Monday 8.20.2018

CrossFit Workout of the Day

1. Deadlift
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 65%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 85%
*Goal is not weight, but moving well
through all reps

2. 4 Rounds For Time:
24 KB Swings (70/53)
12 Alt. Reverse Lunges with KB in Goblet Hold (70/53)
12 Box Jumps (24/20)

3. Mobility: Standing Straddle Pose,
Lizard Pose, Child’s Pose

Friday 8.17.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 30 minutes:
Station 1: 25/18 Calories on AB
Station 2: 15 Burpee Box Jump Overs (24/20)
Station 3: 200m Run
Station 4: 10 DB Box Step Overs (50/35)
*Scale repetions to finish the entire workout without
falling short on any interval.

2. Mobility: Dragon Pose, Lizard Pose,
Pigeon Pose

Thursday 8.16.2018

CrossFit Workout of the Day

1. Every 2 minutes, for 10 minutes:
Strict Press
Set 1: 5 reps @ 70%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 90%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%

2. For Time:
Row 500m
15 Toes-to-Bar
15 Strict Handstand Push-ups
Run 400m
15 Toes-to-Bar
15 Strict Handstand Push-ups
AB 30/20 Calories
15 Toes-to-Bar
15 Strict Handstand Push-ups

3. Mobility: Lizard Pose, Pigeon Pose,
Eagle Arms with Saddle Legs

Wednesday 8.15.2018

CrossFit Workout of the Day

1. Spend 10-15 minutes working on a
Skill of your choice

2. 12 minute AMRAP:
40 Double-Unders
30 KB Swings (53/35)
20 Alt. Pistols

3. Mobility: Seated Forward Fold,
Lizard Pose, Pigeon Pose

Tuesday 8.14.2018

CrossFit Workout of the Day

1. Every 3 minutes, for 12 minutes:
Tempo Back Squat x 5 reps @ 32X1
*Stick to the tempo

2. “Fran on Repeat”
Every minute, for 5 minutes:
12 Thrusters (95/65)
12 Pull-ups
*If athletes do not have a sub 5 minute Fran
scale down repetitions. Or if they have a sub
3 minute Fran, scale up to possibly 15 reps

3. Mobility: Thread the Needle Pose, Lizard Pose,
Child’s Pose

Monday 8.13.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Hang Snatch + Snatch

2. For Time:
Row 1000m
30 Burpees-Over-Bar
15 Hang Squat Snatches (155/105)

3. Mobility: Eagle Arms with Saddle Legs,
Seated Forward Fold, Child’s Pose

Friday 8.10.2018

CrossFit Workout of the Day

1. Every minute, for 10 minutes:
Front Squat x 2 reps
*Build to today’s heavy double

2. For Time:
Run 1 Mile
30 Handstand Push-ups
Run 800m
20 Toes-to-Bar
Run 400m
10 Ring Muscle-ups (20 Chest-to-Bar Pull-ups)
*25 minute Time Cap

3. Mobility: Spend 2 minutes at each station
Station 1 – Lacrosse Ball on Upper Back
Station 2 – Foam Roll Quad/Hamstrings