In CrossFit Daily Workout

Monday, 10/15/2018
A. Back Squat
Add 10 pounds to your current 1RM, and calculate its 90%
65% x 5 of 90%
75% x 5
85% x Max Reps (Must be at least 6)
*10 GHD Sit Ups after each Back Squat set
B. For time:
20 Thrusters (75/115)
10 Pull-Ups
30 Front Squats (75/115)
20 Pull-Ups
40 Back Squats (75/115)
30 Pull-Ups
Ninja:
For time:
Row 2000 Meters
50 Air Squats
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
———-
Tuesday, 10/16/2018
A. Bench Press
Add 5 pounds to your current 1RM, and calculate its 90%
65% x 5 of 90%
75% x 5
85% x Max Reps (Must be at least 6)
*10 Hip Extensions after each Bench Press set
B. Tabata
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Kettlebell Swings (16/24)
Push-Ups
Box Jump-Overs (20/24)
Plank Hold (on elbows)
Ninja: Same
Bonus:
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
———-
Wednesday, 10/17/2018
A. Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – scale down accordingly to prioritize mechanics over weight.
B. 3 Rounds of:
400 Meter Run
20 Wall Ball (14/20)
10 Unbroken Deadlifts (pick weight accordingly)
Ninja:
3 rounds of:
400 Meter Run
20 Calorie Row
Bonus:
5K Row
———-
Thursday, 10/18/2018
A. Deadlift
Add 10 pounds to your current 1RM, and calculate its 90%
65% x 5 of 90%
75% x 5
85% X Max Reps (Must be at least 6)
*10 Bicep Curls each arm after each Deadlift set
B. 3 rounds of:
10 Push Presses (95/135)
20 Toes to Bar
40 Double-Unders
Ninja:
3 rounds of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
Bonus:
E2MOM for 10 minutes:
4 Rope Climbs
———-
Friday, 10/19/2018
A. Strict Press
Add 5 pounds to your current 1RM, and calculate its 90%
65% x 5 of 90%
75% x 5
85% x Max Reps (Must be at least 6)
*Single-Arm Overhead Walking Lunge x 20 steps (10/arm) after each Strict Press Set
B. For time of:
800 Meter Run
80 Sit-Ups
30 Overhead Squats (65/95)
15 Handstand Push-Ups
Ninja:
For time:
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Jumping Pull-Ups
Bonus:
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds
———-
Saturday, 10/20/2018
Barbell: TBD
In teams of two:
“Partner Cindy”
AMRAP in 30 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Alternate Pull Ups, Push Ups and Squats between partners, with only one working at the time.
———-
Sunday, 10/21/2018
Hero Workouts at Terra Nova: TBD