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Workout Of The Day

Sunday 06/28/2020

CrossFit Now – CrossFit

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WOD

“Wallflower” DB SLDL WS HH (AMRAP – Rounds and Reps)

“Wallflower”

AMRAP 15:

8 Double Dumbbell Single Legged Deadlifts (Left)

:30 Second Wall Sit

8 Double Dumbbell Single Legged Deadlifts (Right)

:30 Second Hollow Hold

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-Light weight, 8 AMRAP
DESCRIPTION

Finishing out the week with a workout focused on balance, strength, and muscular endurance for the midline and lower body

While the workout is an AMRAP, let’s move with quality prioritized over speed

Between each set of single leg deadlifts is a static hold

The 30 seconds in each hold should be accumulated time in the position, not 30 seconds passing on the clock

You can expect to complete 5-6 rounds over the 15 minutes

DOUBLE DUMBBELL SINGLE LEGGED DEADLIFT

Holding 2 dumbbells, you’ll reach your back leg behind you as you lower the weights to the ground

Only 1 head of each dumbbell has to make contact with the floor in the bottom

Choose a load that is challenging, but unbroken for these 8 reps each round

Stay at the same weight for all 15 minutes

WALL SIT

Sit against a wall with the thighs parallel to the ground and shins vertical

Hold this active position for an accumulate 30 seconds

If you come off the wall, this time stops until you re-assume the working position

Choose a time duration that you can complete ideally unbroken

HOLLOW HOLD

The big 3 things we’re looking for in the hollow hold are:

Tight legs 6 inches off the floor

Belly button pushed into the floor

Shoulder blades 6 inches off the floor

Choose a duration or variation that you can complete with 1 break max per round

If this movement is very tough, reduce time or consider the following hollow body variations:

Most Difficult Variation: Hands By Your Side With Legs Straight

Moderate Difficult Variation: Knees Tucked To Chest With Arms Overhead

Least Difficult Variation: Hands By Your Side With Knees Tucked to Chest

Saturday 06/27/2020

CrossFit Now – CrossFit

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WOD

“Groundhog Day” RUN KBS PULL (Time)

“Groundhog Day”

For Time:

600 Meter Run

50 Kettlebell Swings

400 Meter Run

30 Pull-ups

200 Meter Run With Kettlebell

30 Pull-ups

400 Meter Run

50 Kettlebell Swings

600 Meter Run

27 min Time Cap

RX+-53/35#, Chest to bar Pull Ups

RX -53/35#, Chin over bar

50-59 -35/26# jumping pull ups

60+ -26/18#, ring rows

Basics- 200m Runs or 250 m rows,25 KBS, 10 Ring Rows
DESCRIPTION

This long chipper workout only requires your bodyweight and a kettlebell to complete

We’ll work down in reps and then back up

The intended time range of this workout is between 15-25 minutes

KETTLEBELL MOVEMENTS

There are 2 Kettlebell movements in todays workout: Kettlebell Swings and Running

Choose your weight based on the highest rep movement – the kettlebell swing

This should be a light-moderate weight that allows you to complete 25+ reps unbroken when fresh

Kettlebell Swings

Gripping the kettlebell with 2 hands bring the bell overhead with arms extended. Use your hips to help generate the power to bring the bell overhead.

Run with Kettlebell:

Carry the kettlebell however you find most efficient as you chip away at the 200 meters of running

Farmers carry position and on the shoulder will be the two most common options

ROWING VERSION

“Groundhog Day” ROW KBS PULL (Time)

“Groundhog Day”

For Time:

750m Row

50 Kettlebell Swings

500m Row

30 Pull-ups

200 Meter Run With Kettlebell

30 Pull-ups

500m Row

50 Kettlebell Swings

750m Row

27 min Time Cap

RX+-53/35#, Chest to bar Pull Ups

RX -53/35#, Chin over bar

50-59 -35/26# jumping pull ups

60+ -26/18#, ring rows

Basics- 200m Runs or 250 m rows,25 KBS, 10 Ring

Friday 06/16/2020

CrossFit Now – CrossFit

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3 cycles 4 AMRAP Burp Snatch Pistols (3 Rounds for reps)

3 Cycles/ 1 min Rest between

4 min AMRAP

10 Burpees

8 Snatches

6 Pistols

RX- 75/55

RX+- 95/65

M1- 55/45, Assisted Pistols

M2- 45/35 Air Squats

* Score is REPS. Total reps per round is 24

AFTER PARTY

Handstand Walk Practice (No Measure)

Handstand Walk Practice

on 0:00, 3:00, 6:00 and 9:00

Do 1 MIn of Handstand Walk Practice

-3 Strict Heavy DB Press

-Static Holds on Wall

-Static Holds Freestanding

-Shoulder Taps

-Short Walks to Wall

-Walks on Turf

Thursday 06/25/2020

CrossFit Now – CrossFit

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WOD

“Cash Back” SU DBPP DPWalk (Time)

“Cash Back””

