Workout Of The Day
Friday 10/15/2021
CrossFit Now – CrossFit
DESCRIPTION
TRUCTURE: “FREDDY GOES SURFING” Is a two part workout: Part 1 is a CompTrain Classic “Freddy Krueger” and Part 2 another classic “Surfer on Acid”
STIMULUS: Today’s workout is a** threshold workout. These two workouts separately are sprints! Today they are back to back and athletes should pace accordingly in Part 1. **STRATEGY: Athletes should aim to finish Part 1 in under 7:00 and Part 2 in under 13:00
SCALING: Athletes should choose a kettlebell weight they can aim for unbroken sets of Kettlebell Swings during the workout. Athletes should choose a run distance they can complete in 2:00.
SCORING: Time it takes to complete the workout. Athletes should finish in 15- 20 minutes
EFFICIENCY TIPS
“FREDDY GOES SURFING”
-Part 1 of the workout athletes should shoot for big sets on the Kettlebell Swings and pace the burpees
-Part 2 athletes can choose the Run or Burpees as their “PUSH” movement and the other as their “PACE” movement
WORKOUT
“Freddy Goes Surfing” (Time)
“FREDDY GOES SURFING”
21-15-9:
Kettlebell Swings
Burpees
Directly Into…
3 Rounds For Time:
400 Meter Run
21 Burpees
*Score = Time
22 Min Time Cap
Subs
500/400m Row or 1000m Bike
RX+-70/53#
RX-53/35#
50-59-35/26#
60+-26/18#.200m Run
Basics-12-9-6 then 200m Run/Row and 10 Burpees
Thursday 10/14/2021
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For time: 300 Double Unders, 2 Mile Run, 100 Toes to Bar. Athletes can partition however they’d like!
STIMULUS: “PARTI TIME” is a pacer workout
STRATEGY: Athletes can choose their own adventure and strategy today. Encourage athletes to do what’s best specifically
for them based on their strengths.
SCALING: Double Unders should take under 5:00, 2 Mile Run should take under 10:00, and Toes to Bar should take under 5:00
SCORING: Today’s workout will be scored for time and we will cap athletes at 30:00. If an athlete gets capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
EFFICIENCY TIPS
“PARTI TIME”
Athletes have three different movements to choose from- so they should ALWAYS be moving!
Committed to the destination, while flexible on the route.
If a movement starts to break down, chip away at something else!
Strategy Examples:
-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar
-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run
-Remind athletes: Whatever break up strategy they choose, they will always be moving forward in the workout
while running. If an athlete finds that their Toes to Bar or Double Unders are starting to “breakdown” , move
on to another movement or go out for a run.
WOD
“Parti Time” (Time)
“PARTI TIME”
300 Double Unders (450 Singles)
2 Mile Run
100 Toes to Bar
Partition However You’d Like
*Score = Total time. If you get time enter 1 second for every missed rep. Every 100m of running is 1 rep
30 MIn Time Cap
Subs
4000m Row or 8000m Bike
RX+-Same as RX
RX-As Written
50-59-Hanging Knee Raises
60+-300 Jump Ropes, Sit Ups, 1.5 Mile/3000m Row/6000m Bike
Basics-150 Jump Ropes, 2000m Row,
50 Sit Ups
Wednesday 10/13/2021
CrossFit Now – CrossFit
DESCRIPTION
TIGHT TIMELINE TODAY!
STRUCTURE: “FURIOUSLY FAST” is a** 30 Minute** workout! Three AMRAP6 separated by 6 minutes of rest. Athletes will complete as many rounds of “DT” as possible in 6 Minutes. Rest 6 Minutes. Then, complete as many rounds of “Cindy” as possible in 6 minutes. Rest 6 Minutes. Then, as many Assault Bike Calories as possible in 6 minutes.
STIMULUS: “FURIOUSLY FAST” is a sprint workout
STRATEGY: Athletes should be smart but push the limits today having an equal work to rest ratio!
