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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

030321

3/2/2021

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A. Front Squat (Complex)
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats

Stimulus
Percentages based on 1RM Front Squat
Set 1 - 55% of 1RM Front Squat
Set 2 - 60% of 1RM Front Squat
Set 3 - 65% of 1RM Front Squat
Sets 4-5 - 65-75% of 1RM Front Squat

- Positioning is the focus today.
- 1st Rep: 5 second negative, 3 second pause in bottom.
- 2nd Rep: 3 second pause in bottom.
- 3rd/4th Reps: Regular speed.

Scaled
-Go off of feel
-Goblet Squats


At Home
5 Rounds
1 min - 10 Cyclist Front Squats
1 min - 16 DB Rev Lunges
1 min - (0:30) GHD Arch Hold


B. Metcon (Rounds and Reps)
(0:00 - 3:00)
400m Run / 500m Row (600m Run / 750m Rx Rx+)
(3:00 - 4:00)
REST

(4:00 - 7:00)
AMRAP
12 Deadlift (135/95)
8 Lateral Burpees Over Bar
4 Toes to Bar
(7:00 - 8:00)
REST

(8:00 - 11:00)
400m Run / 500m Row (600m Run / 750m Rx Rx+)
(11:00 - 12:00)
REST

(12:00 - 15:00)
AMRAP
8 Hang Power Cleans (135/95)
6 Lateral Burpees Over Bar
4 Chest to Bar PU
(15:00 - 16:00)
REST

(16:00 - 19:00)
400m Run / 500m Row (600m Run / 750m Rx Rx+)
(19:00 - 20:00)
REST

(20:00 - 23:00)
AMRAP
6 Thrusters (135/95)
4 Lateral Burpees Over Bar
2 Muscle Ups

Modifications
BARBELL
-Scale Wt
- KB: KBDL / Russian Swings / DB Thrusters
MU PROGRESIONS
- T2B / PU / C2B
- RR / Jumping PU / Kipping PU
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030221

3/1/2021

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A. Bench Press
5 x 10 @ 65% SS w/ DB split stance BOR
- BOR tempo @ 30X1

FITNESS
5 Rounds
1 min - 20 Alt ISO DB bench press
1 min - 20 DB split stance BOR
1 min - Max Cals on bike

AT HOME
5 Rounds
1 min - 15 Push Ups
1 min - (0:40) Straight leg posterior bridge *drive elbows into the ground
1 min - 40 Jumping Jacks

B. Metcon (Reps)
4 Rounds
1 min - Deficit Push Ups (Rx+ Dips)
1) Push Ups 2) Push Up from bench or box
1 min - Russian KBS (70/53)
1) Scale wt
1 min - Strict Pull Ups
1) Kip or Band 2) Inverted or bent over rows
1 min - KB SDLHP (70/53)
1) Scale wt
1 min - MB Sit Ups (Rx+ GHD SU)
​
1) No MB
1 min - Rest
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030121

2/28/2021

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A. Back Squat
5RM, then 2x5 @ 85%

Scaled
Squat Tech


Fitness & Home Workout
5 Rounds
1 min - 7 Goblet Squats @ 41X1
1 min - (0:45) Alt Dynamic Step Ups
1 min - (0:30) GHD Sit Ups


B. Metcon (Time)
"Airborne"
6 Rounds
45 Double Unders
30 Air Squats
200m

C. Core
5 Rounds
(20 sec work / 10 sec rest)
Straight leg and arm DB Crunch
Wtd Flutter Kicks
Hollow Banded Pull Downs
Hollow Rocks
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022721

2/26/2021

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8am Intro

9am Advanced

A. Metcon (Rounds & Reps)
"Mindreader"
(20 min AMRAP)
1, 2, 3, 4, 5, 6....

50m Run
Power Clean (135/95)
Lateral Barbell


Modifications
100 METER BIKE ERG
- 100m Assualt or Echo Bike
- 50m Row
- 50m Run
- 40m Ski Erg

B. Accessory
 Part A
3 Giant Sets:
1 Turkish Get-Up (left arm)
50' Overhead Carry (left arm)
1 Turkish Get-Up (right arm)
50' Overhead Carry (right arm)
Rest as needed between sets.

