Workout Of The Day

CrossFit Now – CrossFit

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STRUCTURE: Athletes will complete 5 Rounds on the 4:00 of 12-9-6: Alternating Single Dumbbell Snatches and Lateral Burpees Over Dumbbell. In the remaining time, athletes will complete as many Double Unders as possible.

STIMULUS: “TIGGER” is a Pacer workout.

STRATEGY: Athletes should be able to complete Dumbbell Snatches and Burpees Over Dumbbell in 3:00, leaving at least a minute of Double Under time for athletes.

SCALING: If needed, athletes should cap Snatches and Burpees at 3:00 or reduce reps to 9-6-3 to leave time for Double Unders.

SCORING: Athletes’ score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.

EFFICIENCY TIPS

-Athletes should pace Dumbbell Snatches and Burpees strategically to feel good going into Double Unders

-Athletes should aim to be consistent on Double Under Reps

“Tigger” (AMRAP – Reps)

“TIGGER”

On the 4:00 x 5 Rounds:

12-9-6

Alternating Single Dumbbell Snatches

Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders

or Single Unders (Scale)

*Score = Lowest Round of Double Under Reps

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-9-6-3, singles

CrossFit Now – CrossFit

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STRUCTURE: Athletes will complete 3 Rounds of 500 Meter Bike, 20 Slam Balls, 500 Meter Bike, and 20 Reverse Burpees

STIMULUS: “PIT STOP” is a Threshold workout

STRATEGY: Athletes should be able to complete 500 Meter Bike in under 1:20

SCALING: Athletes should scale to a 400 Meter Bike if maintaining a 2:30/1000m pace is challenging

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 18-22 Minutes

EFFICIENCY TIPS

-Athletes should push the pace on the Bike

-Athletes should move at a consistent pace on Slam Balls and Reverse Burpees

WOD

“Pit Stop” (Time)

“PIT STOP”

3 Rounds For Time:

500m Bike

20 Slam Balls

500m Bike

20 Reverse Burpees

Scale for Reverse Burpee is Sit up then Jumping Squat or using your hands to assist getting up

24 min Time Cap

Subs

200m Run or 250m Row

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#, 20 Sit Ups/ 20 Jumping Air Squat

Basics-200m Row, 10 Slam Balls, 10 Reverse Burpee Scale

CrossFit Now – CrossFit

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STRUCTURE: AMRAP5: 10 Thrusters, 10 Bar Facing Burpees, 10 Power Cleans, 10 Bar Facing Burpees, 10 Hang Power Snatches, 10 Bar Facing Burpees

STIMULUS: “COMPTRAIN STANDARD” is a Sprint workout.

STRATEGY: Constant movement for 5 Minutes. Athletes should be aiming for unbroken sets on the barbell for at least the first round. Athletes should burpee at a pace that allows them to get their hands right on the barbell for their next set.

SCALING: Choose a weight for the three barbell movements that you can complete in 1-2 sets throughout the entire workout.

SCORING: The COMPTRAIN STANDARD is scored by Round + Reps. Athletes should be able to complete 1+ rounds within the 5-minute window. Scores will range from 1 + Rounds to 2 + 20 Reps

EFFICIENCY TIPS

Remember: this is a quick workout; athletes need to be constantly moving the entire 5 Minutes

Athletes should aim to go unbroken on their first round barbell movements

Athletes should move at the fastest pace possible on the Burpees that allows them to get hands right on the bar when finished

-Be aggressive

-Guns blazing

-Don’t get stuck behind the clock

STRENGTH

Power Snatch (5 min to establish)

Thruster (5 min to establish)

Power Clean (5 min to establish)

WOD

“CompTrain Standard” (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP 5:

10 Thrusters

10 Bar Facing Burpees

10 Power Cleans

10 Bar Facing Burpees

10 Hang Power Snatches

10 Bar Facing Burpees

*Score = Rounds + Reps

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#, Step over Bar

Basics-PVC Just burpees

CrossFit Now – CrossFit

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STRUCTURE: For 5 Rounds, athletes will rotate through 5 stations. Athletes will rest 1 Minute before starting the next round. The 5 stations are Calories, Russian Kettlebell Swings, Single Jump Ropes, AbMat Sit Ups,and Goblet Squats

STIMULUS: “STATION WAGON” is a Pacer workout.

STRATEGY: Athletes should work for about 0:50 leaving 0:10 to transition to the next station.

SCALING: If needed, athletes can decrease the Kettlebell load.

SCORING: Athletes’ score will be Sum Total Reps. Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.

EFFICIENCY TIPS

-Remind athletes to keep a running tally of their reps

-Athletes should identify their strong movements to push the pace

-Athletes may want AbMat Sit Up to the 0:55 because it’s an efficient station to get more reps on

-Remind athletes to work the full minute on their last station

“Station Wagon” (5 Rounds for reps)

“STATION WAGON”

5 Rounds

Minute 1: Calorie Machine

Minute 2: Russian Kettlebell Swing

Minute 3: Single Unders (Jump Rope)

Minute 4: AbMat Sit-ups

Minute 5: Goblet Squats

Minute 6: Rest

*Score = Total Reps

WODify will ask for total reps for each round

RX+-70/53#

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-3 Rounds- Resting every other round

CrossFit Now – CrossFit

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STRUCTURE: In Part 1, athletes will have 15 Minutes to complete 6 sets of 2 Front Squats. In Part 2, athletes will complete as many rounds as possible in 12 Minutes of 3 Double Dumbbell Front Squats, 3 Pull Ups, and 3 Box Jump Overs. Athletes will add 3 reps to each movement every round.

