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Workout of the Day

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WOD

CrossFit - Tue, Jan 31
Warm-Up
Warm-Up

RUNNING WARM-UP (4 MIN)

100m Quick Jog

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

100m Hard Jog

Into..

2-3 ROUNDS (5 MIN CAP)

:30 BIke @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps


 

Workout
Metcon (AMRAP - Reps)

EMOM x 20 MINUTES

MIN 1 - 200m Run

MIN 2 - 15/12 | 12/10Cal Bike

MIN 3 - Max Box Jumps (24/20)*

MIN 4 - Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill
Metcon

EVERY 1:30 x 4 SETS

 

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Workout of the Day

CrossFit - Wed, Feb 1
Warm-Up
Warm-Up

AMRAP x 4 MINUTES

16 Jumping Jacks

12 Alt. Barbell Elbow Punches

8 Barbell Good Mornings

4 Barbell Strict Press

Into…

1-2 ROUNDS (TIME PERMITTING)

12 Power Drops* (BW ONLY)

8 Barbell High Hang High Pulls

4 Barbell High Hang Muscle Cleans

2 Inch Worms + Push-Up

*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.


 

Strength
Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)


 

Workout
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scale: HR Push Ups

KG BB: (85/58) | (60/43)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.


 

Optional Finisher
Metcon

"TABATA"

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)

Workout of the Day

CrossFit - Thu, Feb 2
Warm-Up
Warm-Up

:30 Jumping Jacks

Into…

1:00 Single Unders

Into…

1:00 Double Unders or Double Attempts

Into…

:30 Jumping Jacks

Then…

AMRAP x 5 MINUTES

5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)

5/5 DB Shoulder Press

5/5 DB Side Lunge

10 Alt. Mountain Climbers

Workout
Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, AHAP)

5-10-15-20-25-30-35-40-45-50

Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

Post-Workout Strength
Back Squat (1x3 )

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Week 5 of 7 (Oly Cycle)

(Score is Weight)


 

WOD

CrossFit - Fri, Feb 3
Warm-Up
Warm-Up

2 ROUNDS

:45 Cal Bike

10 Burpees

8 Ring Rows

6 Scap Pull-Ups

4 Kip Swings

Into…

2 ROUNDS*

5 Snatch Grip Deadlifts

5 Above the Knee High Pulls**

5 Hang Muscle Snatch**

5 Hang Power Snatch**

*RND 1 w/ PVC. RND 2 w/ BB.

**Option to take BB from Below the Knee position in 2nd round.


 

Strength
Power Snatch (EMOM x 10 MINUTES 2 Power Snatch*)

*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)


 

Workout
Metcon (Time)

5 ROUNDS FOR TIME

4 Bar Muscle-Ups*

6 Hang Power Snatches (53/35)|(43/30)

12/10 Cal Bike

2 Bar Muscle-Ups*

3 Hang Power Snatches

(Score is Time)

KG BB: (53/35)

Scaling Option;

2x 4 Pull Ups

Optional Cool Down
FOR RECOVERY

6:00 of Yoga Flow...

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Rebound

(No Measure)


 

Workout of the Day

CrossFit - Sat, Feb 4
Warm-Up
Warm-Up

AMRAP x 4 MINUTES

6 Air Squats

4 Sumo Stance Bodyweight Good Mornings

6 Alt. Step-ups

4 Knee/Regular Push-ups

6/4 Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

6 WB Front Squats

4 BB Sumo Deadlifts Barbell

6 Box Jumps Step Down

4 Strict Presses*

6/4 Cal Row

Workout
Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 33 MINUTES*

20 Wall Balls (9/6)|(6/4)

20 Sumo Deadlift High Pull (35/25) | (30/20)

20 Box Jumps (24/20))

20 Push Press

20/15 Cal Row

*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Workout of the Day

CrossFit - Sun, Feb 5
Warm-Up
Warm-Up

2 ROUNDS

8 Scap Push-Ups

8 Scap Pull-Ups

8 Slam Ball Deadlift

8 Slam Ball OH Press

Into…

1 ROUND

8 Alt. Shoulder Taps

8 Ring Rows

8 Slam Ball Ground to OH

4 Inch Worms

Into…

1 Round

10 Hollow Rocks

8 Slam Balls

6 Narrow Grip Push-Ups

2 Strict Pull-Ups


 

Strength - All
Bench Press (ON A 20:00 RUNNING CLOCK... Build to a Heavy 3-Rep*)

*Start Moderate and build to Heavy.

(Score is Weight)


 

Workout - Performance
Metcon (AMRAP - Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

4 Strict Chin-Ups*

8 Narrow Grip Push-Ups

12 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

Workout - Fitness
Metcon (AMRAP - Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

2 Ring Rows or DB Bent Over Row*

4 Narrow Grip Push-Ups

8 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

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