Monday 4.8.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 9 minutes:
1 Power Clean + 2 Front Squats

2. Every 90 seconds, for 21 minutes:
Station 1: 1 Round of DB Complex*
*10 DB Deadlifts (50/35)
8 DB Hang Power Cleans
6 DB Squats
Station 2: Run 200m
**Scale weights and running meters to allow
for at least 15 seconds of rest between stations

3. Mobility: Hamstring rollout, Quad rollout, Lowback
rollout, Sup trap smash with lacrosse ball

Friday 4.5.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
2-Position Snatch (2″ below the knee + floor)

2. “Chelsea”
Every minute, for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
*Continue until you can no longer complete the work in
the minute. Stop at 30 minutes. Scale to allow athletes
to complete at least 10 rounds

3. Mobility: Pec smash, Lat rollout, Triceps smash,
Quad rollout

Thursday 4.4.2019

CrossFit Workout of the Day

1. Spend 15 minutes and rotate through..
Station 1: Ring Muscle-up Progressions
Station 2: L-Sit Hold Progressions
Station 3: Handstand Push-up Progressions

2. For Time:
Run 400m
50 Wall Balls (20/14)
5 Rope Climbs
30 Wall Balls
3 Rope Climbs
10 Wall Balls
1 Rope Climb
Run 400m

3. Mobility: Lizard Pose, Half Frog Pose, Lat rollout,
Hamstring rollout

Wednesday 4.3.2019

CrossFit Workout of the Day

1. 4 sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

2. 5 minute AMRAP:
2 DB Deadlifts (50/35)
2 DB Front Squats
2 DB Push Press
2 DB FR Reverse Lunge
2 DB Push Jerk

Immediately into…

5 minute AMRAP:
35 Double-Unders
5 Burpee Box Jump Overs (24/20)
5 Strict Pull-ups

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

Tuesday 4.2.2019

CrossFit Workout of the Day

1. Every minute, for 8 minutes:
Push Jerk + Push Press
*Build to today’s heavy complex

2. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Shoulder-to-Overhead (135/95)
Toes-to-Bar

3. Mobility: Triceps smash, Barbell grip smash,
Lowback rollout

Monday 4.1.2019

CrossFit Workout of the Day

1. 4 sets of:
Handstand Walk/Hold x 45-60 seconds
Rest 60 seconds
Double FR KB Squat x 6-8 reps @ 22X1
Rest 60 seconds

2. 2 Rounds For Max Reps of:
90 seconds Max Calorie Row
Rest 30 seconds
90 seconds Max Thruster (75/55)
Rest 30 seconds
90 seconds Max Double-Under
Rest 30 seconds
90 seconds Max Ring Dip
Rest 30 seconds

3. Mobility: Delt smash, Glute rollout, Quad
rollout, Adductor rollout

Friday 3.29.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
Deadlift x 2-3 reps*
*Athletes pick loading

2. Every minute, for 21 minutes:
Minute 1: 15 Double Russian KB Swings (53/35s)
Minute 2: 10 FR KB Box Step Overs (53/35s, 24/20)
Minute 3: 15 Unbroken Wall Balls (20/14)
*Scale reps/movements to keep from missing a station

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