Friday 2.28.20

CrossFit Workout of the Day

1. Fortitude
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Extra Work:
Body Armor Part 1
3 Supersets:10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
*Rest 1:30 Between Sets*

Body Armor Part 2
3 Supersets:10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
*Rest 1:30 Between Sets*

Thursday 2.27.20

CrossFit Workout of the Day

1. Paypal
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

Cool Down
Quads Foam Roll:1-2 Minutes Each Side
Lats Foam Roll:1-2 Minutes Each Side
Glutes Foam Roll:1-2 Minutes Each Side

Wednesday 2.26.20

CrossFit Workout of the Day

1. Turbo Tax
AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

2. Tabata Intervals
8 Rounds of :20 On, :10 Off
1. Side Plank* (4 Rounds Each Side)
2. Flutter Kicks
*Complete all Rounds of Side Plank Before Moving to Flutter Kicks*

Tuesday 2.25.20

CrossFit Workout of the Day

1. Double Jeopardy
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

*Build in Power Snatch Weight*

2. Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
* The goal is to hold the same rep number across the 5 rounds

Monday 2.24.20

CrossFit Workout of the Day

1. Deadliest Catch
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Extra Work: Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

*Percentages Based on 5RM Back Squat/70% of 1RM*

Friday 2.21.20

CrossFit Workout of the Day

1. Barbell Complex
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

2. “Wise Men”
AMRAP 3: Macho Man (135/95)
Rest 3 Minutes
AMRAP 3: Macho Man (155/105)
Rest 3 Minutes
AMRAP 3: Macho Man (185/135)

Extra Work:
Front Squat
Every 90 Seconds for 9 Minutes
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat*

Thursday 2.20.20

CrossFit Workout of the Day

1. “Ground Ball”
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
20 Alt Dumbbell Snatch (50/35)
1 Rope Climb

2. Bench Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

COOL DOWN
Lats Foam Roll:1-2 Minutes Each Side
Glutes Foam Roll:1-2 Minutes Each Side
Quads Foam Roll:1-2 Minutes Each Side