Friday 6.22.2018

CrossFit Workout of the Day

Free Friend Friday

1. In Teams of 2…
10 minute AMRAP, Alt Rounds of:
200m Run
15 Wall Balls
5 Burpee Box Jumps

Rest 2 minutes

10 minute AMRAP, Alt Rounds of:
200m Run
15 Sit-ups
5 Burpee Box Jumps

Rest 2 minutes

10 minute AMRAP, Alt Rounds of:
200m Run
15 Goblet Squats
5 Burpee Box Jumps

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

Thursday 6.21.2018

CrossFit Workout of the Day

1. Every 3 minutes, for 18 minutes:
Station 1: 3 minutes of Rope Climb Skill Practice
Station 2: 3 minutes of Handstand Walk Practice
Station 3: 3 minutes of Muscle-up Practice
*Work on progressions and efficiency of each

2. 2 Rounds For Max Reps:
3 minutes Max Row or Assault Bike
2 minutes Max KB Swings (53/35)
3 minutes Max Row or Assault Bike
2 minutes Max Ring Dips

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

Wednesday 6.20.2018

CrossFit Workout of the Day

1. Every 90 seconds, for 9 minutes:
Deadlift
Set 1: 5 reps @ 70%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 5 reps @ 80%

2. For Time:
60 Double-Unders
30 Alt. DB Snatch (50/35)
30 Toes-to-Bar
40 Double-Unders
20 Alt. DB Snatch
20 Toes-to-Bar
20 Double-Unders
10 Alt. DB Snatch
10 Toes-to-Bar

3. Mobility: Eagle Arms with Saddle Legs,
Supine Twist Pose, Child’s Pose

Tuesday 6.19.2018

CrossFit Workout of the Day

1. Every minute, for 12 minutes:
Minute 1: Thomas Touches x 10-12 reps
Minute 2: Hanging L-sit Hold x 30-45 seconds
Minute 3: Tempo Ring Push-up x 8-10 reps @ 2111

2. For Time:
21 – 18 – 15 – 9
Front Squat (155/105)
Bar-Facing-Burpee

3. Mobility: Lizard Pose,
Downward Dog, Cobra Pose

Monday 6.18.2018

CrossFit Workout of the Day

1. 5 sets of:
Hang Snatch + Snatch
Rest 20-30 seconds
Tall Box Jumps x 1.1.1.1.1
(Rest 5 seconds and reset before each jump)
Rest 2-3 minutes between sets

2. 3 Rounds For Time:
Run 400m
15 Overhead Squats (135/95)

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

Friday 6.15.2018

CrossFit Workout of the Day

1. Deadlift
Sets 1-3: 5 reps @ 60-65%
Sets 4-6: 3 reps @ 70-75%
Sets 7-10: 1 rep @ 80-90%

2. 15 minute AMRAP:
15 Wall Balls (20/14)
5 DB Shoulder-to-Overhead (50/35)
1 Rope Climb

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

Thursday 6.14.2018

CrossFit Workout of the Day

1. 5 sets of:
Back Squat
*Sets 1-4: 3 reps @ 80-90%
Set 5: Max reps @ 85%

2. Every 8 minutes, for 24 minutes:
30/20 Calorie AB or 35/25 Calorie Row
20 Walking Lunges with KBs (53/35)
400m Run

3. Mobility: Dragon Pose, Frog Pose,
Seated Forward Fold