Wednesday 8.5.20

CrossFit Workout of the Day

Every Minute for 12 Minutes
Minute 1) 20s Hollow Hold
Minute 2) 8-10 Pull-ups
Minute 3) 8 Bent Over DB Row Each Arm

2 Rounds
20 Alt. DB Snatch
30 Double-Unders
500/400m Row or 400m Run or 40/28 Cal Bike

3 minute rest

Repeat for 3 Rounds

Intent – aerobic power energy system development. 

Accessory Work
Powell Raise
3×12 Each Arm

Tuesday 8.4.20

CrossFit Workout of the Day

Push Press
In 15 Minutes Build to a 5 Rep Max

Every Minute for 12 Minutes
Minute 1) 8 Handstand Push-Ups
Minute 2) 8 Toes-to-Bar

2 Minute Rest…

Max Unbroken Handstand Push-up’s
2 Minute Rest
Max Unbroken T2B

Intent – gymnastic skill and volume development.

Accessory Work
Banded Face Pull
3×12

Monday 8.3.20

CrossFit Workout of the Day

Back Squat
In 15 Minutes Find
8 Rep Max

2 Rounds:
2 Minute AMRAP
10/7 Cal 
Row
10 Goblet Step-Up 53/35
Max American KB Swings

– 1 Minute Rest –

2 Minute AMRAP
10/7 Cal Row
8 Burpee Over Erg
Max Rep Double-Unders

– 1 Minute Rest –

2 Minute AMRAP
Max Cal Row

– 3 Minute Rest –

– Attack each amrap at a 90% exertion level. 

Accessory Work
TKE
3×20

Saturday 8.1.20

CrossFit Workout of the Day

Every Minute for 24 Minutes
Minute 1) 50s Bike or Run
Minute 2) 50s Row
Minute 3) 50s KB Single-Arm Sumo Deadlift High-Pull
53/35
Minute 4) Rest

Accessory Work
Stretch 8-10 Minutes

Friday 7.31.20

CrossFit Workout of the Day

Every 2 Minutes for 8 Minutes
Back Rack Barbell Reverse Lunge
8 alt. reps

8 Minute AMRAP
10/7 Cal Row
8 Bar Facing Burpees
6 Deadlifts @ 225 /155

Accessory Work
Single-Leg KB RDL
3×8 Each Leg

Thursday 7.30.20

CrossFit Workout of the Day

Every 2 Minutes for 10 Minutes
Bench Press
5 reps
– build to a heavy 5 reps for the day. 

20 minute bike / row for calories.
– Every 2 Minutes 20 du’s + 10 air squats

– The Score is Total Calories

Accessory Work
Lateral Raise
3×10

 

Wednesday 7.29.20

CrossFit Workout of the Day

Every Minute for 6 Minutes 
Strict Pull-Ups
-5-8 reps
– modify to toe assisted pull-ups 

Every 30s For 5 Rounds
1st 30s) 3 Power Clean @ 60%
2nd 30s) 6 Tall Box Jump 30/24
3rd 30s ) 8 T2B
4th 30s) 100m Run
5th 30s) Rest
6th 30s) Rest
– complete prescribed work each 30s as fast as possible

Accessory Work
Foam Roll 8-10 minutes