Tuesday 2.12.2019

CrossFit Workout of the Day

1. Spend 10-15 minutes working on
Handstand Push-up Progressions
or if proficient…

1 set of Max Unbroken Kipping HSPU
Rest 60-90 seconds, then…
3 sets of:
50% of Max Unbroken Kipping HSPU

2. 4 Rounds For Time:
Row 400m or 30/20 Calories AB
12 DB Burpee Deadlift (50/35)
24 HR Push-ups

3. Mobility: Delt smash with lacrosse ball, Pigeon Pose
Half Lotus on Wall

Intramural Open
Grab a partner and sign-up HERE:

Monday 2.11.2019

CrossFit Workout of the Day

1. Find today’s 1RM
Back Squat

2. 5 Rounds For Max Reps:
60 seconds Max Calorie AB (or Row)
60 seconds Max Thrusters (75/55)
Rest 60 seconds

3. Mobility: Lacrosse ball – Hamstring smash, Upper back
Foam roller – Quad rollout, Lowback rollout

Intramural Open
Grab a partner and sign-up HERE:

Friday 2.8.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 16 minutes:
3 Position Snatch (Mid-thigh, 2″ below knee, floor)
*Deadlift the bar to full extension, lower to mid-thigh hang position and snatch,
stand and lower the bar to 2″ below the knee hang position and snatch,
stand and lower the bar to the floor, reset and snatch.

2. 4 Rounds For Time:
12 Bar-Facing Burpees
6 Power Snatches (155/105)
2 Rope Climbs

3. Mobility: Lacrosse ball – Biceps and Delt smash, Seated Straddle, Butterfly Pose

Intramural Open
Grab a partner and sign-up HERE:

Thursday 2.7.2019

CrossFit Workout of the Day

1. 5 minute AMRAP:
15 Box Jumps (24/20)
15 Shoulder-to-Overhead (75/55)

Rest 2 minutes, then…

5 minute AMRAP:
5 Devil’s Presses (50/35’s)
15 Air Squats

Rest 2 minutes, then…

5 minute AMRAP:
10 Pull-ups
15 Push-ups

2. Mobility: Lacrosse ball – Upper back smash,
Pigeon pose, Child’s pose

Intramural Open
Grab a partner and sign-up HERE:

Wednesday 2.6.2019

CrossFit Workout of the Day

1. 5 sets of:
Strict Press x 2 reps
*Build to today’s heavy double

2. “CrossFit Open Event 12.4”
12 minute AMRAP:
150 Wall Balls (20/14, 10’/9′ target)
90 Double-Unders
30 Ring Muscle-Ups

3. Mobility: Lacrosse ball – Delt smash, Triceps Smash
Foam roller – Quad and Hamstring rollout

Intramural Open
Grab a partner and sign-up HERE:

Tuesday 2.5.2019

CrossFit Workout of the Day

1. Every 2 minutes, for 12 minutes:
Tempo Front Squat x 2 reps @ 33X1

2. 2 Rounds For Time:
25 Calorie Row
20 Single-Arm DB Push Press (50/35)*
15 Toes-to-Bar
10 Burpees
*Hold two DB’s or KB’s in the front racked
position, then perform 10 reps with one arm while
holding the other DB/KB in the front racked position.
10 Left, then 10 Right

3. Mobility: Lacrosse ball – Pec smash, Psoas smash
Foam roller – Quad rollout

Intramural Open
Grab a partner and sign-up HERE:

Monday 2.4.2019

CrossFit Workout of the Day

1. 4 sets of:
V-ups x 10-15 reps
Rest 30 seconds
Farmer’s Carry x 60 seconds
Rest 30 seconds
Negative Handstand Push-ups x 6-8 reps @ 31X1
*3 seconds decend in the handstand, hold for 1 second,
then kip up to the top or go strict if able
Rest 60 seconds

2. 4 Rounds For Max Reps:
60 seconds Max Single Arm DB Hang Clean and Jerk* (50/35)
60 seconds Max KB Front Racked Squats (53/35)
60 seconds Max Alt. Overhead Lunge (45/25 plate)
*Switch arms every 5 reps

3. Mobility: Hamstring and Glute smash, Lizard Pose,
Seated Forward Fold

Intramural Open
Grab a partner and sign-up HERE: