In CrossFit Daily Workout

Monday, 10/22/2018
A. Back Squat
Add 10 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max reps (Must be at least 4)
*Max set of Strict Pull Ups after each Back Squat set
“Diane”
21-15-9 of:
Deadlifts (155/225)
Hand Stand Push Ups
Ninja:
For time:
40 Kettlebell Swings
20 Dumbbell Push Presses
30 Kettlebell Swings
15 Dumbbell Push Presses
20 Kettlebell Swings
10 Dumbbell Push Presses
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 1 rep
(build over the course of the three sets)
followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean x 1 rep @ 80+%
———-
Tuesday, 10/23/2018
A. Bench Press
Add 5 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max Reps (Must be at least 4)
*7 Unbroken Heavy Wall Balls after each Bench Press set
B. Against a two-minute running clock, complete the following:
400 Meter Row
Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.
Ninja: Same
Bonus:
200 Meter Farmer Carry (32kg each arm)
———-
Wednesday, 10/24/2018
A. 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”
B. 3 sets for max reps of:
60 seconds of Wall Ball (14/20)
60 seconds of Rest
60 seconds of Power Cleans (95/135)
60 seconds of Rest
60 seconds of Box Jumps (20/24)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
Ninja: Same
Bonus:
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
———-
Thursday, 10/25/2018
A. Deadlift
Add 10 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max reps (Must be at least 4)
*Max set of strict toe to bar after each Deadlift set
B. For time:
1000 Meter row
Then
5 rounds of:
5 x (1 Power Snatch + 1 Squat Snatch, 55/75) Focus on speed under the bar
15 Pull-Ups
Ninja:
1000 Meter row
Then
5 rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters
Bonus:
5 sets of:
25 feet hand stand walk
———-
Friday, 10/26/2018
A. Strict Press
Add 5 pounds to your current 1RM and calculate its 90%
70% x 3 of the 90%
80% x 3
90% x Max Reps (Must be at least 4)
*5-7 Glute ham raise after each Strict Press set
B. For time:
50 Strict High Knees
then
3 rounds of:
10 Front Squats (95/135)
10 Ring Dips
then
50 Strict High Knees
Ninja:
For time:
50 High Knees
then
3 rounds of:
10 Goblet Squats
10 Push Ups
then
50 High Knees
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)
B.
Take 20 minutes to build to today’s 1-RM Snatch
———-
Saturday, 10/27/2018
“Barbell for Boobs”
10AM
———-
Sunday, 10/28/2018
Hero workout at Terra Nova: TBD