Workout of the Day

Warmup start this at 10:00
3 Rounds
12m suitcase carry/side up to wow
10 kipping knee raises
20 double unders

CrossFit Workout start this at 20:00
For time and load:
6 Rounds
12meter unbroken suitcase carry/side (AHAP)
10 box jumps
8 toes to bar
rest 1:00 in between rounds

rx+ 12 of everything

2 scores: time to completion, and weight on the carry

Accessory Work start this at 45:00
3 sets of:
10 dumbbell seated cuban press, slow and controlled
50 banded pullaparts

Cooldown start this at 55:00
1:00 forearm smash
1:00 heart opener

Coach’s Note
25-30% of your deadlift would be a good goal for the suitcase carry. 12m is one length of the floor. Feel free to break the handles out. 🙂 The toes to bar and box jumps should be unbroken, but challenging to keep that in the later rounds.

20:00 bike test
20:00 for max cals.

Anything above 315 for guys and 250 for ladies would be… gnarly.

Pay attention to your average cadence and wattage.

CrossFit Workout 1/24/20 Friday

A quick reminder about Birthday workouts–anyone can have them. You can pick a workout, or just the movements. You tell me 2 weeks before hand so I can fit it into the programming, and then we roll.

Happy Birthday Jay!

Warmup start this at 10:00
10:00 of:
2 squat cleans up to 175/115 (or your workout weight). Jerk the second one.
hspu practice

Lift start this at 25:00
Squat Clean and Jerk
10:00 EMOM
Build to a technical heavy–NOT a max. No misses. Think 80-90% of your 1RM

CrossFit Workout start this at 40:00
12:00 time cap

deficit hspu 4″/2″
squat cleans 175/115

If you do not have HSPU, today I want you to pick a heavy push press, and do the same number of reps as the squat cleans.

Cooldown start this at 55:00
1:00 quad stretch
3:00 easy bike

Coach’s Note
This is a variation of the Mayhem classic final workout. If you can do regular HSPU, you can do those instead of a push press. The top scores will probably be in the 6-7 minute range here. The weight should be about 75-80% of your max clean at most. It should be singles the whole way though.

On the 2:15 start x 10 rounds
Row 225/200m

These should be done at 2k-:03-:05 pace

CrossFit Workout 1/23/20 Thursday

Warmup start this at 10:00
Spend 8:00 on
10/10/10 rowing drills
DU practice
bike sizing

CrossFit Workout start this at 20:00
On a 30:00 running clock:
3 Rounds at each spot on the ladder:
13/10 cal row
13/10 cal bike
20 du

if you finish that, double the reps, and then do another 3 rounds.

3 rounds
27/20 cal row
27/20 cal bike
40 DU

if you finish that, double the reps again, and do another 3 rounds.

continue until the time is up.

Cooldown start this at 55:00
3:00 of nasal breathing

Coach’s Note
This one will start easy and get hard fast. If you are feeling beat up, do do 1:00 easy, 1:00 easy, 20 single unders, and then just double the time every time you finish the 3 rounds. For those of you that are feeling good, get after this one. I think finishing the 3 rounds of 40/40/80 will be a good score.

CrossFit Workout 1/22/20 Wednesday

Warmup start this at 10:00
Do all of crossover symmetry, then:
4 rounds of:
2:00 easy row/bike
4 paused back squats up to 75%
2 overhand grip deadlifts up to lift weight
1 broad jump AFAP

Lift start this at 30:00
Back Squat
2×7 @ 75-80%

Then, 2×2 overhand grip deadlift between 80-90% of your deadlift max

Accessory Work start this at 45:00
3 rounds of:
3-5 weighted pullups or negatives
10 shoulders elevated barbell hip thrusts
3-5 double kb bentover rows (heavy)

Cooldown start this at 55:00
3:00 of box nasal breathing

Coach’s Note
Heavy day! Prioritize a great back position on the deadlifts. We’re sticking with the double overhand grip to have better transfer to our olympic lifts. You may hook grip if you want. For the pullups, focus on getting those lats engaged, and then pull as fast as you can.

Olympic Work
10:00 EMOM up to something heavy
NOT a max. 80-90%. A clean, heavy lift. If you miss, take 10-20 pounds off and stay there for the rest of the time.

Warmup/Core Work start this at 10:00
Do the kettlebell warmup, then:

10 dumbbell seated cuban press, slow and controlled
50 banded pullaparts

CrossFit Workout start this at 25:00
8 rounds of each movement (24:00 total)
:30 max reps, :30 rest
A burpees
B kb snatches 20/12 (all on one side, alternate sides each round)
C elevated situps

rx+ ghds, 24/16

Cooldown start this at 52:00
1:00 pec smash
1:00 banded bully stretch

Coach’s Note
Score is total reps. Try to get the same score for each movement every round. For the KB snatches, you’re doing all of them on one side in a :30 period, then switch sides the next time they come back up. Pick a weight that you can do unbroken the whole time.

