Workout Of The Day
Sunday 07/05/2020
CrossFit Now – CrossFit
WOD
“Hot Rod”ROW DU RKBS ST (AMRAP – Rounds and Reps)
“Hot Rod”
AMRAP 18:
Buy-In: 2000m Row
AMRAP In Time Remaining:
50 Double Unders
35 Russian Kettlebell Swings
20 Shoulder Taps
75 Singles
RX+-Same as RX
RX-53/35#
50-59 -35/26#, 75 singles
60+-26/18# 50 singles
Basics-500m Row then 9 AMRAP,50 Singles, Light KB
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 2000m Row
The row only happens one time at the start of the workout
With whatever time remains in the workout following the row, you’ll complete as many rounds as you can of double unders, kettlebell swings and shoulder taps
Your score will be the total number of rounds and reps of those 3 stations
You can expect the row to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to complete this station in right around 1 minute
RUSSIAN KETTLEBELL SWINGS
These kettlebell swings just require you to bring the kettlebell to eye level, not over head. Choose a weight that you can complete 35 unbroken when fresh.
SHOULDER TAPS
After the Double Unders and RKBS your shoulders will be fatigued making this movement that much harder. Focus on keeping a tight core while alternating touching the shoulder using the opposite hand
Saturday 07/04/2020
CrossFit Now – CrossFit
“Top Dog” WB BJO RUN (Time)
“Top Dog”
6 Rounds
8 Wall Balls
10 Box Jump Overs
200m Run
RX+-20/14# 10/9′, 24/20″
RX -20/14#, 10/8′ 24/20″
50-59 -14/10#, 10/8′, 20/16″
60+ -10/6#, 10/8′, Step Overs
Basics-3 Rounds
ROWING VERSION
“Top Dog” WB BJO ROW (Time)
“Top Dog”
6 Rounds
8 Wall Balls
10 Box Jump Overs
250m Row
RX+- 20/14# 10/9′, 24/20″
RX -20/14#, 10/8′ 24/20″
50-59 -14/10#, 10/8′, 20/16″
60+-10/6#, 10/8′, Step Overs
Basics-3 Rounds
Friday 07/03/2020
CrossFit Now – CrossFit
WOD
“Hook and Ladder” LBB DL (3 Rounds for time)
“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Deadlifts
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Deadlifts
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Deadlifts
RX+-135/95#
RX -95/65#
50-59 -75/55#, Step Over
60+ -55/45#, Just Burpees
Basics- 1 Rd =10 2 Rds= 5, 3 Rds=3,Barbell or PVC Just Burpees
DESCRIPTION
Each round of todays interval workout includes the same amount of work completed in 3 different iterations
You’ll work through the listed reps and rest with whatever time remain until the next window
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts
LATERAL BARBELL BURPEES
This movement is completed laterally over a barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
There is no need to stand to full extension on the jump
DEADLIFT
We’ll use a light-moderate load here, with the emphasis on cycling larger sets
This should be a weight that you could complete for 30+ reps unbroken when fresh.
Make sure to use great form due to the lighter load and higher volume.
AFTER PARTY
: Body Armor SP PP PJ (No Measure)
Body Armor
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second hanging L-Sit or knee raise hold
You choose the weight
9 Strict Press
L Sit/ KR Hold
9 Strict Press
L Sit/KR Hold
9 Strict Press
L Sit/KR Hold
7 Push Press
L Sit/KR Hold
etc..
Thursday 07/02/2020
CrossFit Now – CrossFit
WOD
“Red Zone” HPS THRUST (Time)
“Red Zone”
21-15-9-15-21:
Hang Power Snatch
Thrusters
RX+-Same as RX
RX -75/55#
50-59 -55/45#
60+ -45/35#
Basics-12-9-6-9-12, barbell or PVC
Time Cap 18 Min
DESCRIPTION
Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements
Choose one light-moderate barbell weight for both movements based on the movement that is more challenging for you
This should be a weight that allows you to cycle 21+ reps unbroken when fresh at the more challenging movement
Since this workout has fairly high reps [81] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
You can expect this workout to take between [10-18] minutes to complete
HANG POWER SNATCH
The hang position is defined as anywhere above the knees.
