Workout of the Day

CrossFit Workout 11/15/19 Friday

Do all of crossover symmetry, then:

3 rounds
10 half-kneeling pallof presses/side
5 nordic hamstring curls

then spend 10:00 warming up the snatch complex

1 Snatch pull+2 High Hang Power Snatch+1 Power Snatch from the ground

4 sets @ 60% of max power snatch

CrossFit Workout
3 rounds
15 hang power snatch 75/55
20 pushups

25 pvc passthroughs
1:00 forearm smash/side

Coach’s Note
In an ideal world, I want everyone to go unbroken on the barbell, and then have 1 break on the pushups each round. If 20 pushups is cake for you, increase the reps. This one should be in the 4-7:00 range.

CrossFit Workout 11/14/19 Thursday

1 warmup today:
10:00 of:
10/10/10 drills
:30 banded march
:30 back rack hold
10 plate jumps

CrossFit Workout
:90 on, 1:00 rest x4 rounds
Row cals
30 air squats+30 plate jumps (amrap)
Bike cals
Back Rack hold 135/95

3:00 of nasal breathing with your feet up the wall

CrossFit 11/13/19 Wednesday

Do all of crossover symmetry, then:

5 rounds
15 pullovers each with a partner
5 db shoulder to overhead/arm+ 50 foot waiter’s carry on each arm

then spend 8:00 warming up your bench press

Bench Press
Superset each set with 10 slow, controlled false grip ring rows
1st set @50%
2nd set @55%
3rd @60%

Most of us don’t know our bench press max. Err on the side of light today, and just make sure you can add a bit of weight each set.

CrossFit Workout
10:00 AMRAP
2 Strict Pullups
4 burpees over the db
6 db shoulder to overhead/arm 50/35

1:00 banded lat distraction/side
1:00 back of hand knee plank

Coach’s Note
This one should very cindyish. It should almost feel like you’re on a merry-go round. I want everyone to get at least 7 complete rounds, but I think that 12-14 is potentially the top end. If you can’t do strict pullups, do 6 ring rows instead.

CrossFit 11/12/19 Tuesday

Do all of crossover symmetry, then:

Core circuit warmup:
3 rounds. 1:00 at each station, no rest other than transition
Landmine standing Russian twists (empty bb)
ring plank
flutter kicks in hollow

Workout Warmup
3 rounds
2 3 position power cleans up to workout weight
5 american kb swings
A round of the pullup warmup

CrossFit Workout
For time
50 cal row
40 abmat situps
30 kb swings 24/16
20 toes to bar
10 power cleans 155/105

1:00 pec smash/side
10 mckenzie pushups

Coach’s Note
The core warmup should leave you a little tired and very sweaty. The goal there is to really work your core, then slow your intensity down a bit for the workout warmup so you’re ready to hit the workout hard. For the workout, everything after the situps should be hard/impossible to go unbroken, but not so hard that you really have to stop moving. The power clean weight should be no more than 70%.

CrossFit 11/11/19 Monday

Welcome to reload week! The lift weights will be light–keep them snappy. Try to prioritize sunlight, sleep, and hydration this week.

3 rounds of:
:45 banded side plank clamshell/side
5 back squats+4 back rack lunges up to 50% of bs max
20 du

Back squat
3×10 reps
1st set @50%
2nd set @55%
3rd set @60%

CrossFit Workout
16 alternating back rack lunges 95/65
32 du

Step forwards for the lunges

2:00 couch stretch/side

Coach’s Note
This one is a speedy one. Try to push to keep these unbroken, but one break on the lunges might be wise in the early rounds. If the double unders are too many to do in :45, scale the reps. Do double single under reps if you can’t do dubs. We’ll definitely have times under 5… can someone do sub 4??

CrossFit Workout 11/8/19

3 rounds
10 goblet squat pulses
A round of the pullup warmup
10/10/10 rowing drills

Workout Warmup
2 rounds
10 wallballs
8 cal row
2 rmu/pullupy thing

CrossFit Workout

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Coach’s Note:
This is a fun one! The way I see it, there are 4 different categories of strategy here:

