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Workout Of The Day

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Workout Of The Day
26 Jul / 2014

Monday 28th July

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A. Pause Snatch (Squat or Power)

5 x 2 @ 60-70% with ‘2-count’ pause at knee.

B. 2-Mile Partner Relay

In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.

C. 21 – 15 – 9 reps for time of:

Medicine-ball Cleans
Burpees

25 Jul / 2014

Saturday 26th July

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A. 15 Mins to work to 1RM Clean & Jerk

B. Frantasy Land

Choose your ‘Fran’

Fran 1:

21-15-9 reps for time of:

Thrusters (42.5/30kg)
Pull-ups

or Fran 2:

15-12-9 reps for time of:

Thrusters (52.5/35kg)
C2B Pull-ups

or Fran 3:

12-9-6 reps for time of: 

Thrusters (60/42.5kg)
Bar muscle-ups

24 Jul / 2014

Friday 25th July

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A. Complete AMRepAP in 3 minutes of:

200m Run (Counts as 1 rep)
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

B. AMRepAP in 6 mins of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

C. Complete 1 round for time of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

The Games start tomorrow our time. Can anyone beat Rich?

23 Jul / 2014

Thursday 24th July

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A. 3-Position Snatch:

Complete 7 x Sets of:

1 x High-Hang Snatch (from the hip),
1 x Hang Snatch (From mid-thigh), and
1 x Snatch (From the ground)

B. ‘Balls’

4 RFT of:
200m Run with Med Ball (9/7kg)
20 x Med Ball Clean (9/7)
20 x Wall ball (9/7kg)

or C. AWOD – 3 RFT of:

14 x Deadlift (82.5/60kg)
7 x MU/14 x C2B Pull-ups
7 x Squat Cleans (82.5/60kg)

Finisher: 3 x 15 Good Mornings – 5kg heavier than last week

22 Jul / 2014

Wednesday 23rd July

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A. Pull-Up Practice

EMOM for 7 mins complete 8-10 x Pull-Ups

(or 2 more than last week if you complete all sets unbroken)

Can be scaled up to Strict, C2B or Butterfly.

B. 7 Min AMRAP of:

5 x HSPU
10 x Sit Ups
20 x Double Unders

Rest 3 mins, then

C. 7 Min AMRAP of:

1 x Rope Climb to 15′
7 x Ring Dips
10 x Alternating Pistols

This weekend is the 2014 Reebok CrossFit Games. Who will you be cheering for? One of my favourite athletes is Chris Spealler:

21 Jul / 2014

Tuesday 22nd July

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A. EMOM for 8 Mins complete:

1 x Power Clean
1 x Front Squat
1 x Split/Push jerk

B. Back Squat

7 sets of 5 reps @ 85%

Finisher: 3 x 20 Hollow Rocks

20 Jul / 2014

Monday 21st July

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A. Bench Press:

Every 30 secs for 6 Mins complete 3 x reps @ 50% – Fast

Use a slightly narrower grip than usual.

B. Deadlift:

EMOM for 6 Mins complete:

5 x Deadlifts @ 60%

C. “Run, Down, Jump”

3 RFT of:

400m Run
15 x Push Ups
15 x Lateral Box Jumps (24/20″)*

18 Jul / 2014

Saturday 19th July

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A. 10 Mins to find 1RM Overhead Squat

Scale to front squat for those with limited mobility.

B. ‘Holbrook’

Ten rounds

5 x Thrusters 52.5/35kg
10 x Pull-ups
100 meter Sprint

Rest 1 minute

Record fastest and slowest times

17 Jul / 2014

Friday 18th July

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A. Hang Power Clean

2 – 2 – 2 – 2 – 2

B. ‘Black & Blue’

5 RFT:

10 x Power Cleans (60/42.5kg)
10 x Burpees

or C. AWOD – ‘Party Girl’

3 RFT of:

7 x Muscle Ups/14 x C2B Pull Ups
14 x Power Cleans (60/42.5kg)
21 x Burpees

*18 Min Cut Off

16 Jul / 2014

Thursday 17th July

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A. EMOM for 15 Mins:

1st minute. 5 x HSPU
2nd minute. 10 x Pistols (Alternating legs)
3rd minute. 10 x T2B

Repeat sequence 5 times.

B. 2 x 1000m Row

Rest approx 1:1

C. Front Squats:

4 sets of 7 @80%


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