Workout Of The Day

CrossFit Now – CrossFit

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DESCRIPTION

This is a 15:00-18:00 workout.


One round should take ~3:30-4:30.


Press, Pull, Carry allows for constant movement, but each will impact the other via a shoulder burn.

MOVEMENTS

Ring Dip


15 Strict Ring Dips should take between :30-1:00. Athletes should be able to do 1-3 sets to clear all 15 reps. If athletes cannot do 5 ring dips when tired, consider reducing the repetitions and/or modifying the movement.

Russian Kettlebell Swing


The Russian Kettlebell Swing means that the KBS will stop at shoulder height. The KB is heavier than usual, but 21 repetitions should be cleared in ~1:00-1:15 and in 1-3 sets. This will become quite grippy.

Front Rack KB Goblet Carry
200m should take about 2:00. Athletes should be able to get at least 100m without having to rest. The standard is to have the KB in the front rack

EFFICIENCY TIPS

Aim to work through the Ring Dips in 1-3 sets. Break early and often vs. going to fatigue.

Use the hips as much as possible by driving the heels into the ground and locking the knee straight. Be ready for the KB pulling you forward and avoid this by timing the hands making contact with the legs before the hips track back.

For the KB Goblet Carry, stay upright with elbows underneath and brace through the midline. When this position fatigues take a quick break and go again.

WOD

“OH, OHHHHHHHH!?!” (Time)

“OH. OHHHHHHHH!?!”

4 Rounds For Time:

15 Ring Dips

21 Russian Kettlebell Swings

200m Front Rack KB Goblet Carry

20 min Time Cap

RX+-70/53#

RX-53/35#

50-59-35/26# Parl Dips

60+-26/18#, Parl Dips

Basics-8 Parl Dips, 10 RBS, 100m KB Carry

AFTER PARTY

3 x TGU HSH (No Measure)

3 Sets for Quality

8 Turkish Get-ups

:30 Handstand Hold

CrossFit Now – CrossFit

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DESCRIPTION

30/24 Calorie Row


Rowing 1200/900 cal/hour should take ~1:30


As this is a partner workout, athletes will be able to give a bigger effort every time they are on the rower.


Limit transitions. Consider shooting for 15/12 cals per partner each time.

Burpee over the Erg


30 Burpees over the Erg should take ~1:30-2:00.


Aim to switch with your partner as reps slow down.


We can finish a rep on the opposite side of the erg from where our partner is starting.

EFFICIENCY TIPS

Strategize with your partner.

This workout will largely come down to who can communicate well.

View this is one person constantly moving. If communication is tight, transition time will be very short.

If the plan isn’t working, don’t stay in it, make a call to go to short sets.

Remember, you are a team. Two athletes working as one.

PARTNER VERSION

“Chesty Partner Puller” (AMRAP – Rounds and Reps)

CHESTY PARTNER PULLER

AMRAP 25:

30/24 Calorie Row

30 Push Jerks

30 Chest to Bar Pull-ups

30 Lateral Erg Burpees

Weight will increase every round.

The reps will stay the same (30):

Break up Cal/Reps w/ Partner However

RX+-M- 115/135/155/185 F- 85/95/105/125

RX-M-95/115/135/155 F-75/85/95/105, Chin over bar.

50-59-M-85/95/115/135, F-65/75/85/95, Jumping PU.

60+-M-65/75/95/105, F 45/55/65/75, Ring Rows,

Basics-12 AMRAP -Indiv Version -10 reps each

PVC/BB, Ring Rows, Just Burpees

INDIVIDUAL VERSION

“Chesty Puller” (AMRAP – Rounds and Reps)

CHESTY PULLER

INDIVIDUAL VERSION

AMRAP 25:

30/24 Calorie Row

30 Push Jerks

30 Chest to Bar Pull-ups

30 Lateral Erg Burpees

**Same Weight for all Rounds

RX+-135/95

RX- 115/85#, Chin over Bar

50-59- 95/65#, Jumping Pull Ups

60+- 75/55#, Ring Rows

Basics-12 AMRAP -10 reps each

PVC/BB, Ring Rows, Just Burpees

CrossFit Now – CrossFit

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DESCRIPTION

This workout should finish between 9:00-12:00.


One round should take between 3:00-4:00.


Run = 1:30-2:00


Power Clean = :30


Hang Squat Clean = :30


Squat Clean = :30


Today could be a good day to reduce reps to 5 for all three movements if athletes would like to go a little heavier.


