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Workout Of The Day

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Workout Of The Day
12 Aug / 2014

Wednesday 13th August

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A. EMOM for 6 Mins complete:

2 x Push Press
2 x Push jerk
2 x Split Jerk

B. ‘Jackie’

For time:

1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups

Compare to 1 Mar 2014 – Time to beat 5.04.

11 Aug / 2014

Tuesday 12th August

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A. Front Squat

3 – 3 – 3 – 3 – 3

B. For time:

21 x Goblet Squats (24/16kg)
21 x KB Swings (24/16kg)
400m Run

15 x Goblet Squats (24/16kg)
15 x KB Swings (24/16kg)
400m Run

9 x Goblet Squats (24/16kg)
9 x KB Swings (24/16kg)
400m Run

or C. AWOD ‘Nancy’

5 RFT of:

400m Run
15 x Overhead Squat (42.5/30kg)

*20 Min Cut Off

10 Aug / 2014

11th August

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A. Handstand Hold/Walk Practice and Drills

Kicking Up
Weight transfers
Shoulder touches
Lateral Walks

B. 15 Min AMRAP of:

1 x Rope Climb to 15′
8 x HSPU or 8m HS Walk
12 x Alternating Pistols

Finisher: Tabata Hollow Rocks

08 Aug / 2014

Saturday 9th August

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‘Team WOD’

In teams of 3, complete the following:

Row 500m each (one team member rowing at a time)
90 x Thrusters (42.5/30kg)
90 x Pull-ups

Run 400m (all run together)
90 x Box Jumps (24/20″)
90 x Burpees

Run 200m (all run together)
60 x DB Snatch
60 x Ring Push-Ups

partner-wod-trojan-crossfit-buy-in-buy-out-cash-in-cash-out-1-mile-run-double-unders-dus-jump-rope-ohs-overhead-squats-pull-ups-crossfit-meme-despicable-me-minions

07 Aug / 2014

Friday 8th August

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A. Power Snatch Complex

EMOM for 7 Mins complete:

1 x High-Hang Power Snatch
1 x Hang Power Snatch
1 x Pause (at knee) Power Snatch
1 x Power Snatch

B. 30 Mins to find 1 RM Back Squat

Its here. Time to test our back squats. Just remember – if you don’t break parallel – it doesn’t count. We arent testing our max 1/2 squat. If you are in any doubt, then you probably didn’t go low enough.

ass-to-grass

06 Aug / 2014

Thursday 7th August

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A. Push Press

5 – 5 – 5 – 5 – 5

B. AMRepAP in 15 Mins of:

Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees

**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.

or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’

Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.

05 Aug / 2014

Wednesday 6th August

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The ‘Open Test’ (Courtesy of CF New England)

AMRAP in 20mins of:

50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups

This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.

This video has no training benefit, but its pretty sweet nonetheless.

04 Aug / 2014

Tuesday 5th August

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A. Front 1 1/4 Squats

5 sets of 3 reps @ 70%

B. ‘Power’ Elizabeth

21 – 15 – 9 reps for time of:

Power Cleans @ 60/42.5kg
Ring Dips

or C. AWOD: CF Games 21-15-9 Complex @ 60/42.5kg

For time:
8 x Deadlifts (60/42.5kg)
7 x Cleans (60/42.5kg)
6 x Snatches (60/42.5kg)
8 x Pull-ups
7 x Chest-to-bar pull-ups
6 x Bar muscle-ups

6 x Deadlifts
5 x Cleans
4 x Snatches
6 x Pull-ups
5 x Chest-to-bar pull-ups
4 x Bar muscle-ups

4 x Deadlifts
3 x Cleans
2 x Snatches
4 x Pull-ups
3 x Chest-to-bar pull-ups
2 x Bar muscle-ups

*15 Min Cut-Off

03 Aug / 2014

Monday 4th August

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A. 8 x 200m

Men: on the 2.00
Ladies: on the 2:30

Record fastest and slowest intervals

B. 7 RFT of:

7 x Deadlift (80/55kg)
30 x DU

Finisher: Tabata Squats

01 Aug / 2014

Saturday 2nd August

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‘Barbara’

5 Rds for total time of:

20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats

Rest 3 mins between rounds.

Can be scaled to 3 rds of above rep scheme, or 5 rds each being 10-20-30-40 reps.


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