Gymnastics Volume Work
20×4 unbroken strict hspu

for perfect form and quality, not time

CrossFit 1/20/20 Monday

Warmup start this at 10:00
3 1:00 turkish getups/arm. (Take 1:00 to do 1 rep of a Turkish Getup)


4 sets of:
4 bench press up to 75%
1 round of the kipping warmup/rmu warmup

Lift start this at 25:00
2×7 bench press in between 75-80%

then do a few wallballs and pullups/rmu

CrossFit Workout start this at 40:00
Score is time. 15:00 cap.

20 wallballs 20/14
1 max effort set of pullups

Once you get to 50 pullups, the workout is over.


RMU. Once you get to 20 RMU, the workout is over.

So. You do 20 wallballs. You come over and do 12 pullups. Then you have to do 20 wallballs before you can do more pullups. You keep doing that until you get 50 pullups total done.

Cooldown Start this at 55:00
1:00 lat roll
1:00 overhead t-spine roll

Coach’s Note
I don’t want this to take more than 5 or 6 sets, so if you can’t do 8-10 pullups (or 3-4 muscle ups) in a set, scale the number down. Some people might be able to get this done in 2 sets. If you can do 50 pullups in one set, but you can’t do RMU (or don’t want to) please do chest to bar instead. If you can’t do pullups, let’s do banded strict pullups today.

7:00 EMOM split jerk @81%


Bike 30:00 @ endurance pace
Every 6:00 sprint for :05-:10

Warmup-start this at 10 past
12:00 to warm up your back squat to 85%

Lift-start this at 20 past
Back Squat
3×4 @85%
Last set, max reps

Then, do a few thrusters and toes to bar

CrossFit Workout-start this at 45 past
10:00 AMRAP
7 thrusters 95/65
7 toes to bar

rx+ 10 and 10

Cooldown-start this at 55 past
2:00 quad roll

Coach’s Note
These sets should be easy unbroken sets. I want you to get at least 5 rounds. I think that someone could certainly keep this an EMOM. If we can’t do toes to bar, do hanging knee raises. If the thruster weight isn’t unbroken, drop the weight.

Gymnastics Volume Work
3×8:00 EMOM
1st emom: 33% of max set of RMU
2nd emom: 33% of max set of BMU
3rd emom: 33% of max set of C2B

rest 5:00 in between EMOMs

CrossFit Workout 1/17/20 Friday

Warmupstart this at 10 past
Do the kettlebell warmup

then do the 10/10/10/10 rowing drills from big jon

Accesory workstart this at 20 past
4 giant sets for quality
10 single leg rdls/leg
:15 l sit
10 back extensions
10-15 GHDs

CrossFit Workout start this at 35 past
50/40 cal row
30 Russian kettlebell swings 24/16

No rx+. Go faster

Cooldown start this at 55 past
1:00 forearm smash/side

Coach’s Note
🙂 Who wants to sit in the suck for 15 minutes? You should be able to hang onto the swings unbroken for at least 1 round, and no more than 1 break in any round, so this one is going to come down to the row. If you’re going to do all of the swings unbroken, push that row pace. If we can’t do the calories in 3:30, scale the row down.

28:00 bike
Every 5:30 minutes, sprint for as long as you can maintain high output. after the 5th sprint, finish the 28:00 but don’t sprint again

CrossFit Workout 1/16/20 Thursday

Warmup-start this at 10 past
10:00 of:
3 clean and jerks at/up to opening weight
:45 easy movement

CrossFit Workout–start this at 25 past
Every 90 for 15 rounds
4 lateral burpees over the bar
1 Clean and jerk
Start at 95/65 and add 10/5 pounds/ round (guys/girls)

Ladies, every 3rd round (3,6,9,12,15) add 10 pounds instead of 5.

If you miss, drop 20/10 pounds and then stay there for the rest of the workout.

Rx+ Start at 165/105

Accesory Work start this at 45 past
10:00 of
5-8 Strict dips
10 half kneeling landmine presses/arm
:30 pallof press/side
20 side leaning lateral raises

Cooldown start this at 55 past
1:00 couch stretch/leg

Coaching Note
This one is going to have plenty of rest, so you’re going to get heavy. You may do any style of clean and jerk you like. It will demand precision under fatigue–one miss and you drop weight and stay there for the rest of the class. Today is heavy, but it’s not a maxout day–that will come in about 4 weeks.

Oly extra
Power snatch waves:

CrossFit Workout 1/15/20 Wednesday

Warmup-start this at 10:00 past
3 sets of
10/10/10/10 rowing drills
10m mixed carry
10 hollow rocks

CrossFit Workout-start this at 20:00 past
5 rounds for time of
500/450m row
50m mixed carry 24/16 (switch as desired)
25/17 cal bike
:30 hollow hold

Cooldown–start this at 55 past
3:00 of nasal breathing

Coach’s note
This one should be long and steady. If you want a lower intensity day, do the row and bike at around 70% effort level. If you’re feeling good, push the cardio and recover on the carry and hollow hold. 50m is down and back twice.