unbroken wallballs to 10/9
20 Chest to bar
10 Hang Power cleans 205/135

Coach’s Note
This one is a little funky. The wallballs only count as rx if the 40 is unbroken, but you get to pick the weight. I would rather you do a 4 pound ball and go unbroken than do a 20/14 pound ball and break. The chest to bar should take no longer than :90. The HPC should be heavy. If you’re going unbroken, it better be RX. Basically, I want you to have to move really fast and then pick up a heavy bar.

Conditioning
5 rounds:
4:00 bike at easy pace
:05-10 sprint

Never drop below your original pace, and never stop. After the 5th round, do another 4:00 at your easy pace.

CrossFit 10/21/19 Monday

Warmup
8:00 of:
3 push jerks up to strength weight
15 banded external rotations

Lift
5 rounds on a 20:00 running clock
3 Push Jerks from the rack, between 75-85%
5 dumbbell step ups/leg. Use 24/20, and build to a heavy set
50′ double waiter’s carry

CrossFit Workout
12:00 AMRAP
5 HSPU
10 dumbbell stepups 2×30/20 to 24/20
15/12 cal row

rx+ strict and 35/25

Coach’s Note
Don’t underestimate how much the upside down nature of the HSPU combined with the rotation of the stepups will mess with your equilibrium. Make sure to keep breathing while you move. The HSPU should allow you to do 3 or 4 rounds unbroken at least. The stepups should be lighter, but high. If you can’t do the row in a minute, scale that back. I think someone might sniff 6 rounds, but 4-5 is where most of us will sit.

Snatch Work
Warmup:
8:00 EMOM 1 snatch pull+1 high hang snatch at 40% of your 1rm. Sit in the bottom for a few seconds after each rep.

Then
In 7 attempts (not including the bar), build to a heavy snatch

Then:
7 snatches @75% of what you hit for time

Conditioning
alternate every :90 for 12 rounds (6 each)
A 20/16 cal row
B 1:00 of bar facing burpees

CrossFit Workout 10/19/19 Saturday

Happy Birthday KO!

Warmup
Warm up to above all of your workout weights.

CrossFit Workout
KO’s birthday workout

With a partner. Do the run together, split the barbell however you want.

For time:
30 Power snatches 115/75
400m run
30 Clean and Jerks 155/105
400m run
30 Deadlifts 205/135

Lift
Do this in class if you have time, after class if you don’t:
6 rounds, rest :90 in between:
3 Bench press @60% (think speed on the way up)
10 banded pullaparts
5 romanian deadlifts @50% of your 1rm deadlift. Use a slower down, faster up tempo.

Conditioning
8 rounds on the 4:00 start
A 40/32 cal row
B 2:00 bike for cals Keep all rounds even

CrossFit Workout 10/18/19 Friday

Warmup
2 rounds at a steady pace
1:00 row
1:00 bike
1:00 ski
50 double unders

2 rounds
10 slow eccentric elevated calf raises
10 double dumbbell front squat pulses
10 kip swings

Workout Warmup
3 rounds
5 db thrusters up to workout weight
3-5 toe to bar
15 DU

then, do 1 round fast to see where the pain points are.

CrossFit Workout
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

CrossFit Workout 10/17/19 Thursday

Warmup
Do the kb warmup, then do 3 rounds of:
10/10/10 rowing drills
20 banded external rotations (use the iron scap bands)
5 burpees over the erg

Workout Warmup
4 rounds
8 american swings up to workout weight
:30 hollow hold
250/200m row building to something fast
rest at least 1:00 in between warmup rounds

CrossFit Workout
3 rounds, rest 3:00 in between each round
250/200m row
15 american kb swings 32/24
10 burpees over the erg

Coach’s Note
Sprint, rest, sprint again! The swings should be heavy, but unbroken. The row and burpees should be hauling. If there’s some time left over, get a good cooldown and stretch in.