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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

110119

10/31/2019

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A. Metcon (Time)
"CrossFit Games Open 20.4"

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

SCALED

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes
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103119

10/30/2019

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A. Metcon (Reps)
Tabata Bench Press & Bent Over Row

8 Rounds

0:20 Max Reps Bench Press @ 50% of 1RM
0:10 Rest
0:20 Max Reps Supine Grip Bent Over Row
0:10 Rest

B. Metcon (Time)
(16 min Cap)

50 - 40 - 30 - 20 - 10
Skiers (L/R = 2)
MB SU (25/20)

Then....

50 Holow Rocks
50 BB Good Mornings (45/35)

C. Metcon (Mobility - Rounds and Reps)
***Recovery Mobility***
Mobility
--- Upper Body ---
Supinated Grip Dead Hang - 2 x :30
Puppy Pose - 1:00
Shoulder Smash- 1:00/each
Side Lying Windmill - 1:00/each
T Spine Bridge stretch - 1:00
Thoracic Opener (Barbell)  - 1:00

--- Lower Body ---
Pigeon Pose - 2:00/each
Banded Hamstring Stretch - 1:00/each
Couch Stretch - 1:00
Straddle - 1:00
Kneeling Split - 1:00

*Coach's choice can supersede what's programmed.

OR

12 min AMRAP (Cals)

Max Cal Bike
Every min on the min 5 DB Thrusters (50/35) (start metcon with burpees)

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103019

10/29/2019

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"Eat Your Wheaties"

A. Metcon (Rounds and Reps)

12 Min AMRAP

6 Strict Pull Ups
8 Dips or Push Ups
10 Pistols or Prisoner Reverse Lunges

(3 min Rest)

B. Metcon (Rounds and Reps)
12 Min AMRAP

4 Clean & Jerks (155/105) (Rx+ 205/125)
8 Burpees over the Bar Bell
10 Knee to Elbow

(3 min Rest)

C. Metcon (No Measure)
12 Min EMOM

3 Rounds

Max Cal Bike
Max Shuttle  Sprints
Max Cal Row
Max GHD SU
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102919

10/28/2019

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A. Push Jerk
10 mins to build to a 3RM

FITNESS
10 min AMRAP

10 DB Strict Press
10 Straight Armed Band Pull Downs
Farmers Carry to Wall (53's, 35's)

B. Metcon (Rounds and Reps)
12 min AMRAP

15 Push Jerks (115/85) (155/105)
30 Air Squats
60 Double Unders

FITNESS
15 DB Push Press (35/25)
30 Air Squats
60 Skiers

C. Metcon (Time)

Partner WOD
5 Rounds

P1 - 400m Run
P2 - 400m Run
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102819

10/27/2019

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A. Back Squat 
12-10-8-6-4-2 Reps
Ascending percentages with each:

On the 0:00... 12 Reps @ 53% of 1RM
On the 3:00... 10 Reps @ 63%
On the 6:00.... 8 Reps @ 70%
On the 9:00... 6 Reps @ 78%
On the 12:00... 4 Reps @ 85%
On the 15:00... 2 Reps @ 90%

SCALED
Squat Technique

FITNESS
4 Rounds

1 min - 8 Right Leg Bulgarian Split Squats
1 min - 40 sec max MB SU (20/14)
1 min - 8 Left Leg Bulgarian Split Squats
1 min - 12 Back Squats at 50% of 1RM


B. Metcon (No Measure)
10 min EMOM

Minute 1 - Work
Minute 2 - Rest

Minute 1:
Seconds 0-20 - Max Power Cleans (135/95)
(1- Scale wt, 2- Hang Power Cleans)
Seconds 20-30 - Rest
Seconds 30-60 - Max Big Kip Swings (Bar/ Ring), Max Hip to Bar, T2B, Bar or Ring MU

FITNESS
Minute 1 - Work
Minute 2 - Rest

Minute 1:
Seconds 0-20 - Max Russian KBS
Seconds 20-30 - Rest
Seconds 30-60 - Max MB Russian Twists


C. Metcon (Time)
600m Run
… Directly into:
3 Rounds:
35 Wallballs (20/14) (Rx+25/20)
(1- 25 WB, 2 - Scale wt)
20 Alternating Single Dumbbell Power Snatches (50/35)
(1- 14 Alt Single DB PS, 2- Scale wt)

FITNESS
600m Run
… Directly into:
3 Rounds:
35 Plated Squat Jumps (use MB as a target at the bottom of the squat if needed)
25 KB SDLHP (70/53)

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102619

10/25/2019

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8am Gymnastics and Intro

9am Advanced
A. Front Squat
6x3 @80%

B. Bench Press
6x3 @80%

C. Metcon (Time)
Every 2 mins (10 rds)

35 Double Unders
9 Thrusters (95/65)

*Score your slowest round​


10am Community WOD

A. Metcon (Rounds and Reps)
30 min AMRAP

*Partner WOD

3, 6, 9, 12, 15, 18, 21......

Calorie Row or Bike
Hang Power Cleans (115/80)
Wall Balls (25/20)

** If you're not performing Cals, HPC, and WB hold plank for up to 45 sec each round.

***P1  performs 3 reps of each movement then P2 performs 3 as well. Then 6 of each, and so on.
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102519

10/24/2019

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CROSSFIT.COM STANDARD

A. MetCon (Time)
(9 min Cap)
"Crossfit Games Open 20.2"

21-15-9
Deadlifts (225/155)
Handstand Push-Ups 

Then...

21-15-9
Deadlifts (315/205)
*50' Handstand walk after each set of Deadlifts

SCALED

21-15-9
Deadlifts (135/95)
Hand-release Push Ups

Then...

21-15-9
Deadlifts (185/135)
*50' Bear Crawls after each set of Deadlifts

CROSSFIT EX  ADDITIONAL SCALED OPTION

MetCon (Time)
(9 min Cap)

21-15-9
Deadlifts (225/155)
Push Press (155/115) 

Then...

21-15-9
Deadlifts (315/205)
*50 Shoulder Taps

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