  1. People who aren’t anticipating muscle ups/pullups for scaled. These people should ignore the gymnastics portion of this workout, and attempt to do the rowing and wallballs as fast as possible. The transition onto the rower is the slowest part of this workout, so pick the largest set of wallballs you can realistically hold, and then work the math back from there. Once you’re done, rest and then take a few shots at it!
  2. People who are close to muscle ups/pullups but can’t do them on command. You should spend 5ish minutes at the beginning attempting muscle ups/pullups. In between attempts, do a very small (5ish) wallballs to chip away a bit. After 5 minutes switch to grinding through wallballs and taking single muscle up attempts. It’s more important that you finish the wallballs and rowing than anything else. Once you’re done, it’s back to attempting the muscle ups/pullups.
  3. People who can do muscle ups but 40 isn’t happening. Prioritize muscle ups and the movement that interferes with muscle ups less for you for the first 10:00. For almost everyone, ignore the row, and get through as many muscle ups and wallballs as you can. For the few of you for whom wallballs are the hardest part of this workout, prioritize the wallballs and chip away at the muscle ups for the whole workout.
  4. People who have a shot at finishing this workout. I’m biased here, but personally, I think the row is best left as a big chunk at the end. You can dig on a rower in a way you can’t for muscle ups and wallballs, and the transitions will slow you down a lot on the row. Break up the muscle ups into something that’s about 30% of your max set, and then break the wallballs with that in mind. Once you get on the rower, it’s similar to a 1k time trial. Start off at a pace you hate, and then close your eyes and go to the daaaaaark place. Let’s go!!!

CrossFit Workout 11/7/19 Thursday

8:00 EMOM
A 5 staggered stance good mornings/side
B :30 hollow rocks

Workout Warmup
4 rounds
3 rdls up to starting weight
10 russian twists
1:00 bike

CrossFit Workout
21:00 EMOM
A 3 RDLs. Start at 135/95 and add 10 pounds every round. Ladies, once it starts getting heavy, add 5.
B 20 russian twists 16/12
C :30 bike for calories

25 pvc pass throughs
15 mckenzie pushups

Coach’s Note
Score is weight for the RDLs and calories on the bike. Feel free to adjust the starting weight of the RDLs up or down to get to something that feels heavy. The bike should be sustainable. The twists are total, and they should be unbroken.

CrossFit 11/6/19 Wednesday

Happy Birthday Abbie!

Do all of Crossover symmetry, then:

10:00 of:
20 pullovers each with a partner
10 ring rows
10 goblet squat pulses

Workout Warmup
Spend 10:00 practicing rope climb clamps.
In between practice reps, warmup a few wallballs, stone shoulders, and pullups.

CrossFit Workout
For time
96 Wallballs
23 pullups
11 stone shoulders 145/115
6 rope climbs

Coach’s Note
This is a trap workout. The bit after the wallballs doesn’t look so bad, so you’ll be tempted to hang onto the wallball. That is a gigantic mistake. Break the wallballs early and often, then try to pick up the pace on the pullups, stone shoulders, and rope climbs. This one should take somewhere in the 10-15:00 range. The stone should be heavier than you normally use. The wallballs should take no longer than 5:00. If you can’t do rope climbs, do 12 rope elevators.

CrossFit Workout 11/5/19 Tuesday

2 rounds
10 kip swings
5-8 strict chest to bar
:30 banded shuffle each direction
8 ring rollouts

Then take 8:00 and warm your front squat and push jerk up to lift weight

10:00 EMOM
1 Front Squat+ 1 Push Jerk

Stay at 60% of your lighter lift+ for these and be FAST

After this, do 3 rounds of:
5 thrusters @ wow
3-5 chest to bar

CrossFit Workout
For time with a 10:00 cap
Thrusters 95/65
Chest to bar
Row Cals

girls go 12/9/6 on cals.

Go fast 🙂

Coach’s Note
This one should be fast and furious. While the cap is 10:00, people going unbroken will be more in the 5-6:00 range. You can make this not hurt that bad by rowing fairly easily. Don’t do that. Get after it and see what happens.

10 mckenzie pushups, then
easy bike/row for as long as is left

10 rounds on the 3:00 start
300m row
2-3 RMU

CrossFit 11/4/19 Monday

Do iron scap, then:
4 rounds/12:00 of
3 Power snatches up to strength weight
8 russian swings up to workout weight
:20 side plank/side

Every :90 for 6 rounds
2 Power snatch
All at 80-85% of max power snatch

Then, do a tabata of pushups
8 rounds of :20 max reps, :10 rest

CrossFit Workout
10 russian kb swings 24/16
10 burpees

Rx+ 28/20

1:00 pec smash/side
1:00 glute roll/side

Coach’s Note
This one is simple and sweet. It should take in that 7-10 minute range. If you can go faster than 7:00, use the rx+weight. The swings should be unbroken. Hold yourself accountable on getting off the ground for the burpees. For the pushup tabata, I care more about good reps than total number. Make them perfect.

Structural Work
RDLs @ 55-60% of your deadlift
Bench press @80%

On the 2:00 start 10 rounds
A 1:00 bike
B 15 box jump overs