Friday 3.5.21

CrossFit Workout of the Day

Every minute for 8 minutes
1 power snatch

– build to a heavy single for the day

“Bullet”
for time
20 burpee pull-ups
20 bbjo 24/20
500/400m row

Thursday 3.4.21

CrossFit Workout of the Day

Every minute for 10 minutes
m1) 2 Turkish Get Up L arm + 15 dubs
m2) 2 Turkish Get Up R arm + 15 dubs

20 rounds
10s 9rpe
20s 7rpe
30s 5rpe

– members can choose between row/bike/ski/run

4×20
TKE

Wednesday 3.3.21

CrossFit Workout of the Day

Every 2 minutes for 8 minutes
Front Squat
5 @ 65-75% of 1rm

coaches – make sure athletes are moving the load with decent speed. speed may be a touch slower than the past two weeks, but athletes should ascend with decent speed. 

8 minute amrap
5 toes-to-bar
7 dumbbell thrusters

LvL1 – 30/25, high knee raises
LvL2 – 40/30
LvL3 – 50/35

7 minute amrap
20 weight Russian twists
15s hollow hold
10 gymnastic crunches

Tuesday 3.2.21

CrossFit Workout of the Day

Every 2 minutes for 8 minutes
3 position power clean
– above knee, below knee, floor

– use the same moderate heavy load for all 5 sets. load should not exceed a heavy moderate load or a 7rpe.
– load should be moving with speed every rep. 

Every 3 minutes for 15 minutes
500/400m row or 400m run or 30/21c bike

intent – aerobic power energy system.
– score is slowest interval.

Monday 3/1/21

CrossFit Workout of the Day

The Final Countdown
5 rounds @ increasing exertion levels
15 wall ball
15 American kettlebell swing 53/35
15 box jump step down 24/20
30 double-unders
12 power snatch
12 bar facing burpees
5 minute rest

intent – Becoming more in tune with your threshold, your highest exertion level that can be maintained for a short period of time.

– 1st round @ 70%, 2nd round @ 80%, 3rd round @90%, 4th round @ 90%+, 5th 90%++
– score is fastest interval.

LvL1 – 35/26, 20/16, 65/45, 60 single-unders
LvL2 – 53/35, 24/20, 75/55
LvL3 – 53/35, 24/20, 60 dubs, 75/55, 15 hang power snatch

3×15
wallball hamstring curls

Friday 2.26.21

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
Back Squat
5 reps @60-70% of 1rm

– load on back squats should be moderate and not exceed moderate. coach athletes to move the concetric portion of movement with SPEED! Squats should be concetrically fast! 

7 minute amrap
burpee box jump overs 24/20

– courtesy of Brute Strength. 

TKE
4×18 each leg
– use thick bands.

Thursday 2.25.21

CrossFit Workout of the Day

10 minute amrap
15 Russian kettlebell swings 70/53
12 v-ups
9 elevator planks (R+L=1)

30 minute amrap
30s work / 30s rest
row / bike / run / ski

amrap – as much distance as possible

foam roll remaining time in class