Workout of the Day
Warm up
Medicine ball drills
Conditioning
800 m run
70 Double-unders
60 Kettlebell Swings (53 / 35)
600 m run
50 Double-unders
40 Kettlebell Swings
400 m run
30 Double-unders
20 Kettlebell Swings
Basic everyday WODs.
Strength
Power Snatch
Take 15 minutes to build to a heavy power snatch for the day
Conditioning
Three rounds for time of:
15 Power Snatches (75 / 55)
25 Wall-Balls (20 / 14)
Rx+ 115 / 75, 30 / 20
***12 minute cap***
Strength
Clean
Every 2 minutes, for 18 minutes, complete 1 clean…build to a max for the day
Conditioning
“Fran”
For time:
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups
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Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
Tabata Row for Calories
Rest 60 seconds
Tabata Air Squats
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Abmat Butterfly Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
Score will be total number of reps completed for each exercise. RECORD YOUR RESULTS IN THE ORDER IT IS WRITTEN ABOVE
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Strength
Shoulder Press 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max shoulder press
Rest 2-3 minutes after each set
Conditioning
“Diane”
For time:
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups
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Strength
Back Squat 3-3-3-3-3
Increasing the load each set, establish a 3 rep max back squat
Safety first: use a spotter!
Conditioning
7 Rounds for time of:
7 Front Squats (105 / 70)
7 Box Jumps (24 / 20)
7 Toes to Bar
Rx+ 155 / 105, 30 / 24
*14 minute cap*
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Strength
Hang Clean
Every 90 seconds for 15 minutes, complete 2 hang cleans
Build the weight over the course of the 10 sets
Conditioning
Ben’s Birthday Workout
Complete the following for time:
50 Double-Unders
40 Kettlebell Snatches (53 / 35)
30 Toes to Bar
20 Power Cleans (135 / 95)
10 Wall-Climbs
Rx+ 165 / 110
Strength
Hang Power Snatch
Every 90 seconds, for 15 minutes, complete 2 Hang Power Snatches
Build the weight over the course of the 10 sets
Conditioning
AMRAP in 12 minute of:
5 Hang Power Snatches (135 / 95)
7 Overhead Squats (135 / 95)
9 Lateral Bar Over Burpees
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Strength
Deadlift 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Deadlift
*18 minute cap*
Conditioning
Four rounds for time of:
7 Deadlifts (205 / 135)
21 Wall-Balls (20 / 14)
Rx+ 275 / 185, 30 / 20
*14 min cap*
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
AMRAP in 15 minutes of:
10 Thrusters (95 / 65 – barbell)
50 Double-unders
Rx+ 50 +/ 35 + Dumbbells