Thursday 8.27.20

CrossFit Workout of the Day

4 Rounds For Time:
400m run
30 Alternating Box Step-ups 24/20
20 Push-ups

Every 3 Minutes for 12 Minutes
8 Rear foot Elevated Single-leg Squat Each Leg
30 Seconds Side Plank Each Side

– add weight to single-leg squats for additional challenge. 

Wednesday 8.26.20

CrossFit Workout of the Day

Every 2.5 Minutes for 12.5 Minutes                                                                           
3-5 Strict pull-up                                                                                                                                              3-5 Kipping pull-up      
3-5 Butterfly pull-up                                                                                                    

For Time…
2k row

intent – aerobic power test.
– begin fast, end faster.
– should not start at a rate which you cannot maintain and increase throughout the row.

Powell Raise

DB curls
3×12 each arm

– heavier than previous week.

Tuesday 8.25.20

CrossFit Workout of the Day

Push Press
15 Minute Window to Establish an 8RM

For time…
400m Run
30 Single-Arm Dumbbell Shoulder to Overhead 50/35lb.
30 Toes-to-Bar
60 Double-unders
400m Run
20 Single-Arm Dumbbell Shoulder to Overhead
20 Toes-to-Bar
40 Double-unders
400m Run
10  Single-Arm Dumbbell Shoulder to Overhead
10 Toes-to-Bar
20 Double-unders

Accessory Work
Banded Face Pull

Monday 8.24.20

CrossFit Workout of the Day

Back Squat
15 Minute Window to Establish an 8RM 

2 Rounds:
250/200m Row
8 Devil Press 35/20lb.
25 Wallballs 20/14
8 Devil Press 35/20lb.
250/200m Row

4 Minute Rest

intent – lactate endurance energy system training. Go faster than you think you should and fight to hang on! 

Accessory Work
Spanish Squat

– use thick bands.
– descend to about 1/2 depth without hinging.

Saturday 8.22.20

CrossFit Workout of the Day

In Teams of 3...
For Time
3 Mile Run

– as partner 1 runs 100m partner 2 holds a plank and partner 3 holds a wall-sit at squat depth. When p1 returns p2 advances to the wall-sit and p3 advances to the run, and p1 transitions to the plank hold.
– each partner is limited to the 100m distance. 

Accessory Work
Coach Led Stretching 8-10 Minutes

Friday 8.21.20

CrossFit Workout of the Day

Every 2 Minutes for 10 Minutes
4 Reps

– Add weight each set.
– Build to a heavy set of 4 reps for the day

Every 90 Seconds x 6
3 power cleans
2 push press
3 front squats

– Add weight each round.
– Build to a heavy complex for the day. 

Accessory Work
Trap-3 Raise