Siteplicity – Page 218 – CrossFit Winter Park

1/15/14

January 14, 2014SiteplicityWP Daily Workout0

Skill: Pull-up practice WOD: “Cindy” 20min AMRAP 5 pull-up 10 push-up 15 air squat

1/14/14

January 13, 2014SiteplicityWP Daily Workout0

Strength/skill: 1a) 5×3 push press 1b) 5×6-8 reps horizontal ring row or 2-3 MU WOD: 50 KBS (53/35) buy in, then 4 rounds 10 push press (115/75) 10 burpee box jump (24/20)

1/13/14

January 12, 2014SiteplicityWP Daily Workout0

Strength: Back squat 5@40%, 5@50%, 3@60% 3@80% , 3@85% , 3 or more@90% WOD: 15 HSPU, 20 T2B, 25 air squat, 200m run 10 HSPU, 15 T2B, 20 air squat, 400m run 5 HSPU, 10 T2B, 15 air squat, 600m run

1/10/14

January 9, 2014SiteplicityWP Daily Workout0

Strength: Deadlift 5@40%, 5@50%, 3@ 60% 5@75%, 5@80%, 5@85% Wod: 400m run Then 4 rounds 20 OH plate lunges 15 sit-ups 10 SDHP w/ KB 5 ring dips

1/9/14

January 8, 2014SiteplicityWP Daily Workout0

Mobility: Lax ball roll out Strength: Thruster 3-3-3-3-3 WOD: 12min AMRAP 15 wall ball (20/14) 20 KBS 25 DU

1/8/14

January 7, 2014SiteplicityWP Daily Workout0

Oly: Hang Power Clean: take 15min to establish a 1RM for the day WOD: 1000m row 30 hang power clean at 70% of today’s 1RM 30 box jump 30 push up

1/7/14

January 6, 2014SiteplicityWP Daily Workout0

Barbell warm-up Oly: EMOM x8 of 1 Snatch (focus on technique and speed) WOD: 4 rounds 5 power snatch @ 80% 10 T2B 200m run

1/6/14

January 5, 2014SiteplicityWP Daily Workout0

Strength: Back squat 5@40%, 5@50%, 3@ 60% 5@75%, 5@80%, 5@85% WOD: 5 rounds 5 HSPU 6 reverse burpee plate hop 7 burpee plate hop 8 split jumps (each leg) Cash out: 100 hollow rocks

1/3/14

January 2, 2014SiteplicityWP Daily Workout0

Mobility: Thoracic roll-out Strength: Overhead squat 5-5-3-3-3 WOD: 4min AMRAP of 5 power snatch (115/75) + 20 DU rest 2 min 4min AMRAP of 5 push press (115/75) + 5 burpee pull-up rest 2min 4min AMRAP of 10 barbell front rack lunges (45/35) + 10 sit-ups

1/2/14

January 1, 2014SiteplicityWP Daily Workout0

Mobility: glute roll-out with ball or roller Barbell warm-up EMOM x 16 Even: Hang power clean + hang clean + clean + jerk (split or push) Odd: 3 MU’s (scale to jumping MU’s or 3 strict pull-ups/ring rows + 3 strict dips) Rest, then cash out: 3x250m row with 3:1 rest

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