“Beefed Up” – use 135/95 or 70/50-lb. DB’s (the time should still be under 12:00)

Before the workout, we will spend 10:00 building to a heavy complex.


The Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

EFFICIENCY TIPS

Try to not place too much emphasis on the run. You can make up the :20 that would have been gained by running faster, by not resting as much on the barbell.

Working extra hard to shave off :10 on the run, could put you in a :30 recovery before your first Power Clean. Run steady and be primed for quick singles on the Power Clean.

Fast singles may be the way to go on the Power Clean. This will help save the grip for the Hang Squat Cleans that we are looking to be unbroken.

Fast singles on the Squat Cleans may also be the better option for efficiency.

That being said, on the last round take a gamble and try to hang onto the bar for 7 unbroken Squat Cleans.

STRENGTH

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WOD

“Squeaky Clean” (Time)

“SQUEAKY CLEAN”

3 Rounds For Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

14 Min Time Cap

Subs

500/400m Row or 25/18 Cal Bike

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 5 Reps with PVC/.BB

CrossFit Now – CrossFit

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DESCRIPTION

This is a 12:00-15:00 workout.


The reps descend across all movements.
 Watch out for a hit on the midline.
 Abmat Sit-Ups do not get the credit they deserve. They will pack quite the punch and affect 
28 MU, 140 Sit-Ups, 70 HSPU’s – plenty of high-skill exposure.

Muscle-Ups


10 MU’s should take between :30-1:00 and in 1-3 sets.
If athletes have Muscle-Ups, consider reducing reps to a number that can be completed in :30-1:00.
Try to have athlete select a challenging option that allows them to keep moving.
Muscle Up Transitions or 1 Pull Up + 1 Ring Dip are good options.

Abmat Sit-Up


Abmat Sit-Ups can be devastating if they haven’t been done in a while.
An athlete should be able complete a rep every 2-3 seconds consistently without issue.
50 = ~1:30-2:00

Handstand Push-Up


It’s been a while since we’ve done HSPU’s. Coaches should adjust volume for their members as they see fit.
25 HSPU’s should take ~1:00-1:30 in ~1-5 sets.
5 sets would be strategically broken up, not because 5 is the max number that can be completed by the athlete.

Dumbbell Push Press would be a good option for those not wanting to get upside down

EFFICIENCY TIPS

Try to be patient in the swing to minimize catching low. This will reduce the extra press out of the dip.

The low catch in the dip will affect the press in the Handstand Push-Up.

For the sit-up, try to keep the chest tall when in the top position vs. collapsing forward.

Be smart with set choices on the MU and HSPU. Going to failure will add a lot of time to rest periods.

If you think 7 consecutive reps is a number that you can do, but will be hard, do 4, and figure out a plan from there.

You will save more time than you think, even if it feels slower in the moment.

WOD

“Soup Sandwich” (Time)

“SOUP SANDWICH”

For Time:

10 Muscle-Ups, 50 Sit-Ups, 25 HSPU

8 Muscle-Ups, 40 Sit-Ups, 20 HSPU

6 Muscle-Ups, 30 Sit-Ups, 15 HSPU

4 Muscle-Ups, 20 Sit-Ups, 10 HSPU

17 min Time Cap

RX+-As Written

RX-1 Unassisted Pull Ups + 1 Unassisted Ring Dips = 1 Rep

50-59-1 Jumping PU+1 Parl Dips = 1 Rep, Box HSPU

60+-1 Ring Rows+1 Parl Dips = 1 Rep, DB Push Press

Basics – 3 Ring Row each Round, 20-15-10-5 SU, 3-6-9-12 DB PP

AFTER PARTY

4 x BPA BTE (No Measure)

4 Sets for Quality

20 Band Pull-Aparts

25 Banded Tricep Extensions

CrossFit Now – CrossFit

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DESCRIPTION

A 2000/1800m Row Buy-In should take between 7:30-10:00.
This will leave between ~8:00-10:00 to accumulate max rounds of Power Snatches/Overhead Squats/Box Jump Overs.
The score will be the number of rounds and reps completed of PS/OHS/BJO’s.
One round of PS/OHS/BJO will take ~1:00 give or take :10-:15.
The goal is to achieve 7-10 rounds, depending on how much time is left after the Row.

MOVEMENTS

Row-
A 2000/1800m will be a steady effort, but just enough to suck some wind. This shouldn’t be a stroll in the park, nor are we looking for max effort.