In one movement you will bring the barbell overhead to a locked out position
THRUSTERS
Holding the barbell in a front squat
position you will squat below parallel and jump the weight overhead
Note that there is no re-bend of the knees after the press – the knees should stay locked out
AFTER PARTY
Body Armor 3x Band PA, HR, Band TE, Band GM (No Measure)
Body Armor
3 Rounds:
45 Seconds Banded Pull-Aparts-http://youtu.be/VHRiIjvHJpY
45 Seconds Hollow Rocks –http://youtu.be/gQ2Pcv0GHtU
45 Seconds Banded Tricep Extensions –http://youtu.be/TcuF2yVabTY
45 Seconds Banded Good Mornings – https://youtu.be/qS2PveiBtpM
Rest 1 Minute Between Rounds
Wednesday 07/01/2020
CrossFit Now – CrossFit
WOD
“Kick Start” T2B DBSU DBFC (AMRAP – Rounds and Reps)
“Kick Start”
AMRAP 16
3 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
6 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
9 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
[Add 3 Toes to Bar Each Round]
RX+-50/35#
RX -35/20#
50-59 -20/15#, Hanging Knee Raises
60+-15/10#, Sit Ups
Basics-8 AMRAP – light DB, Sit Ups/Vups
DESCRIPTION
Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs
While the DB Step Ups and the Farmer Carry will remain the same, the toes to bar will climb by 3 reps each round
Your score at the end of the 16 minutes is total rounds + reps
For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3
Only count fully completed Farmer’s Carries
You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing the volume each round or choose a sub from “modifications”
If you’re adjusting the volume, you could climb by 1-2 reps each round instead of 3:
Climb By 1’s: 1-2-3-4-5…
Climb By 2’s: 2-4-6-8-10…
DUMBBELL BOX STEP UP
The Box Step Ups are completed with 1 dumbbell. You can choose to hold the dumbbell in any position.
At the stop of each rep hips should be fully extended.
Alternate which leg you are stepping up with.
FARMER’s CARRY
The Farmer’s Carry will be completed with 1 dumbbell. The dumbbell should be carried on your side with arm fully extended. Switching hands with the dumbbel is allowed.
AFTER PARTY
Row Cond – 4 x 30 Row 1 rest, 15 Row 30 rest (8 Rounds for time)
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
Score is time for each 30/21 row and each 15/12 row
Tuesday
CrossFit Now – CrossFit
WOD
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
**40 min TIme Cap
RX-135/95# Strict Pull Ups
50-59-75/55# Jumping Pull Ups
60+ years old-55/45# Ring Rows
Basics-3 Rounds- Barbell/PVC,Rig Rows
Monday 06/29/2020
CrossFit Now – CrossFit
WOD
“7 by 7” PP FRRL PUSH SU (2 Rounds for reps)
“7-by-7”
AMRAP 7:
4 Push Press
8 Front Rack Reverse Lunges
12 Push-ups
16 AbMat Sit-ups
Rest 3 Minutes
AMRAP 7:
4 Push Press
8 Front Rack Reverse Lunges
12 Push-ups
16 AbMat Sit-ups
RX+-95/65#
RX -75/55#
50-59 -55/45#, Push Up on Knees
60+ =45/35#, Push up on Knees
Basics -4 AMRAP, Barbell or PVC, no weight lunges, PU on knees
DESCRIPTION
This two part workout features gymnastics and weightlifting components
Record your total reps for both parts, as your score is the sum total of the 2 efforts
Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP
PUSH PRESS
Choose a weight that you can easily complete the 4 reps and go straight into the Lunges.
FRONT RACK STEP BACK LUNGES
You’ll complete 8 total reps or 4 each side, alternating legs every rep
Back Rack can be used as a scale for this movement.
The back knee should touch the ground and the lower body should reach full extension before changing sides
PUSH-UPS
If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
If you’re not quite there, consider reducing reps or choose a modification from further down the page
ABMAT SIT-UPS
If you don’t have an AbMat available, anchor your feet under dumbbells or a couch