Monday 7.22.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Station 1: Push Press x 3 reps
Station 2: Kipping Pull-up x 10-12 reps

2. For Time:
Run 400m
40 Burpees
5 Rope Climbs
30 Burpees
3 Rope Climbs
10 Burpees
1 Rope Climb
Run 400m

3. Mobility: Seated Forward Fold, Half Frog Pose,
Child’s Pose

Friday 7.19.2019

CrossFit Workout of the Day

1. 3 sets of:
Rope Climb x 1-2 reps
Dual Alt. KB Push Press x 6-8 reps each arm
Mixed Rack KB OH Carry x 100ft (50ft switch arms)
*Rest as needed

2. 15 minute AMRAP with a Partner:
15 Handstand Push-ups
12 Deadlifts (225/155)
9 Burpees-Over-Bar
*Partner 1 works through the AMRAP, while Partner 2
completes a 200m Farmer’s Carry (53/35). Partners switch
when Partner 2 completes their 200m carry

3. Mobility: Trap smash, Biceps smash,
Hamstring rollout

Thursday 7.18.2019

CrossFit Workout of the Day

1. 4 sets of:
Overhead Squat x 3-5 reps @ 22X1

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

Wednesday 7.17.2019

CrossFit Workout of the Day

1. Every 3 minutes, for 12 minutes:
Station 1: Max TNG Power Cleans @ 115/75
Station 2: Max TNG Power Cleans @ 155/105
*Work on proficiency and smooth reps

2. 12 minute AMRAP:
15 Shoulder-to-Overhead (115/75)
15 Toes-to-Bar
15 KB Swings (53/35)

3. Mobility: Upper back smash, Delt smash,
Lat rollout

Tuesday 7.16.2019

CrossFit Workout of the Day

1. Build to today’s heavy single:
Deadlift

2. 3 Rounds For Time:
150ft Walking Lunge
18 Ring Dips
9 Deadlifts @ 70% of today’s heavy single
*Courtesy of CrossFit Linchpin

3. Mobility: Lizard Pose, Half Front Splits Pose,
Seated Forward Fold

Monday 7.15.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Front Squat x 2 reps
Sets 1-4: 70-85%
Sets 5-8: 80-90%

2. 3 Rounds For Max Reps:
2 minutes Max Calorie AB
2 minutes Max DB Thruster (50/35)
2 minutes Max Calorie Row

3. Mobility: Delt and Pec smash, Dragon Pose,
Child’s Pose

Friday 7.12.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Power Clean x 1.1.1 (rest 5 seconds between lifts)
Sets 1-3: 60-70%
Sets 4-5: 70-80%
Sets 6-8: 80-90%

2. 4 Rounds For Time:
20 Wall Balls (20/14)
10 Toes-to-Bar
10 Burpees-to-Target (6″ above reach)

3. Mobility: Lizard Pose, Quad Rollout,
Cobra Pose to Downward Dog Pose