SCALING: Each round of “DT” should take athletes less than 2:00. Choosing a weight where athletes can get at minimum 4 Rounds. Each round of “Cindy” should take athletes less than 1:30. Looking for athletes to get at minimum 5 Rounds. Athletes should shoot for anywhere between 60-120 Assault Bike Calories.
SCORING: Sum Total of Reps For 3 Sets
1 Round of “DT” = 27 Reps
1 Round of “Cindy” = 30 Reps
EFFICIENCY TIPS
“FURIOUSLY FAST”
-“DT” Break up: 11 Deadlifts, 1 Deadlift + 9 Hang Power Cleans into 6 Push Jerks
-Athletes can breathe on Deadlifts and in the front rack during HPC and PJ
-“Cindy”: All athletes should transition quickly between movements. If an athlete is strong on Push Ups (no breaks) they can use the Air Squats as their pacing movement if needed.
-If an athlete needs to break up their push ups, they should from the beginning and push the pace on Air Squats if they can.
-Athletes can build in intensity on the bike every 2:00 OR pick a consistent target number of calories to hit each 1:00
WOD
“Furiously Fast” (3 Rounds for reps)
“FURIOUSLY FAST”
AMRAP 6:
Max Rounds of “DT”
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Set
Subs
Max Cals on Rower
RX+-115/85#
RX -95/65#
50-59-75/55#, Jumping Pull Ups, Push Up on Knees
60+-65/45#, Ring Rows, Push Up on KNees
Basics-3 Rounds of DT, 4 Rounds of Cindy
Ring Rows, PU Knees, 4 min Row
Tuesday 10/12/2021
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: “TEAM PLAYER” is a Team of 2 AMRAP20. Athlete 1 will start on the Row, Athlete 2 will complete 20 Box
Jumps and a 100m Farmer’s Carry. Once Partner 2 has finished the Farmer’s Carry partners will switch.
STIMULUS:Sprint
STRATEGY: Athletes should push themselves on the Row. Pace and recover on the Box Jumps and Farmer’s Carry
SCALING: Box Jumps and the Farmer’s Carry should take athletes 2:00 – 3:00
SCORING: Score today is Total Meters accumulated by both Partners
EFFICIENCY TIPS
“TEAM PLAYER”
-Today is all about the Row!
-Athletes should pace on the Box Jumps and Farmer’s Carry so they can send it on the Row!
WOD
“Team Player” (Distance)
“TEAM PLAYER”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps
100m Farmers Carry (2 DB)
*Score = Total Meters for both
Subs
Max Meters Bike
RX+-50/35#, 24/20″
RX-35.20#, 24/20#
50-59-20/15#, 20/16″
60+-15/10#, Step Ups
Basics-10 AMRAP 250m Row, 10 Box Step Ups, 100m Farmer Carry
INDIVIDUAL VERSION
“Individual Player” (AMRAP – Rounds and Reps)
“INDIVIDUAL PLAYER”
SINGLE VERSION
AMRAP 20
500/400m Row
20 Box Jumps
100m Farmer’s Carry (2 DB)
*Score= Total Rounds and reps each 100m = 1 rep
Subs
400m Run 1000/800m Bike
–
RX+-50/35#, 24/20″
RX-35.20#, 24/20#
50-59-20/15#, 20/16″
60+-15/10#, Step Ups
Basics-10 AMRAP 250m Row, 10 Box Step Ups, 100m Farmer Carry
Monday 10/11/2021
CrossFit Now – CrossFit
DESCRIPTION
* This two-part training day will focus on the cycling sets of Power Cleans
* In part 1, we’ll work on a running clock for 6 sets
* New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
* These 3 reps are designed to be performed as unbroken sets
* You can climb in weight to something heavy for the day or stay at one challenging load across the board
* Part 2 will work lighter weights in “Tidying Up”
* Your score for this piece is total Rounds + Reps completed
* Over the 15 minutes of work, you can expect to complete between 4-6 rounds
POWER CLEANS
* This should be a very light weight that you can cycle for larger sets within this workout
