Workout Of The Day

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete 10 Rounds of 250/200 Meter Row and 500/400 Meter Row for time.

STIMULUS: “Ergalicious” is a Interval Pacer workout.

STRATEGY: Athletes should be able to complete 1 Round in 2:30 or faster

SCALING: If needed, athletes should cap each the Row at 1:10 and the Bike at 1:10.

SCORING: Athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-34 Minutes.

EFFICIENCY TIPS

-Athletes should work at a maximal maintainable pace

-Let’s remind athletes 1:00 rest is not enough time to completely recover from a full out sprint!

-Athletes need to find a pace that is challenging but they can see themselves working out in round 6

WOD

Ergalicious (Time)

“ERGALICIOUS”

10 Rounds For Time:

250/200 Meter Row (or 200m Run)

500/400 Meter Bike (or 200m Run)

Rest 1 Minute Between Rounds

35 min Time Cap

RX+-Same as RX’d

RX-As Written

50-59-As Written

60+-As Written

Basics-As Written

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete as many rounds as possible of 5 Handstand Push-ups, 10 Alternating Pistol Squats, and 15 Pull-ups in 25 Minutes. Starting on the 0:00 and then every 5:00, athletes will complete a Run that increases distance each round (200 Meter, 400 Meters, 600 Meters, 800 Meters, and 1,000 Meters.)

STIMULUS: “Little Lamb” is a Pacer workout.

STRATEGY: Athletes should be able to complete a 200 Meter Run in under 1:00 and a 1,000 Meter Run in under 5:00.

SCALING: If needed, athletes should cap Runs at 1:00, 2:00, 3:00, 4:00, and 5:00.

SCORING: Athletes scores will be their total Rounds + Reps.

EFFICIENCY TIPS

Athletes should Run at a moderate pace staying focused on the Rounds of HSPUs, Pistols, and Pull-ups

-Aiming for 1-2 sets on HSPUs and Pull-ups

Little Lamb (AMRAP – Rounds and Reps)

“LITTLE LAMB”

AMRAP 25:

5 Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

[On the 0:00]: 200 Meter Run

[On the 5:00]: 400 Meter Run

[On the 10:00]: 600 Meter Run

[On the 15:00]: 800 Meter Run

[On the 20:00]: 1,000 Meter Run

*Score = Rounds + Reps

Subs for HS Push Ups is

Hand Release Push Ups and

Reverse Lunges for Pistols

Subs

Row- 250/500/750/1000/1250m

RX+-Same as RX’d

RX-As Written

50-59-HR Push Ups, Reverse Lunges, Jumping Pull Ups

60+-HR Push Ups, Reverse Lunges, Ring Rows

Basics-15 AMRAP, HRPU on knees, Reverse Lunges, Ring Rows

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1, athletes will complete a 3-Position Power Snatch and

3 Overhead Squats on 3:00 for 5 sets. The 3-Position Power Snatch is 1 Power Snatch from The High Hang + 1 Power Snatch from The Hang + 1 Power Snatch from The Floor. In Part 2, athletes will complete 1-10 Burpee Box Jump Overs coupled with 10-1 Overhead Squats.

STIMULUS: “Overwhelmed” is a Threshold workout.

STRATEGY: Athletes should be able to complete all rounds of Overhead Squats unbroken.

SCALING: Athletes should choose a barbell weight they could complete 15 Overhead Squats unbroken when fresh.

SCORING: In Part 1, athletes score will be their Heaviest Load. In Part 2, athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.

EFFICIENCY TIPS

Athletes should aim for unbroken sets of Overhead Squats at a controlled pace

-Burpee Box Jump Overs are where athletes can pace if they need to recover

-Athletes ideally aren’t resting at all during this workout

STRENGTH

Snatch Complex )3pos Snatch+3OHS) (Weight)

3-Position Power Snatch

3 Overhead Squats

WOD

Overwhelmed (Time)

“OVERWHELMED”

For Time:

1 Burpee Box Jump Over

10 Overhead Squats

2 Burpee Box Jump Overs

9 Overhead Squats

3 Burpee Box Jump Overs

8 Overhead Squats

4 Burpee Box Jump Overs

7 Overhead Squats

5 Burpee Box Jump Overs

6 Overhead Squats

6 Burpee Box Jump Overs

5 Overhead Squats

7 Burpee Box Jump Overs

4 Overhead Squats

8 Burpee Box Jump Overs

3 Overhead Squats

9 Burpee Box Jump Overs

2 Overhead Squats

10 Burpee Box Jump Overs

1 Overhead Squat

17 min Time Cap

RX+-115/85#, 24/20″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″

60+-65/45#, Step Overs

Basics-Do up to the 6’s (1-6 BBJO, 10-6 OHS)

PVC and Burpee Step OVers

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In a Team of 2, athletes will complete as many Rounds + Reps as possible of 20 Double Kettlebell Russian Swings and 100 Meter Double Kettlebell Front Rack Carry. Teammates will switch when their partner has completed 400 Meter Run.

STIMULUS: “Freeze Tag” is a Pacer workout.

STRATEGY: Athletes should run at a recovery speed and push the pace during Double Kettlebell Russian Swings and Front Rack Carries.