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang

Left Arm Overhead/ Right arm at Hang

out and back. Then switch to R OH

and L at hang. and out and back

22 min Time Cap

RX+-50/35#

RX -35/20#

50-59-20/15#

60+ -15/10#

Basics-25-20-15-10-5, Light weight
DESCRIPTION

This workout will challenge your midline, overhead stability, and conditioning

The primary movement in today’s workout is the AbMat sit-up

After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat

We expect this piece to take between 15-20 minutes to complete

DOUBLE DUMBBELL PUSH PRESS

Choose a weight for the dumbbell push presses that you are capable of completing for 21+ unbroken reps when fresh

Within the workout, it should be something you can complete with no more than 1 quick break

DOUBLE DUMBBELL WALK

Each bell will be in a different position for the double dumbbell walk

One bell will be locked out overhead while the other is in a farmers carry position by your side

You will walk out 12.5m and back 12.5m with one DB overhead and one DB in the farmer carry position. After 25m you will then switch DB positions and again go out 12.5m and back 12.5m

This should be a weight that allows you to complete the 50 total meters with 1 break at the point you switch hands

This is ideally the same weight used for the push presses, but can be a different load if needed

ABMAT SIT-UPS

If you don’t have an AbMat available, complete these reps with your feet anchored under the dumbbells

Wednesday 06/24/2020

CrossFit Now – CrossFit

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“Speed Dating” Cindy PC FS HSC CJ CLUST (5 Rounds for reps)

“Speed Dating”

5 Rounds:

AMRAP 2:

2 Rounds Cindy

Max Reps Barbell Movement

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

RX+-Strict Cindy, 135/95#

RX -Kipping Cindy 115/75#

50-59 -75/55#, Jumping pull ups, push up on knees

60+ -55/45#, Ring Rows, Push Up on knees

Basics-1 Round of Cindy Light Weight
DESCRIPTION

Pairing bodyweight and barbell movements in these fast paced 2-minute intervals

After completing 2 rounds of “Cindy”, you’ll complete as many barbell reps as you can with whatever time remains

For Example: If the 2 rounds take you 1:20 to complete, you’ll have :40 to accumulate barbell reps

The barbell movements will change each round

Your score is the sum total of your 5 CINDY

1 round of “Cindy” is: 5 Pull-ups 10 Push-ups, and 15 Air Squats

With short windows to operate within, this bodyweight “buy-in” is designed to be fast and unbroken

To make sure we have enough time for the barbell movements, we’ll cap these 2 rounds at 1:30 (:45 Per Round)

This gives you at least 30 seconds to work through barbell reps

Adjust the numbers or movement variations as needed to accomplish this, with the pull-ups and push-ups likely presenting the biggest challenges

3-6-9 will be a popular rep adjustment to the rounds of “Strict Cindy”

You can even reduce rounds and complete 1 round of “Cindy” instead of 2

BARBELL MOVEMENTS

There won’t be a lot of time to work through reps on the barbell, so weight selection is important

Choose a moderate weight that allows you to move for the majority of time remaining

This time frame will likely be between 30-60 seconds

Use one weight for all 5 movements

This weight will likely be selected based off the more difficult movements of rounds 3-5

If you’re on the fence, lighter weights are better, as they’ll keep you moving

AFTER PARTY

“RPU SK QC (No Measure)

AFTER PARTY

3 Rounds

10 Rower Pike-ups

https://youtu.be/bNWlIZOA0PI

30 Hollow Body Scissor Kicks

https://youtu.be/Aomuy4-nArc

50′ Quadruped Crawl

https://youtu.be/DepWnoepBD8

Not for score

Rest 2 Minutes Between Sets

Tuesday 06/23/2020

CrossFit Now – CrossFit

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WOD

“Pay Dirt” RUN DB BURP (Time)

“Pay Dirt”

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees

25 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-4 rounds, light DB
DESCRIPTION

We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes

DOUBLE DUMBBELL BURPEE

The double dumbbell burpee flows like this:

Hit your chest to the ground between the dumbbells

Jump or step your feet to inside of the dumbbells

Deadlift the weight to full extension

Repeat for 9 total reps each round

Let’s choose weights that allow you to clear this station in right around 1 minute

It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee

This makes it easier to return them to the correct spot when transitioning to the next rep

ROWING VERSION

“Pay Dirt” ROW DB BURP (Time)

“Pay Dirt”

10 Rounds:

250m Row

9 Double Dumbbell Burpees

25 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-4 rounds, light DB

Monday 06/22/2020

CrossFit Now – CrossFit

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WOD

“Thank you, next” DU THRU DU OHS (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 Thrusters

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats

*45 Singles

22 min Time Cap

RX+-Same as RX

RX -75/55#

50-59-55/45#

60+ -45/35#, 30 Singles

Basics- 2 Rounds, PVC or empty BB, 30 Singles
DESCRIPTION

This two part workout features double unders and weightlifting in each

You’ll complete all 5 rounds of part 1 before moving on to the next

There is no rest between the two parts

Your score is the total time it takes to complete the 10 rounds of work

We expect time ranges for this piece to range from 12-20 minutes

BARBELL MOVEMENTS

Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round

Overhead squats can be a very challenging movement

If you struggle to maintain good positioning, consider reducing the weight.

DOUBLE UNDERS

Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round

Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station

AFTER PARTY

Body Armor T2B DB BP DB FRW (Weight)

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets
This is not a timed event, you can track the weight of DB’s but the focus is on form