* Ideally, these sets of 15 are completed in 1-3 quick sets
DOUBLE UNDERS
* The double under sets are designed to be very small and manageable
* Choose a number that can likely be completed unbroken for you throughout
WALLBALLS
* This should be a weight that you can complete within 2 sets each round
* Men throw to 10 feet and Women throw to 9 feet
STRENGTH
On the 1:30 x 6 Sets:
3 Power Cleans
0:00: Power Clean
1:30: Power Clean
3:00: Power Clean
4:30: Power Clean
6:00: Power Clean
7:30: Power Clean
WOD
“Tidying Up” (AMRAP – Rounds and Reps)
“Tidying Up”
AMRAP 15:
15 Power Cleans
30 Double Unders
15 Wallballs
30 Double Unders
*45 Singles
RX+-95/65#, 20/14#, 10/9′
RX -75/55#, 20/14#, 10/8′
50-59 -55/45#, 14/10#, 10/8′
60+ -45/35#, 10/6#, 10/8′
Basics-8 AMRAP – PC W/ PVC/BB, 30 Singles
Sunday 10/10/2021
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: AMRAP26 of 900m Row, 26 Single Dumbbell Alternating Power Snatches into 26 Burpees Over Dumbbell
STIMULUS: This is a pacer workout with a big row
STRATEGY: Athletes should be able to complete the row in 4:00- 4:30, taking 1 or maybe 2 breaks on the Alternating Snatches, and pacing on the Burpees Over Dumbbell
SCORING: Today’s score is rounds + reps completed in 26:00 Athletes should shoot for around 4 – 6 rounds
SCALING: Athletes can bring the row distance down to make sure that they are off the rower by 4:00 – 4:30
EFFICIENCY TIPS
We should try to find a consistent pace to hold for the first 20 minutes of the workout
-Then athletes should slowly build and increase pace to a sprint finish in the last 6 minutes of the workout
WOD
“Seweater Heather” (AMRAP – Rounds and Reps)
“SWEATER HEATHER”
AMRAP26:
900m Row
26 Single Dumbbell Alt Power Snatches
26 Burpees Over Dumbbell
Subs
500m Bike or 250/200m Row
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10# Step Over Burpees
Basics-12 AMRAP, 400m Row, 12 DB Snatches, 12 Burpees
Saturday 10/09/2021
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: 0:00 – 9:00 Athletes will complete 3 Rounds of 200m Run and 25 Wall Balls 9:00 – 18:00 Athletes will complete 3 Rounds of 200m Run and 20 Pull Ups 18:00 – 27:00 Athletes will complete 3 Rounds of 200m Run and 15 Burpees
STIMULUS: Today’s workout is somewhere between a sprint and threshold workout. Athletes should have at least a minute of rest.
STRATEGY: Wall Balls should be done in 1-3 sets and Pull Ups in 1-4. Athletes should aim for big sets on both movements.
SCALING: Athletes should choose a rep range that allows to finish the 3 Rounds of work in 8:00 or under
SCORING: Athletes will note split times for each 3 Round workout. Athletes’ score will be Total Time to complete the workout.
EFFICIENCY TIPS
Athlete “A” pushes the Run and takes 2-3 strategic breaks on Wall Balls and Pull Ups
Athlete “B” is going to pace the Run and break 1 time or possibly go unbroken on Wall Balls and Pull Ups
All athletes should push both movements on the Run/Burpee rounds!
WOD
“Turf & Turf” (3 Rounds for time)
“TURF & TURF”
“Turf & Turf”
[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs
[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-ups
[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees
*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
Subs
250/200m Row, 500m Bike
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10#, 10/8′, Jumping Pull Ups
60+-10/6#, 10/8′.Ring Rows
Basics-100m Row or Run, 12 WB, 10 Ring Rows
7 Burpees