Workouts of the Day

5.27.21

A)
Every 2 minutes for 6 sets (12 min):
Strict Press

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

B)
16 min AMRAP:

Partners alternate complete whole rounds
3 Dumbbell Beast-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

5.26.21

A)
Every 2 minutes for 3 sets (18 min):

Station 1 – Death March x 20 reps

https://www.youtube.com/watch?v=ZGchgrQLfno
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

B)
Two sets for times of:

Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (52/35 KBs)
*Restthe same length of time the first set took you – 1:1 Work:Rest Ratio*

5.25.21

A)
Every 2 minutes for 8 sets (16 min):

Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)
https://youtu.be/_Fi0n4N2o3Y

B)
For time:

1000 Meter Row
50 Power Snatches (95/65 lbs)
800 Meter Run

5.24.21

A)

1-RM Back Squat
Take 25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B)
“AB-3”
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

5.21.21

A)
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Scores for “Christine”
– Beginner: 15-20 minutes
– Intermediate: 12-14 minutes
– Advanced: 9-11 minutes
– Elite: <8 minutes

Rest until relatively recovered, and then…

B)
Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

5.20.21

A)
Every 2 minutes, for 3 sets (6 min):

Dumbbell Walking Lunge x 20 steps @ 10X0

*Go heavy the final steps should not be performed without struggle*

B)
5 min AMRAP:

20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

5 minutes AMRAP:
5 Dumbbell Man-Makers (50/35 lbs)
10 Box Jumps (24″/20″)

Rest 60 seconds, and then…

5 minutes AMRAP:
5 Strict Pull-Ups
10 Dumbbell Push Presses (50/35 lbs)

5.19.21

A)
“1RM Clean”
Take 20 minutes to build to today’s 1-RM Clean

B)
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)

5.18.21

Every 7 minutes, for 5 sets (35 min) for times:
400 Meter Run
12 Chest-to-Bar Pull-Ups
12 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
400 Meter Run

5.17.21

A)
“1-RM Split Jerk”
Take 20 minutes to find today’s 1-RM Split Jerk

B)
Every 6 minutes, for 3 sets (18 min) for times:

500 Meter Row
10 Strict Handstand Push-Ups
20 Toes to Bar
30 Push-Ups