Workout Of The Day
Friday 09/18/2020
CrossFit Now – CrossFit
STRENGTH
Clean and Jerk (13 min to establish set of 3)
CJ C2B CLU T2B (Time)
Clean and Jerks
Chest to Bar
Rest 3 min
6-9-12
Cluster
Toes to Bar
*Total time including 3 min rest
RX- 115/75
RX+- 135/95
M1- 75/55, Jumping PU, KR
M2- 55/45, Ring Rows, Sit Ups
Thursday 09/17/2020
CrossFit Now – CrossFit
WOD
“Double Agent” (Time)
“Double Agent”
3 Rounds For Time
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings
10 Kettlebell Box Step Overs
30 min Time Cap
Subs
120 Single Jump Ropes
For 1600 Bike – 800m Row
For 400m Run – 500m Row
RX+-70/53#, 24/20″
RX -53/35#, 24/20″
50-59 -35/26#, 20/16″
60+ -26/18# 16/11″
Basics-400 m Row, 30 JR, 200m run, 10 KBS, 10 Step Over, no weight
DESCRIPTION
* This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting
* The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)
* Let’s put a hard time cap of 30 minutes on this workout to keep things on track
* With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements
ASSAULT BIKE
* How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.
* If you’re short on Assault Bikes, stagger athletes by 4 minutes
* See all the way down the page for Assault Bike “modifications”
DOUBLE UNDERS
* If you have 80+ unbroken double unders when fresh, let’s complete this station as written
* If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less
RUSSIAN KETTLEBELL SWINGS
* Russian Kettlebell Swings finish with the arms parallel to the ground
* Looking to choose a slightly heavier weight that can be completed within 2 sets each round (10-10)
KETTLEBELL BOX STEP-OVERS
* The kettlebell can be held wherever is most comfortable for the step overs (hang, goblet, shoulder…)
* The most important thing on this movement is weight selection and box height
* Choose a weight and height that allows you to clear this station with good technique and without putting the bell down
* You do not have to stand to full extension on top of the box
* You can complete these laterally or facing the box
* Alternate which leg steps up on every rep (5 per side)
Wednesday 09/16/20
CrossFit Now – CrossFit
WOD
“20 Questions” (Time)
“20 Questions”
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
On the Minute: 5 Burpees
20 min Time Cap
RX+-95/65#
RX -75/55#
50-59-55/45#
60+ -45/35#
Basics-PVC/BB, 10 reps, 3 Burpees
DESCRIPTION
* Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
* The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
* However, 5 burpees at the top of each minute will slow your progress
* After finishing the burpees, you’ll pick up wherever you left off on the barbell
* We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
* We intended time range of this workout is between 12-18 minutes
BARBELL MOVEMENTS
* While there are 6 total movements, some are more challenging than others
* We want to choose our weight based off the one that is the most challenging for us
* This will likely be the thrusters, overhead squats, or hang power snatches
* Choose a light weight that allows you to complete 25-30 reps unbroken when fresh
* Try to use one barbell weight across, unless there is one movement that is significantly different from the others
* A common example here would be the overhead squats being more challenging than the rest due to mobility
* In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats
BURPEES
* Chest and thighs hit the floor in the bottom
* You can jump-up or step-up off the floor
* Jump to full extension with some air under the feet and a small clap overhead
AFTER PARTY
Body Armor (A) RDL FRBL
Body Armor (A)
2 Sets:
10 Romanian Deadlifts
20 Front Rack Barbell Lunges
Rest 2 Minutes Between Sets
Body Armor (B) RDL FRL
Body Armor (B)
2 Sets:
5 Romanian Deadlifts
10 Front Rack Barbell Lunges
Rest 2 Minutes Between Sets
Try to go up on weight on (B)
Tuesday 09/15/2020
CrossFit Now – CrossFit
WOD
“The Ocho” (Time)
“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run
*Score is slowest of 8 Rounds
Subs
For Row – 12/9 Bike
For Run – 250m Run
RX+-Same as RX
RX -As Written
50-59-Same as RX
60+ -15/12 Cal Row
Basics, 9 Cal Row, 100m
DESCRIPTION
* Today’s workout is an interval piece that includes 2 monostructural movements
* You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
* Record your time for each interval, as your final score will be the slowest of the 8 rounds
* Rounds begin on the 0-4-8-12-16-20-24-28
AFTER PARTY
MIDLINE STREGNTH KB FARMERS CARRY 1 ARM OHC (3 Rounds, enter KB weight used)
100 Feet Double KB Farmers Carry
50 Meter Single Arm Overhead Carry (Left)
50 Meter Single Arm Overhead Carry (Right)
Rest 2 Minutes Between Sets
MIDLINE WORK WSU VUP SU (Time)
Midline
1 Round:
40 Weighted AbMat Sit-ups (KB)
40 V Ups
40 AbMat Sit-ups
RX-53/35
M1- 35/26
M2- 26/18
Monday 09/14/20
CrossFit Now – CrossFit
WOD
“Big Baller” (AMRAP – Rounds and Reps)
“Big Baller”
AMRAP 18:
50 Wallballs
40/30 Calorie Assault Bike
30 Deadlifts
20 Double Dumbbell Push Presses
10 Dumbbell Push Up Renegade Rows
Subs:
40/30 Cal on Bike or 400m Run
RX+-20/14#, 10/9′, 225/155# 50/35#,
RX -20/14#, 10/8′, 155/105#, 35/20#
50-59-14/10#, 10/8′, 105/75#, 20/15#
60+ -10/6#, 10/8′, 75/55#, 15/10#
Basics-9 AMRAP, 25 WB, 15 Cal, 15 DL, 10 DB PP, 5 RR
DESCRIPTION
* The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
* On top of the bike calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
* The name of the game today is chipping away at manageable sets to keep steadily inching forward
* The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today
WALLBALLS
* Choose a weight you can cycle for 50+ unbroken reps when fresh
* Men throw to a 10 foot target
* Women throw to a 9 foot target
DEADLIFTS
* Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh
DOUBLE DUMBBELL PUSH PRESS
* Choose a pair of dumbbells that allows you to clear this station in 2-3 sets
* Note that there is no re-bend of the knees after driving the weight overhead
* Click Here to see a demo video
DUMBBELL RENEGADE ROWS
* The Renegade Row combines upper body pushing and pulling into 1 movement
* 1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
* This should be a weight that you can complete with in 2 sets (5-5)
* Full range of motion standards include:
* Chest makes contact with the floor between the dumbbells
* One head of the dumbbell makes contact with the shoulder at the top of the row
AFTER PARTY
High Hang Squat Snatch
High Hang Squat Snatch (Pockets)
0:00-4:00
Hang Squat Snatch (Hang Squat Snatch (Above Knees))
ABOVE THE KNEES
4:00-8:00
Low Hang Squat Snatch
Low Hang Squat Snatch (Below Knees)
8:00-12:00
Sunday 09/12/2020
CrossFit Now – CrossFit
WOD
“No Handlebars” (Time)
“No Handlebars”
For Time:
1,500/1,200 Meter Row
100 Double Unders
50/35 Calorie Assault Bike
100 Double Unders
1,500/1,200 Meter Row
*200 Singles
27 min Time Cap
Sub:
Row = 1200m Run or 75/50 Cal Bike
Bike= 800m Run or 75/50 Cal Row
RX+-Same as RX
RX -As Written
50-59 As Written
60+ -100 Singles
Basics-700m Row, 75 Jump Ropes, 20 Cal Bike
Saturday 09/12/2020
CrossFit Now – CrossFit
WOD
“Mirror, Mirror” (Time)
“Mirror, Mirror”
For Time:
800 Meter Run
21 Dumbbell Squat Cleans
400 Meter Run
40 Pull Ups
400 Meter Run
21 Dumbbell Squat Cleans
800 Meter Run
30 min Time Cap
Sub:
1000/500m Row, 50/35 &25/18 Cal Bike
RX+-50/35#, Strict Pull Ups
RX -35/20#
50-59 -20/15#, Just DB Power Cleans, jumping pull ups
60+ -15/10#, DB Power Cleans, 400m, 200m Runs, ring rows
Basics-200m/100m Runs, 20 Ring Rows
light DB power cleans