Workout of the Day

4/9/14

April 8, 2014
Skill Day 1) Warm-up: 800m run at 70% 2) EMOM x 10 Even: 6 Parallette pass thrus Odd: 30sec free standing handstand hold 3) TGU technique 4) EMOM x10 Even: 4-6 TGU (AHAP) Odd: 30sec DU or DU attempts 5) 800m run for time

4/8/14

April 7, 2014
Warm-up: 200m run then, 2rds of 10 ring row, 10 push-up, 10 air squat Strength: Push Press 5x40%, 5x50%, 3x60%, 3x80%, 3x85%, 3 or more x 90% (work on hip mobility during rest time between sets i.e. banded hip flexor stretches) WOD: "FRAN " 21-15-9 Thrusters (95/65) Pull-ups

4/7/14

April 6, 2014
Warm-up: 200m run then, 3rds of 5 strict pull-up, 5 dip, 10 lunges Strength: Back Squat 5x40%, 5x50%, 3x60%, 3x80%, 3x85%, 3 or more x 90% WOD: EMOM x 12 Even: 3-postion Power Snatch (high hang, mid hang, floor) Odd: 100m sprint

4/4/14

April 3, 2014
Warm-up: 200m run, then 3rds of 10 air-squat, 5 strict pull-up, 5 burpee Strength: Deadlift 5x40%, 5x50%, 3x60%, 5x75%, 5x80%, 5 or more x 85% WOD: 1000m row 15 HSPU 15 T2B 15 Box jump overs (24/20) 10 HSPU 10 T2B 10 Box jump overs 5 HSPU 5 T2B 5 Box jump overs *Must land with 2 feet on top of box. Do not have to show full extension at top.

4/3/14

April 2, 2014
Oly Day! 1) Clean 3x70%, 2x75%, 2x80%, 1x85%, 1x90% 2) Front Squat 5x40%, 5x50%, 3x60%, 5x75%, 5x80%, 5 or more x 85% 3) 5rds of 10 hollow rock + 10 superman

4/2/14

April 1, 2014
Warm-up: 1) 5x 30sec handstand hold, 30sec rest 2) 3rds not for time: 2 rope climbs, 10 alternating pistols, 30-45sec L-sit WOD: 2-person team. One person working at a time. Perform like a chipper. Partner A does 5 PS, then partner B does 5 PS, then partner A does 10 pull-up, then B does 10 pull-up, etc... 5 rounds 5 power snatch (115/75) (Rx+ 135/95) 10 pull-up 15 wall ball (20/14) (Rx+ 30/20) 20 DU

4/1/14

March 31, 2014
Strength: 1a) Push Press 5x40%, 5x50%, 3x60%, 5x75%, 5x80%, 5 or more x 85% 1b) Horizontal Ring Row 6 x 6reps WOD: 5min AMRAP 8 Deadlift (225/155) 8 Ring dip rest 3min 5min AMRAP 6 Push Press (115/75) 6 Reverse burpee box jump

3/31/14

March 30, 2014
Strength: Back Squat 5x40%, 5x50%, 3x60%, 5x75%, 5x80%, 5 or more x 85% WOD: 3rds for time 400m run 20 KBS (53/35) (Rx+ 70/53) 20 Sit-up 20 OH plate lunge (45/25)

The CrossFit Open 14.5

March 27, 2014
MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees Notes This workout begin

3/27/14

March 26, 2014
1) Parallette hurdles/agility 2) 5 rounds of 30 second handstand hold, 30 seconds rest 3) 5 rounds of 30 second DU’s, 30 seconds rest 4) WOD: 4 rounds for quality, not for time 8 strict HSPU 8 pistols each leg 8 strict/weighted pull-ups 8 strict/weighted dips (or sub 5-8 muscle-ups for the pull-ups and dips) 8 tall box jumps 8 strict T2B or v-ups 5) Athlete choice- mobility

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