Daily WOD

CrossFit Workout 7/4/19 Thursday

See everyone at 9am!

Warmup
5 step/90 rep

Workout Warmup
3 Rounds
5 russian swings
5 box jump overs
5 push press
1 up and back shuttle sprint

CrossFit Workout
5 Rounds
1:00 Max Russian KB swings 24/16
1:00 Max Box jump overs 24/20
1:00 Push Press 95/65
1:00 Burpees
1:00 rest

CrossFit Workout 7/3/19 Wednesday

Don’t forget, one class starting at 9 tomorrow. Cornhole tournament and BBQ tomorrow afterwards!


Warmup
10:00 of:
5 straight arm ring rows
150 run
5 single arm db cleans/arm up to workout weight

Skills
A Strict/Kipping Pullup
Every :75 x 9 total rounds
L1 No strict Pullups
A AMSAP Flexed arm hang
B 12 kip swings
C 14 Landmine russian twists total
L2 A few strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 3-5 kipping pullups
C 14 Landmine Russian Twists Total
L3 8+ strict pullups
A 4-6 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x14 total

CrossFit Workout
For time, with a 14:00 cap
21-15-9
T2B
Single Arm DB Hang Cleans 45/30 total (switch as desired)
In between each round (but not at the end), 400m run

Rx+
Every T2B break, 150 run.
50/35 DB

Coach’s Note
This workout should be manageable for the dumbbells, and fairly large sets for the t2b. If you know you’re only going to break once/set on the T2B, you should do the Rx+. If you can’t do T2B, do Kipping Leg Raises.

Conditioning
2:00 Run/2:00 rest x 6 rounds

Gymnastics Density Work
For time:
1×15 UB C2B
2×10 UB C2B
4×5 UB C2B

Then, EMOM5 3 Weighted Strict Ring Pullup, same weight across all rounds.

CrossFit Workout 7/2/19 Tuesday

Don’t forget, 9am class on Thursday, BBQ and Cornhole tournament at the Miller’s after!

Warmup
9:00 EMOM
A 5-10 pike hspu
B :30 of goblet squat pulses
C :30 back of hand knee plank

Workout Warmup
3 Rounds:
3 hand stand pushups/pike hspu @ 3111
3 back squats above workout weight
:20 hard bike

CrossFit Workout
:30 of work, :30 of rest/transition x 5 rounds
A Cal Bike
B HSPU
C Glute bridge hold (same weight as back squats)
D Back squats
E Rest
Score is total reps ( glute bridge hold doesn’t count)

Rx 75/55
Rx+ 95/65, Strict HSPU

Coach’s Note
This workout should be light for the squats. If you can’t do HSPU, do pike HSPU. The goal here is sustained efforts for the bike and back squats. It’s ok if the HSPU drop off a bit. If you’re newer to HSPU, this is a good workout to try them in, but make sure you back off the bike a bit before it, so that you can focus on excellent technique.

Olympic Technique Work
3×9:00 EMOM
1 Rep/emom
Split Jerk
Squat Snatch
Squat Clean

All at 55%

Conditioning
4 Rounds 4:00 Row/2:00 rest

CrossFit Workout 7/1/19 Monday

Warmup
5 rounds:
3 slow first pull snatches up to workout weight
The pullup warmup
4 lunges/pistols/leg

Strength
3 Rounds On the 4:00 start
2 Snatches+ 1 Hang Snatch b/t 70-75%
12 Nordic Hamstring Curls
5 wall balls

CrossFit Workout
For time with a 14:00 cap

60 DU
50/40 cal row
40 Wallballs 20/14
30 Pullups
20 Back Rack Reverse Lunges 95/65
10 Power Snatches 95/65
5 Renegade Rows (1 Pushup, 2 rows) 2×45/35

Rx+
Alternating Pistols instead lunges
135/95 Snatches.
RMU instead of Rows.

Coach’s Note
This should be a sprint chipper, in that nothing slows you down too much. If you know you’re going to have to do lots of singles for the pullups, drop the total down. The lunges and snatches should be light-moderate. Think on the line between touch and go and singles for the snatches.

Olympic Battery Work
Every 8:00 for 2 rounds

5 clean and jerks @70%
4 clean and jerks @74%
3 clean and jerks @78%
2 clean and jerks @82%
1 clean and jerks @86%

Strongman Circuit
5 Rounds
25M Yoke Carry Heavy
10 Bench Press 155/105
25m Farmer’s Carry Heavy
rest 1:1 in between rounds

CrossFit Workout 6/29/19 Saturday

Warmup
5 step+90 rep, then
3 rounds of
10 wallballs
20 DU

Workout Warmup
3 Rounds on the 3:00 start
5 Power cleans+OHS up to workout weight
1 wall walk/hs walk

CrossFit Workout
Teams of 3
300/240 cal bike and:

30:00 to complete 2 RFT
100 wallballs 20/14
80 Power cleans 115/75
60 OHS
400 DU
20 wall walks

Rx+
30/20 wallballs
135/95 barbell
100′ of handstand walking

Conditioning
Get outside and move for 90+ minutes consecutively

Strength
2 Rounds
1 back squat @90+%
20 back squats@ 40-50%, @ 2011
rest as needed in between rounds

3 rounds
10 deadlifts for speed @ 50%
rest at least 3:00 between rounds
then
1×3 hand release deadlifts, above 85% of 1rm, off of feel as you’re warming up.

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.