Workouts of the Day

4.7.21

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

Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

*A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.

B)
Option 1
9 – 7 – 5 reps for time:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring or Stationary Dips
10 Power Cleans
20 Ring or Stationary Dips
5 Power Cleans
10 Ring or Stationary Dips

4.6.21

A)
Every 90 seconds, for 3 sets (4:30 min):

Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 5 sets (10 min):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B)
12 min AMRAP:

50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

4.5.21

A)
Deadlift

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

B)
“DT”
Five rounds for time:

12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Compare results to December 10, 2020.

3.6.21

Coach’s choice – Draw an Open workout

3.5.21

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 DUs + 10 Deadlifts (275/185 lbs)
Station 2 – 20 DUs+ 10 Strict Handstand Push-Ups
Station 3 – 20 DUs+ 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run or 250 Meter Row

3.4.21

A)Every 2 minutes, for 3 sets (6 min):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 3 sets (9 min):
3-Position Snatch @ 75-85%
(high hang snatch, mid-thigh snatch, and then 2″ below the knee snatch – pause at a full stop for 1 full second in each starting position.  Athletes may drop the bar between snatches and fully reset hands prior to liftin bar to next starting position.)

Followed by…

Every 2 minutes, for 3 sets (6 min):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor.  Snatch Pull is NOT a high pull.  Athletes must control the bar at the end of the long arm hip extension so a small elbow bend is acceptable.)

B)“The Devil’s Advocate”
Three rounds for time of:
20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
10 Dumbbell Devil’s Presses (50/35 lbs)

3.3.21

 “CrossFit Games Open Workout 19.1”
15 min AMRAP of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Cal of Row

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target 
Women throw 10-lb. ball to 9-ft. target 

Masters 55+: 
Men throw 20-lb. ball to 9-ft. target 
Women throw 10-lb. ball to 9-ft. target 

Scaled Masters 55+: 
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target 

Read/watch: 19.1 Strategy & Tips

3.2.21

A) Every 2 minutes, for 5 sets (10 min):
Bench Press x 5-6 reps @ 20X1

Followed by…

Every 3 minutes, for 2 sets (6 min):
Bench Press x Max Reps @ 90% of today’s heaviest set

B) 20 min EMOM (4 sets of each):
Minute 1 – 20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

3.1.21

A) Back Squats, 8 sets
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 90%
Sets 4-8 – 2 reps @ 90-95%
*Rest 3 minutes between sets*

B) “Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to December 9, 2020 This is a re-test of an Invictus benchmark workout…hit it hard!

2.27.21

Coach’s Choice!
Open workout