STIMULUS: “THREE STRIKES” is a Threshold workout.

STRATEGY: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic passing movement.

SCALING: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5. Athletes should aim to get into the round of 15’s

EFFICIENCY TIPS

-Athletes should hold onto unbroken sets of Double Dumbbell Front Squats

-Athletes should maintain small fast sets (3’s is a good option) on Pull Ups

-Athletes should use Box Jump Overs as a pacer from the start transitioning immediately into Double Dumbbell Front Squats

STRENGTH

2-2-2-2-2-2

Score Heaviest Load

Front Squat

WOD

“Three Strikes” (AMRAP – Rounds and Reps)

“THREE STRIKES”

AMRAP 12:

3 Double Dumbbell Front Squats

3 Pull-ups

3 Box Jump Overs

6 Double Dumbbell Front Squats

6 Pull-ups

6 Box Jump Overs

9 Double Dumbbell Front Squats

9 Pull-ups

9 Box Jump Overs

…

[Continue To Add 3 Reps Each Round]

RX+-50/35#, 24/20″, Chest to Bar

RX -35/20#, 24/20″

50-59 -20/15#, 20/16″, Jumping Pull Ups

60+ -15/10#, Step Overs, Ring Rows

Basics-8 AMRAP, Light DB, Step Overs

Ring Rows

CrossFit Now – CrossFit

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STRUCTURE: For time, athletes will complete: 100 Double Unders, 2,000 Meter Bike, 100 Single DB Reverse Lunges, 2,000 Meter Bike, and 100 Double Unders. On RX+ Lunges it will be 300′ of Single DB Overhead Walking Lunges. Athletes must alternate legs every rep but can switch arms whenever they’d like.

STIMULUS: “BOUNCER” is a Pacer workout.

STRATEGY: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under 6:00.

SCALING: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges over holding in a racked position.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.

EFFICIENCY TIPS

-Athletes should stay calm on Double Unders. There is a possibility athletes will trip up; coach them to breathe, do a few singles, change directions, loosen their grip. . . stay calm.

-Athletes should hold themselves accountable by checking their pace on the Bike monitor. The workout is in the second Bike; athletes will need to dig deep!

-Have athletes look at the clock after the first Bike and see if they can do 20 Lunges on the Minute to stay moving.

WOD

“Bouncer” (Time)

“BOUNCER”

For Time:

100 Double Unders (150 singles)

2,000 Meter Bike

100 Single DB Reverse Lunges

2,000 Meter Bike

100 Double Unders

22 min Time Cap

Subs

1000m Row or 800m Run

RX+ -50/35#, 300′ Single DB OH Walking Lunge

RX- 50/35#, Single DB Held Horizontally in front

50-59 – 100 Reverse Lunges, no weight

60+- 100 Goblet Squats 20/15# Single DB

100 Single Jump Ropes

Basics-50 Jump Rope, 500m Row, 50 Reverse Lunges no weight

CrossFit Now – CrossFit

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STRUCTURE: Today’s workout is honoring Blake Marston, a fellow CrossFitter, on the 6 year anniversary of his passing. Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

STIMULUS: “MARSTON” is a Heavy Grind.

STRATEGY: Athletes should be able to complete 1 round in 2:30. Athletes should be able to complete the Deadlift in under 0:20, Toes to Bar in under 0:40 and Bar Facing Burpees in under 1:30.

SCALING: Athletes should choose a Deadlift load that they can do for 3 unbroken when fresh.

SCORING: Athletes’ score will be Rounds + Reps. Athletes should aim to complete 7-12 Rounds.

DEADLIFTS

The original weight in “Marston” is a very heavy 405/285

We have reduced this weight to a load that is still heavy, but manageable for a class setting

This should feel heavy off the ground for athletes, but still allow for good technique

EFFICIENCY TIPS

-Athletes should note how quickly they finish their first round

-Athletes should start out a “warm up” pace finishing their first 5 rounds in 2:00-2:30

-Athletes can pick up the pace once they’ve completed 5 rounds

-Athletes should be constantly moving. Small quick sets on Toes to Bar and Burpeeing at a conservative pace from the start is a smart approach.

WOD

“Marston” (AMRAP – Rounds and Reps)

“Marston”

20 AMRAP

1 Deadlift

10 Toes-to-Bar

15 Bar Facing Burpees

RX+-315/220#

RX-185/155#

50-59-155/135#, Hangin Knee Raises

60+-155/105#, Sit Ups

Basics-10 AMRAP – 5 Light DL, 10 Sit Ups5 Burpees