SCALING: Athletes should choose Kettlebells they can Swing and Carry in 2 sets.

SCORING: Athletes score will be their Team’s Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry.

EFFICIENCY TIPS

-Athletes should run at a recovery speed

-Athletes should move as quick as possible maintaining good mechanics on the Double Kettlebell movements

PARTNER VERSION

Freeze Tag – Partner Version (AMRAP – Rounds and Reps)

“FREEZE TAG”

[Team of 2]

AMRAP 40:

Partner 1: 400 Meter Run

Partner 2:

Max Rounds of. . .

20 Double Kettlebell Russian Swings

100 Meter Double Kettlebell Front Rack Carry

*Score = Teams Total Rounds +

Reps of Double Kettlebell Russian Swings

and Meter Double Kettlebell Front Rack Carry

*Partners switch upon their partners

completion of 400 Meter Run

*Partner picks up where their partner stops

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-Single Version , 20 AMRAP, Light KB

INDIVIDUAL VERSION

Freeze Tag – Single Version (AMRAP – Rounds and Reps)

“FREEZE TAG”

SINGLE VERSION

40 AMRAP

400m Run

20 Double Kettlebell Russian Swings

100 Meter Double Kettlebell Front Rack Carry

Subs – 500m Row or 1000m Bike

RX+

Same as RX’d

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-Single Version

20 AMRAP, Light KB

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete 3 AMRAP 5’s separated by 5 Minutes of Rest. Within each AMRAP 5, athletes will always complete a buy in of 100 Double Unders. In the remaining time of the first AMRAP 5, athletes will complete as many rounds + reps as possible of 12 Toes to Bar and 12 Dumbbell Front Squats. In the second AMRAP 5, 9 Toes to Bar and 9 Dumbbell Thrusters. And in the third AMRAP 5, 6 Toes to Bar and 6 Dumbbell Clusters.

STIMULUS: “Five Minute Major” is a Sprinty Threshold workout.

STRATEGY: Athletes should be able to complete 100 Double Unders in under 2:00 leaving at least 3:00 for max rounds + reps.

SCALING: Athletes should cap Double Unders at 2:00. Athletes should choose Dumbbells they can maintain unbroken sets during the workout.

SCORING: Athletes score will be Sum Total Rounds + Reps.

EFFICIENCY TIPS

-Athletes should find a steady breakup strategy for Double Unders to keep their heart rate under control- staying focused on the Toes to Bar and Dumbbell movements

-Athletes should aim to maintain unbroken sets on the Dumbbell movements and break up the Toes to Bar if needed

-Athletes should break quickly and early in the workout on Toes to Bar with their focus on managing grip fatigue to hopefully hold onto bigger sets of Toes to Bar in later rounds

WOD

Five Minute Major (3 Rounds for reps)

“FIVE MINUTE MAJOR”

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

9 Toes to Bar

9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders (150 Singles)

Max Rounds With Time Remaining:

6 Toes to Bar

6 Dumbbell Clusters

RX+-50/35#

RX-35/20#

50-59-20/15#, Hanging KR

60+ -15/10#, Sit Ups

Basics-50 Jump Ropes, then 2 Rounds each

AMRAP Light DB FS, Sit Ups or Knee Raises

CrossFit Now – CrossFit

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WOD

REPEAT 05/10/2021

“Clear The Air” (AMRAP – Rounds and Reps)

“CLEAR THE AIR”

AMRAP 13:

40 Air Squats

300/250 m Row

20 Power Snatches

Subs:

15/12 Cal Bike

RX+-Same as RX

RX -75/55#

50-59 -65/45#

60+ -55/35#

Basics-8 AMRAP, PVC/BB

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1, athletes will complete a “DT” Complex of 3 Deadlifts, 2 Hang Power Cleans, and 1 Push Jerk on the 3:00 for 5 Rounds. In Part 2, athletes will complete 60 Deadlifts, 45 Hang Power Cleans, and 30 Push Jerks for time.

STIMULUS: “Do iT” is a Threshold workout.

STRATEGY: Athletes should be able to complete 60 Deadlifts in under 6:00, 45 Hang Power Cleans in under 4:30, and 30 Push Jerks in under 3:00.

SCALING: Athletes should choose a barbell weight they can Push Jerk for 5+ reps unbroken when fresh.

SCORING: Athletes score for Part 1 will be their Heaviest Load. In Part 2, athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 10-15 Minutes.

EFFICIENCY TIPS

-Athletes should aim to move at a controlled pace through the Deadlifts. Athletes should break early and often during Deadlifts to control heart rate, manage grip fatigue, and it’s the only movement starting from the ground each rep.

-Athletes should challenge themselves to hold onto bigger sets of Hang Power Cleans and Push Jerks.

STRENGTH

DT Complex (Weight)

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

WORKOUT

Do It (Time)

“DO IT”

For Time:

60 Deadlifts

45 Hang Power Cleans

30 Push Jerks

17 min Time Cap

RX+-155/105#

RX -135/95#

50-59-115/75#

60+-95/65#

Basics-30-20-15 w/ light weight/BB