Workout Of The Day

7.19.19

CrossFit – CrossFit

Happy Birthday Brittany Whaley

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Warm-up (No Measure)

Warm Up

3x

250m Row

10 Barbell Good Mornings

10 Barbell Strict press

Hand Release Deadlift (4 x 3 @ 80%)

Metcon (AMRAP – Rounds)

Every 3min x 5

15 Devil Press

300m Run
Coach Tip* Coach led efficiency drills on DP

Warm-up (No Measure)

Cool Down

Foam Roll Back and Hamstrings

7.18.19

CrossFit – CrossFit

Yoga this sunday!

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Warm-up (No Measure)

Warm UP

600m Jog

Metcon (Time)

30min Partner AMRAP

100 cal row or bike

30 Power Snatch

100 Burpees

30 Power Clean and Jerk

100 Cal row or bike

30 Hang Squat Snatch

100 Burpees

30 Hang Cluster
Coach Tip* you should be able to do 5 unbroken reps on any of the barbell movements throughout the entire workout

Warm-up (No Measure)

Cool Down

Coach led stretches

7.17.19

CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2x

40 Dubs

30 Walking Lunges

Front Squat (4 x 2 @ 80%)

Metcon (AMRAP – Rounds)

18min Alt. EMOM

– 10 HSPU or DB Strict Press

– 200m Run

– 10 Hand Release Deadlifts
Coach Tip* This is meant to be a low HR Workout. The only time you should be elevated is when running. Make HSPU and Deadlifts challenging to be completed unbroken

Warm-up (No Measure)

Cool Down

Foam Roll Back and Hamstrings

7.16.19

CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3x

200m Jog

10/10 Db Shoulder Press

10 Scap Pullups

Push Press (4 x 3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Hang Power Clean

8 Pull ups

64 Dubs or 150 Singles
Coach Tip* Push yourself on the weight of the barbell add 10 extra pounds on your normal weight. If your proficient at pull ups modify them to a harder mvmnt. If you are doing ring rows make them as hard as possible to where you cannot finish all 8 in one set

Warm-up (No Measure)

Cool Down

Coach led stretches

7.15.19

CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2x

200m Row

20 Squats

20 Sit ups

Back Squat (4 x 2 @ 85%)

Metcon (AMRAP – Rounds)

8min EMOM

10 Toes 2 Bar
Score is total rounds completed unbroken

Metcon (Time)

For Time(10min CAP)

40 Wallballs

20 Burpee Box Jump Over

40 Front Rack Lunges
Coach Tip* This is meant to be a sprint. Try and finish the wall balls in max 2 sets, steady pace on the BBJO and make sure the weight on the lunges is a moderate weight that you can do in 3 maybe 4 sets

Warm-up (No Measure)

Cool Down

Barbell Mash Quads

7.12.19

Boot Camp, CrossFit – CrossFit

5 year Party tomorrow @ 7pm. See you there!!!

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Warm-up (No Measure)

Warm Up

2x

400m Jog

10 Medball Cleans

10 Push ups

Metcon (Time)

For Time(15min CAP)

100 Wallballs

* Every time you break Run 300m with medball
Coach Tip* Big sets! Do as many reps as possible in each set to eliminate how much you run. When you run, catch your breathe and come in with another huge set

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

30 Db Snatch

15 Dips

45 Dubs or 125 Singles
Coach Tip* Moderate weight on DB and make modification on dips as hard as possible to eventually get to the desired movement.

Metcon (No Measure)

Cool Down

Coach led stretches

7.11.19

CrossFit – CrossFit

Happy Birtchday Coach Lynsey

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Warm-up (No Measure)

Warm UP

3x

250m Row

10 KB SDHP

10 KB Shoulder press per arm

Metcon (Time)

For Time(5min CAP)

35 Hang Power Cleans
Coach TIp* you should be able to complete in sets of 3-5 repetitions in each set. Moderately heavy

Metcon (Time)

For Time (25min CAP)

15 Power Snatch

10 Burpee box jump over

15 Handstand push up or DB Shoulder press

10 Burpee box jump over

15 Overhead squats

10 Burpee box jump over

15 HSPU or DB Shoulder press

10 Burpee box jump over
Coach Tip* barbell should be moderately light and so should weight for DBs. This workout is about the BBJO. Good pace on those and it will prove to be successful

Warm-up (No Measure)

Cool Down

Coach led stretches

7.10.19

CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

400m Jog

10 Barbell RDL

10 Barbell Bent over Row

10 Barbell upright row

Metcon (No Measure)

Coach led rowing technique

Then

20min 40/20 Alternating partners

Metcon (AMRAP – Rounds and Reps)

5min ABRAP

10 Strict Knee Raises

20 T pots

30Crunches

Warm-up (No Measure)

Cool Down

Coach led stretches