Power Snatch
-2 Power Snatches are quick when unbroken or fast singles and done in ~:10. The loading is moderate, but should be a load that can be performed touch and go for at least 5 reps, even though we only have 2 for today.

Overhead Squats-
4 Overhead Squats unbroken should take ~:10-:15. The loading should be determined by how well the athlete can keep an active shoulder with arms straight throughout the lift, and achieve a full depth below parallel.

Box Jump Overs-
8 BJO’s should take ~:30. The box is higher at 30/24″, but the low reps makes it possible to be within or slightly over :30.

EFFICIENCY TIPS

Set the monitor to count down from 2000/1800m (or the distance you have selected), and pay attention to the effort that is needed to clear the chosen distance.

Set the monitor by going to:

‘Select Workout’ –> ‘Single Distance’ –> Enter the distance using the arrows –> Click the check button.

On the bottom of the screen it will tell you the projected finish based on the effort.

For the Power Snatch and Overhead Squat, consider doing 1 Power Snatch, drop it, then the second Power Snatch will go straight into the 4 Overhead Squat.

As soon as the bar drops from overhead (steady it down), turn to the box and jump up immediately. Getting the first BJO out of the way is a big win.

Aim to hold 1:00-1:30 for every round.

WOD

“Check the Box” (AMRAP – Rounds and Reps)

“CHECK THE BOX”

AMRAP 18:

Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:

2 Power Snatches

4 Overhead Squats

8 Box Jump Overs

Subs

1 Mile Run or 100/70 Cal Bike

RX+-135/95#, 30/24″

RX-105/75#, 24/20″

50-59-95/65#, 20/16″

60+-1800/1500m Row, 75/55#, Box Step Overs

Basics-10 min AMRAP, 800m Row, PVC/BB Box Step Overs

CrossFit Now – CrossFit

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DESCRIPTION

Today is a heavy day! If you prefer you can choose to do the Endurance workout “Pedal Pusher”

The coach will be coaching the Strength workout but will be available for questions if needed.

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

2: Paused Front Squat (:03 Pause at bottom)

-OR-

“Pedal Pusher” (Time)

PEDAL PUSHER

On the 5:00 x 5 Rounds:

12/9 Calorie Assault Bike

400m Run

12 Toes-to-Bar

Score is slowest round

Subs

For Bike 21/15 Row or 200m Run

For Run 500/400 Row

RX+-As Written

RX-As Written

50-59-Hanging Knee Raises

60+-200m Run, Sit Ups

Basics-10 Cal Row, 200m Run, Sit Ups

CrossFit Now – CrossFit

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DESCRIPTION

12:00-16:00 Workout
We have a lower-body pull (WL), lower-body push to upper body push (WL), and finally a lower-body push to an upper-body push (GYM)
We should aim to finish both parts between 6:00-8:00.
The load decreases by 20-lbs. in the second part.
Athletes must change plates after the 9 Bar-Facing Burpee.
Challenge: select loading that allows for 2:00-2:30 minute rounds.

MOVEMENTS

Power Clean
15 Power Cleans should take ~1:00. The loading is light and athletes should be about to perform 15 consecutive reps at 85-lbs. with relative ease when fresh.

Thruster
12 Thrusters at moderately light loads should be completed in ~:30 consecutively. We recommend the load that allows you to clear 15 reps in no more than two sets.

Bar-Facing Burpee
9 Bar-Facing Burpees takes ~:30-:45.

EFFICIENCY TIPS

Consider fast singles for 115/85-lb. Power Cleans even if you don’t have to. This will help preserve energy for the Thrusters.

The Thruster should be completed in 1-3 sets across all sets. Make a realistic plan and try to stick to it (i.e., 8-4, 7-5; 6-6; 4-4-4). On the last round, push harder than you would like.

Bar-Facing Burpees will be uncomfortable, but find a pace and technique that is sustainable, and will push you to finish fast.

For the lighter Power Cleans don’t be fooled into big sets until the end.

WOD

“Dirty Laundry” (Time)

“DIRTY LAUNDRY”

3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

Directly Into…

3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

18 min Time Cap

RX+-115/85, 95/65#

RX -95/65#, 75/55#

50-59 -75/55#, 65/45#

60+-65/45#, 55/35#,Step Over Burpees

Basics-9-6-3, PVC/BB , Step Over Burpees