Part B
3 Giant Sets:
50-35-20:
Banded Face Pulls
Banded Good Mornings

10am Community WOD
A. Metcon (Reps)
5 Rounds
(0:00 - 4:00)
10 Box Jump Overs (24/20)
400m Run
*Max Power Clean (135/95)

(4:00 - 5:00)
Rest

Modifications
BOX JUMP OVERS
-Box Jumps
-Med Ball Squat Jumps

400M RUN
-500m Row
- 2 min JR

POWER CLEANS
-Scale weight
-Russian KBS
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022621

2/25/2021

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A. Skill
4 Rounds
2 Mins - Hand Stand Skill / Kipping Skill / Pistol Skill
1 Mins - Double or Triple Under Tech

B. Metcon (Rounds and Reps)
9 min AMRAP
3, 6, 9, 12, 15....
Squat Snatches (95/65)
Toes to Bar

Modifications
SQUAT SNATCHES
-Squat Cleans (115/80)
-DB Squat Snatch

TOES TO BAR
-Knees to Elbow
-Knee Raises
-Toes to Rig
-V Ups
-GHD Sit Ups
-Ab Mat Sit Ups

C. Accessory
15-12-10-10
Strict Press
SS w/
20-30 GHD Sit Ups

15-12-10-10
DB Up right Row
SS w/
15 Paloff Presses (each side
)

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022521

2/24/2021

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A. Metcon (No Measure)
4 Rounds (1 min work / 15 sec rest)
1 min - Double Unders or Technique
1 min - DB Leg and Hip Raises
1 min - Shuttle Sprints
1 min - Double DB Hammer Curl to Press
1 min - Standing Oblique Crunches (switch at 30 sec)

B. Mobility
Upper Body
Wrist stretches (2 mins)
Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest)
Shoulder Opener from the ground (1 min each side)
Foam Roll Lats (1 min each side)
PVC Pipe External rotation drill (1 min each side)
Scap Angel (1 min each side)

Lower Body
Hamstring Roll (1 min each side)
Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec)
Butterfly stretch (1 min)
Couch stretch (1 min each side)
Pigeon Pose (1 min each side)
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022421

2/23/2021

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A. MetCon (Rounds and Reps)
"Wise Men" 
3 min AMRAP:
Max Rounds of Macho Man (135/95) (Rx+ 165/115)

(Rest 3 Minutes)


3 min AMRAP:
Max Rounds of Macho Man (155/105) (Rx+ 205/145)

(Rest 3 Minutes)


3 min AMRAP:
Max Rounds of Macho Man (185/135) (Rx+ 245/165)

Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks

Stimulus
- Conditioning Category: Grind
- Repeat from the start of the cycle, where we have the chance to improve our scores.
- Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
- Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
- Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
- This is a repeat from 11/25/2020.

Strategy
THE BIG TAKEAWAYS
1. Be smart about where we break.
2. Push for unbroken front squats and jerks.
3. This flow would look like:
- 1 Power Clean, drop the bar
- 1 Power Clean, drop the bar
- 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ
4. With purposeful breaks between the cleans, we have a chance to breathe.
5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.

Modifications
POWER CLEANS
- Double Dumbbell Power Cleans
- 2x Reps Alternating Single DB Power Cleans
- Odd Object Ground to Shoulder

FRONT SQUATS
- Double Dumbbell Front Squats
- Dumbbell Goblet Squat
- Odd Object Squat

PUSH JERKS
- Double Dumbbell Push Jerks
- 2x Reps Single Arm Dumbbell Push Jerk
- 2x Reps Odd Object Shoulder to Overhead


FITNESS
9 KB DL
6 Russian KBS
3 KB SDLHP

AT HOME
Use Modifications

B. Metcon (Rounds and Reps)
*Partner WOD
(On a 25 min clock)

Run 800m (Both)

Then...
P1 - Max Front Rack Hold (135/95) (185/125)
P2 -
10 Knees to elbow
15 KB SDLHP (70/53)
20 Ab Mat SU

Modifications
800M RUN
-1000m Row
-60/48 Cal Bike

FRONT RACK HOLD
- Scale weight
- KB Farmers Hold
- Plank

KNEES TO ELBOW
-Knees to air
-Big Kip Swing
-Banded SU w/ feet anchored
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  • Home
    • About
  • Membership Options
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  • Community Stuff
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