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Workout Of The Day

Sunday 07/05/2020

CrossFit Now – CrossFit

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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

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“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

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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

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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

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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

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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

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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

AFTER PARTY

10: Front Squat (Set 1: 10 Reps @ 60% of 1RM Front Squat)

8: Front Squat (Set 2: 8 Reps @ 65% of 1RM Front Squat)

6: Front Squat (Set 3: 6 Reps @ 70% of 1RM Front Squat)

4: Front Squat (Set 4: 4 Reps @ 77% of 1RM Front Squat)

2: Front Squat (Set 5: 2 Reps @ 85% of 1RM Front Squat)