Workout Of The Day
Sunday 08/21/22
CrossFit Now – CrossFit
WOD
Repeat 09/19/21
“Quagmire” (Weight)
“QUAGMIRE”
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
*Score: Log all lifts. Score is heaviest set.
Subs- 250/200m Row
RX+- As written
RX- As written
50-59- As Written
60+-100m Sprint
Basics-Light Weight 100m Sprint
Saturday 08/20/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For 30:00 teams of 3 will rotate through stations accumulating calories on the rower. One Partner will start on the Rower, one will start completing 3 rounds of the “Chief” and one will start resting. Athletes will rotate when Partner completing barbell work finishes, then that athlete will move to the resting station, the resting partner will move to the rower and the rowing partner will move to rounds of “The Chief.”
STIMULUS: “Claustrophobia” is a Sprint Threshold workout.
STRATEGY: 3 Rounds of the Chief should be completed in 2:00 or less.
SCALING: Choose a weight on the barbell that allows for at least quick singles, if not unbroken sets of 3. Choose a variation of Push-Ups and Air-Squats that can be completed unbroken every round.
SCORING: Athlete score will be their total calories.
EFFICIENCY TIPS
-Push the pace on macho man, settle in on the row, 3 rounds can take long enough to get tired
-3 singles on the power cleans is fair if the weight is heavy today, otherwise hang on unbroken going into the rest station.
WOD
Clautrophobia (Calories)
“CLAUSTROPHOBIA”
[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row
* One Partner Starts on Rower, One Partner Starts Resting, Everyone Rotates Rotates Upon Completion of 3 Rounds
of “The Chief”
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score total calories
Subs-Cals on Bike
RX+-135/95#
RX-115/75#
50-59-96/65#, Push Up on Knees
60+-75/55#, Push up on Knees
Basics-Indiv – 5 Rounds 200m Row, 3 Rounds
of Chief rest 2 min btwn
INDIVIDUAL VERSION
Claustrophobia- INDIVIDUAL (AMRAP – Rounds and Reps)
“CLAUSTROPHOBIA”
INDIVIDUAL
5 x 5AMRAP
500/400m Row
Max Rounds of Chief
Rest 1 min between Rounds
[1 Round of “The Chief”]:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score Rounds & Reps of Chief
Subs-Cals on Bike
RX+-135/95#
RX-115/75#
50-59-96/65#, Push Up on Knees
60+-75/55#, Push up on Knees
Basics-Indiv – 5 Rounds 200m Row, 3 Rounds
of Chief rest 2 min btwn
Friday 08/19/2022
CrossFit Now – CrossFit
DESCRIPTION
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Push Presses. In Part 2, Athletes will complete 10 rounds, starting a new round overy 2:00 of a 500/400 Meter Bike, 30 Double Unders and 10 Push Presses.
STIMULUS: “Snap, Crackle, Pop” is a Sprint Pacer workout.
STRATEGY: Athletes should aim to complete each 500/400m Bike in 1:15 or less. 30 Double Unders should be completed in 0:30 or less, 10 Push Press Should be completed in 0:15 or less.
SCALING: Athletes should choose a number of reps for the bike and jump rope that they can complete in the given time. Athletes should choose a weight for push presses that allows for each round to be completed unbroken.
**SCORING:**In Part 1 Athletes score will be the heaviest load they use for a set of 2 Push Presses.
EFFICIENCY TIPS
-The Bike is the easiest movement to go faster on today
-Recover on the bike if Double Unders are not guaranteed unbroken today
STRENGTH
Push Press (12 min to Est a Heavy Set of 2)
WOD
Snap, Crackle, Pop (Time)
“SNAP, CRACKLE, POP”
On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders (45 singles)
10 Push Press
*Score = Slowest round
Subs-200m Run or 250/200 m Row
RX+-95/65#
RX-75/55#
50-59-65/45#
60+-55/35#, 30 Singles Unders
Thursday 08/18/2022
CrossFit Now – CrossFit
DESCRIPTION
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: Athletes will complete 5 rounds for time of 30 Reverse Lunges, 20 Toes to Bar, 15 Box Jumps and 10 Deadlifts.
STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.
STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.
SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.
EFFICIENCY TIPS
“Bend Don’t Break”
-Be ready for heavy legs going into the first box jump
-Take the box jumps as fast as possible to still be able to complete the deadlifts in 2 sets or less
WOD
Bend Don’t Break (Time)
“BEND DON’T BREAK”
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps
10 Deadlifts
25 min Time Cap
RX+-225/155#, 30/24″
RX-185/135#, 24/20″
50-59-155/105#, 20/16″ Hanging KR
60+-135/95#, Step Ups, Sit Ups
Basics-10 Lunges, 10 Sit Ups, 110 Step Ups, 10 DL
Wednesday 08/17/2022
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Overhead Squats. In Part 2 athletes will complete 75 Power Snatches and 150 Wall Balls. Athletes can partition those reps however they’d like
STIMULUS: “Karandy” is a Sprint Threshold workout.
STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.
SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.
SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.
EFFICIENCY TIPS
-Aim to complete each movement in 10 sets or less
-Be intentional in transition, move to the other implement, take 1 or 2 deep breaths then pick it up
STRENGTH
Overhead Squat (Heavy set of 2, score Heaviest Load)
WOD
Krandy (Time)
“KARANDY”
For Time
75 Power Snatches
150 Wallballs
*Partition However You’d Like
18 min Time Cap
RX+-Same as RX
RX -75/55#, 20/14# 10/9′
50-59 -65/45#, 14/10#, 10/8′
60+-55/35#, 10/6#, 10/8′
Basics-30 Snatches PVC/BB 60 Wall Balls
Tuesday 08/16/2022
CrossFit Now – CrossFit
WOD
Repeat 09/02/21
“BEEF JERKY” (AMRAP – Rounds and Reps)
12 min AMRAP
21 Kettlebell Swings
14 Kettlebell Reverse Lunges
7 Push Jerks
RX+- 155/115
RX- 53/35, 135/95
M1- 35/26, 95/65
M2- 26/18, No Weight Lunge, 65/45
Basics-6 AMRAP Light KB, no weight lunges
PVC/BB
Sunday 08/14/2022
CrossFit Now – CrossFit
WOD
Repeat 08/29/21
“The Grizzly” (Time)
“THE GRIZZLY”
3 Rounds For Time:
100m Double DB Overhead Carry
75 Double Unders (125 singles)
50m Double Dumbbell Bear Crawl
25 Push-Ups
Time Cap 22 min
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#, 75 singles, just bear crawl
Basics-Light DB OH Carry, 75 Singles, Just Bear Crawl, 10 Push Ups on knees