Workout Of The Day
Monday 01/25/2021
CrossFit Now – CrossFit
STRENGTH
0:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
1:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
3:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
4:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
6:00: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
7:30: Barbell Complex PS OHS
1 Power Snatch
3 Overhead Squats
WOD
“Top Shelf” (AMRAP – Rounds and Reps)
“Top Shelf”
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
RX+-Same as RX
RX-95/65# 20/14#, 10/9′
50-59-75/55#, 14/10#, 10/8′, Hanging Knee Raises
60+-64/45#, 10/6#, 10/8′, Sit Ups
Basics-8 AMRAP PCV/BB, Sit Ups
DESCRIPTION
We’ll start the day with an on-the-clock barbell complex
The goal here is to build in weight with each set
This serves as a technique primer and a chance to touch some loads that are heavier than workout weight
We’ll follow up this Barbell Complex with “Top Shelf”
We can expect to complete around 3½-5 rounds over the 15 minutes of work
POWER SNATCH + OVERHEAD SQUATS
Choose a lighter weight that allows for:
2-3 sets on the power snatches
1-2 sets on the overhead squats
TOES TO BAR & WALLBALLS
Choose weights/variations/rep numbers that allow you to complete both of these stations in around 1 minute
AFTER PARTY
Stamina Squats 12 min (Weight)
On the Minute x 12 :
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
Minute 3: 3 Front Squats
Minute 4: 6 Back Squats
Minute 5: 3 Front Squats
Minute 6: 6 Back Squats
Minute 7: 3 Front Squats
Minute 8: 6 Back Squats
Minute 9: 3 Front Squats
Minute 10: 6 Back Squats
Minute 11: 3 Front Squats
Minute 12: 6 Back Squats
Barbell Loaded @ 66-68%% 1RM Front Squat
Sunday 01/24/2021
CrossFit Now – CrossFit
“Out of the Box” (Time)
“Out of the Box”
For Time:
20 Box Jumps
40 Strict Press
600 Meter Run
80 Russian Kettlebell Swings
600 Meter Run
40 Strict Press
20 Box Jumps
30 min TIme Cap
Subs
750/600m Row, 35/17 Cal Bike
RX+-70/53#, 75/55#, 30/24″
RX-53/35#, 75/55, 24/20″
50-59-35/26#, 65/45#, 20/16″
60+-26/18#, 55/35#, Step Ups
Basics-10 Step Ups, 20 Press with PVC/BB
200 Run, 30 RKBS
DESCRIPTION
This grind of a chipper workout is a nice mix of weighted and unweighted movements
We expect this piece to take around 18-25 minutes to complete
Cap this longer effort at 30 minutes
BOX JUMPS
Go with a higher box that you’re used to here
We recommend a jump down or step down instead of rebounding
STRICT PRESS
Choose a light weight that you could complete for 20+ reps unbroken when fresh
You can take the bar from the floor or out of a rack
RUSSIAN KETTLEBELL SWING
This swing finishes with arms parallel to the ground
Choose a moderately heavy weight that you can swing for 40+ reps unbroken when fresh
Saturday 01/23/2021
CrossFit Now – CrossFit
WOD
“Heavy Machinery” (5 Rounds for reps)
“Heavy Machinery”
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Cleans
1 Minute Max Burpees
1 Minute Rest
Same on Rower
RX+-135/95#
RX-105/75#
50-59-95/65#
60+-75/55#
Basics-:30 of Work, :30 Rest include 1 min Rest too. PVC/BB
DESCRIPTION
We’ll work for 3 minutes straight before resting for 1 minute
Record reps completed at each station during your 1 minute rest
Your score is total reps accumulated over the 5 rounds
POWER CLEAN
Choose a moderate weight that you could cycle for 15+ reps unbroken when fresh
Looking for small sets, quick singles, or a mix of both here
BURPEE
You can jump-up or step-up out of the burpee
AFTER PARTY
Midline WSU SU (No Measure)
Midline
3 Sets:
15 Weighted AbMat Sit-ups
30 AbMat Sit-Ups (No Weight)
Rest As Needed Between Sets
Friday 01/22/2021
CrossFit Now – CrossFit
STRENGTH
0:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
1:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
3:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
4:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
6:00: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
7:30: FS PP Complex (On the 1:30 x 6 Sets:)
3 Front Squats
3 Push Press
WOD
“Blitzen” (Time)
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters
17 min Time Cap
Subs
15/12 Cal Bike or 200m Run
RX+-115/85#
RX-95/65#
50-59-75/55#
60+-65/45#, 15/12 Cal Row
Basics-10 Cals 7 Thrusters
BARBELL COMPLEX
We’ll start this 2-part day by priming the thruster with our barbell complex
The front squat and the push press make up the components of a thruster
Build in weight over the 6 sets to something heavy for the day
New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]
Record the weight used for each unbroken set of 6 reps
“BLITZEN”
Times for this threshold workout will likely range from 8:30-15:00
Choose a moderate thruster weight that you can complete in 1-2 “grindy” sets today
AFTER PARTY
Cardio Conditioning (Distance)
3 Sets:
8 Minutes On
4 Minutes Off
Score is distance in meter
Your Choice of Bike, Row or Run
Thursday 01/21/2021
CrossFit Now – CrossFit
WOD
“Wunderful” (Time)
“Wunderful”
10 Rounds
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
25 min Time Cap
*45 singles
RX+-Same as RX
RX-As Written
50-59-Push Up on Knees
60+-30 Singles, Push Ups on knees
Basics-5 Rounds, 20 JR, 10 SU, 5 PU
on knees
DESCRIPTION
This all gymnastic pacer will rotate through 3 stations for 10 rounds
We expect each round to take between 1:30-2:00 to complete
This puts our final estimated work time at 15-20 minutes
Let’s cap this piece at 25 minutes to ensure the right stimulus
DOUBLE UNDERS & HAND RELEASE PUSH-UPS
Choose a rep number that takes 30 seconds or less to complete
ABMAT SIT-UPS
Choose a number that you can complete in under 1 minute
Wednesday 01/20/2021
CrossFit Now – CrossFit
WOD
“Control-Alt-Delete” (Time)
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches
40 Air Squats
20/15 Calorie Assault Bike
Score is slowest round
Subs-25/18 Cal Row or 400m Run
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-20 DBS, 15 AS, 10 Cals
DESCRIPTION
A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]
With rest built in, the goal is to move quickly through these three stations
Record all round times, as your score is the slowest of the 4 rounds
Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest
ALTERNATING DUMBBELL SNATCHES
Switch arms every rep
Choose a weight you can complete in under 1 minute
AFTER PARTY
8 AMRAP UB WB (AMRAP – Reps)
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
Score is total reps in 8 min
RX- 20/14#, 10/9′
M1- 14/10#, 10/8′
M2 10/6#, 10/8′
Tuesday 01/19/2021
CrossFit Now – CrossFit
WOD
“DelighT” (AMRAP – Rounds)
“DelighT”
AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Pull-ups
6 Push Jerks
RX+-24/20″, 155/105#, Strict Pull Ups
RX-24/20″, 135/95#, Kipping Pull Ups
50-59-20/16″, 105/75#, Jumping PU
60+-Step ups, 95/65#, Ring Rows
Basics-8 AMRAP Burpees, PVC/BB, Step Overs and Ring Rows
DESCRIPTION
We’ll alternate between bodyweight and barbell movements in this threshold workout
Your score today is total rounds and reps completed
The intended scoring range is between 3-4 rounds
BARBELL MOVEMENTS
Use one barbell weight for all 3 movements
Choose a weight based on the hang power cleans and push jerks
This weight should allow you to:
Complete the Hang Power Cleans in 2 sets
The Push Jerks in 1 set
BOX JUMP OVERS
There is no need to stand to full extension at the top
We recommend jumping down or stepping down instead of rebounding
BAR FACING BURPEES
Like the box jump overs, you do not have to stand to full extension when jumping over the bar
STRICT PULL-UPS
If you have 10+ strict pull-ups, complete this station as written
Complete a modification if you’re not there yet