Workout of the Day

Tuesday 3.26.19

Tuesday 3.26.19

Pull Back Week, Day 2

A. Warmup:
5:00 Assault Bike
DROM

B. At a convo pace:
4 rounds of:
400m run
10 Burpees
15 Wall Balls
20 Ring Rows

C. Cooldown:
100 Banded Pull Aparts
2:00 Lizard Stretch, ea.

CORE HOMEWORK:
200 Ab Mat Situps
*ea break = 50 Single jump ropes

Workout of the Day

Monday 3.25.19

Monday 3.25.19

Pull Back Week, Day 1

A. Warmup:
400m Run
DROM
3 sets of:
10 Goblet Squats
10 KB Swings

B. Deadlift 5-5-5-5-5
Same weight across
*Moderate weight

C. Pick One:
2000m row
3 mile bike
2000m Ski
1 mile run

D. Cooldown:
2:30 Couch Stretch ea.

CORE HOMEWORK:
3 sets of:
10 Suitcase DL, ea.
10 KB Windmills, ea.
25 Hollow Rocks
*rest as needed

Workout of the Day

Saturday 3.23.19

Saturday 3.23.19

CrossFit Open 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes

VARIATIONS:
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

Workout of the Day

Friday 3.22.19

Friday 3.22.19

A. Warmup:
400m Run
DROM
Snatch warmup

B. OTM for 10:00
3 moderate weight Power Snatch
*heavier if you’re not doing 19.5 on Sat

C. 3 sets of:
1:30 AB cals @ 80%
*Rest as needed
3 x :20 max cal if not doing 19.5 on Sat.

D. Cooldown:
Foam Roll for remainder

CORE HOMEWORK:
150 Russian KB Swings in as few breaks as possible

Workout of the Day

Thursday 3.21.19

Thursday 3.21.19

A. Warmup:
400m Run
DROM
21-15-9
Wall balls w/ :03 between each set

B. OTM for 10:00
1 Power Clean
*work up to a heavy 1

C. Accessory:
3 sets of:
10 ring rows w/ :03 count up and down
10 one leg RDL, ea.
15 Back Extensions

D. Cooldown:
3:00 Pancake Stretch

CORE HOMEWORK:
Accumulate a 3:00 GHD Static Hold

Workout of the Day

Wednesday 3.20.19

Wednesday 3.20.19

A. Warmup:
5:00 Bike
DROM
:30 on / :30 off x 5
Russian KB Swings

B. Bear Complex
Use the heaviest weight you can for each set.
Rest as needed between sets.

One rep is:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press
*Complete 7 reps for one set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.

C. Cooldown:
100 banded pullaparts
3:00 Lizard Stretch

CORE HOMEWORK:
100 Abs of choice

Workout of the Day

Tuesday 3.19.19

Tuesday 3.19.19

A. Warmup:
400m Run
DROM
100 Banded Pull aparts
3 sets of:
10 unilateral kneeling DB Press
10 tall box Jumps

B. For time:
50 S2OH, 95/65
100 DU’s
50/35 Ski Erg Cals
100 DU’s

C. Cooldown:
2:00 Lizard Stretch

CORE HOMEWORK:
3 x 1:30 Plank Hold
*Rest as needed

Workout of the Day

Monday 3.18.19

Monday 3.18.19

A. Warmup:
DROM
3 sets of:
:30 L-Hang
10 Good mornings
10 Back Squats

B. Back Squat 3-3-3-2-2-2
*Work up to a heavy 2

C. Every 3:00 x 5
400m run

D. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
AMRAP in 6:00
10 V-Ups
5 Windmills, ea.

Uncategorized

Saturday 3.16.19

Saturday 3.16.19

CrossFit Open 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period.

VARIATIONS:
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees