In CrossFit Daily Workout

Monday, 10/8/2018
A. Back Squat (De-load)
5 @ 40%
5 @ 50%
5 @ 60%
*10 GHD Sit Ups and a 30 Second Sprint on Assault Bike or Rower after each back squat set
B.AMRAP in 10 minutes of:
5 Dumbbell Man-Makers (Pick weight accordingly)
10 Pull-Ups
15 Box Jumps (20/24)
Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
Ninja:
Switch pull ups for jumping pull ups
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 3 reps @ 65-75%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90%
———-
Tuesday, 10/9/2018
A. Bench Press (De-load)
5 @ 40%
5 @ 50
5 @ 60
*10 bicep curls each arm + 10 hanging knee raise after each bench press set
B. Four sets of:
400 Meter Run
20 Kettlebell Swings (16/24)
20 Wall Balls (14/20)
Rest 4 minutes
*This means SPRINT
Ninja:
Four sets of:
400 Meter run
15 Kettlebell Swings
15 Wall Balls
Rest 4 minutes
Bonus:
Every 2 minutes, for 16 minutes (8 sets) of:
2 Clean Lift-Offs + Clean
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then clean.
———-
Wednesday, 10/10/2018
A. NOT FOR TIME:
15-12-9
Power Cleans (135/185) (Scale down accordingly)
Handstand Push-Ups (Strict, if you have it)
B. E2MOM, for 12 minutes (3 sets of each):
Station 1 – Dumbbell/KB Z-Press x 8 reps
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps
(if you cannot perform with straight legs, try them from a tucked position)
Ninja:
Same, but do v-ups instead of toe to bar
Bonus:
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%
———-
Thursday, 10/11/2018
Deadlift (De-load)
5 @ 40%
5 @ 50%
5 @ 60%
*25 feet hand stand walk or 5 wall walks after each deadlift set
B. Vicki’s Birthday workout:
9 Rounds of:
5 Deadlifts
19 Sit Ups
5 Front Squats
9 Box Jumps
*E2MOM 1 Bar Muscle Up/ 3 Strict Pull Ups
(Start Workout with the Bar Muscle Up or the 3 Pull Ups
Bonus:
800 Meter Run
1000 Meter Row
800 Meter Run
———-
Friday, 10/12/2018
A. Strict Press (De-load)
5 @ 40%
5 @ 50%
5 @ 60%
*20 total dumbbell or kb walking lunges + max set of strict pull ups after each strict press set
B. Six sets for max reps of:
30 Seconds of Thrusters (65/95)
Rest 30 seconds
30 Seconds of Box Jump-Overs (20/24)
Rest 30 seconds
Score is total number of reps, so count up all the way
Ninja:
E2MOM, for 12 minutes (6 sets):
15/10 Calories of Assault Bike/Row
10 Dumbbell Thrusters
Bonus:
Take 15-20 minutes to build to a heavy Clean
———-
Saturday, 10/13/2018
Barbell: TBD
In teams of two, AMRAP in 20 minutes of:
400 Meter Run
20 Power Snatches (65/95)
20 Knees to Elbow
*Partners can divided up the cleans and toes to bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must stay within arm’s reach.
———-
Sunday, 10/14/2018
Hero Workout at Terra Nova: TBD