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Workout Of The Day

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Workout Of The Day
12 Sep / 2014

Saturday 13th September

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2RM CrossFit Total

For total weight:

2 RM Back Squat
2 RM Shoulder Press
2 RM Deadlift

You have a maximum of three attempts at a 2RM for each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold.

Think about/check your numbers and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
2 x 85%
2 x 90%
2 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
2 x 90%

Warmup schedule for Deadlift:-
2 x 60%
2 x 75%
2 x 85%
2 x 90%

Plan out your numbers using the above schedule before you hit the session.

11 Sep / 2014

Friday 12th September

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A. Hang Power Snatch

3 – 3 – 3 – 3 – 3

B. AMRAP in 12 Mins of:

15 x Calorie Row
10 x K2E
5 x Handstand Push Ups

C. 5 Mins to find:

Max Height Box Jump

10 Sep / 2014

Thursday 11th September

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A. Squat Clean

3 – 3 – 3 – 3 – 3

B. 3 RFT:

400m Run
15 Pull ups
12 Hang Squat Cleans (42.5/30kg)

or C. AWOD – For time:

15 x Clean & Jerk (60/42.5kg)
30 x Pull-Ups
400 Meter Run

10 x Clean & Jerk (60/42.5kg)
20 x Pull-Ups
400 Meter Run

5 x Clean & Jerk (60/42.5kg)
10 x Pull-Ups
400 Meter Run

09 Sep / 2014

Wednesday 10th September

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A. Push Press

5 – 5 – 5 – 5 – 5

B. 5 RFT of:

7 x Ring Dips
10 x Alternating Pistols
20 x Sit-Ups

C. 5 Mins to find:

Fastest 5 – 10 – 5 Agility Drill

08 Sep / 2014

Tuesday 9th September

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A. Back Squat

5 x 5 @ 85%

B. AMRAP in 8 Mins of:

200m Run
20 x Walking Lunges
20 x DU

Rest 2 Mins, then

C. AMRAP in 6 Mins of:

10 x Russian KB Swings (32/24kg)
10 x Burpees

2014-09-03 17.53.21-1

07 Sep / 2014

Monday 8 September

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‘Lynne’

5 Rounds for Max Reps of:

Bench Press @ Bodyweight (Men) or 3/4 Bodyweight (Ladies)
Pull-Ups

No rest between Bench press and the pull-ups, but rest as needed between rounds. Score is total Bench and total Pull-ups.

05 Sep / 2014

Saturday 6th September

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A. 10 Mins to find 1RM Thruster

For a rep to count, the bar must be taken from the floor and must then be taken into a front squat (below parallel) and pressed out overhead without moving the feet or re-bending the knees or hips.

B. CF Games Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters, 42.5kg (30kg)
Bar-facing Burpees

04 Sep / 2014

Friday 5th September

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A. Powers Clean

2 – 2 – 2 – 2 – 2

B. For time:

1 mile Run
50 x Wall Balls (9/7kg)
40 x Box Jumps (24/20″)
30 x Push Ups
20 x T2B
10 x Power Cleans (60/42.5kg)

03 Sep / 2014

Thursday 4th September

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A. Annie Is that you?

AMRepAP in 3 rds of:
1 Min DU
1 Min Sit Ups

B. 15 Min AMRAP of:

400m Run
10 x C2B Pull-Up
10 x HSPU

or C. AWOD: For time:

Run 800m
30 x MU
Run 800m *18 Min Cut Off

02 Sep / 2014

Wednesday 3rd September

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A. EMOM for 6 mins:

1 x Pause (at Knee) Power Snatch
1 x Power Snatch

B. 5 rds of the complex:

1 x Power Clean
1 x Squat Clean
1 x Split Jerk

C. AMRAP in 5 Mins of:

10 x Wall Balls
5 x 1 Arm KB Swings (16/12kg) Left
5 x 1 Arm KB Swings (16/12kg) Right


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