In CrossFit Daily Workout

Monday, 4/30/2018
Warm Up:
Coach’s Choice + 15 Wall Balls
A. 15 Deadlifts @ 60%
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
10 Deadlifts
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
5 Deadlifts
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
B. 4 sets of AMRAP in 2 minutes of:
10 Box Jumps (20/24)
10 Push Press (75/115)
Rest 2 minutes between sets
N. (N= Ninja (Alternative workout)
1 Mike Run/ with vest
———-
Tuesday, 5/1/2018
Warm Up:
Coach’s Choice + 14 Wall Balls
A. Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds
Rest 2 minutes
B. 4 Rounds of:
20 Kettlebell Snatches, Total (16/53)
400 Meter Run
N. 5K Row
———-
Wednesday, 5/2/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. AMRAP in 8 Minutes of:
250 Meter Row
10 Burpees
10 Thrusters (65/95)
Rest 8 minutes, and then…
B. AMRAP in 8 minuutes of:
40 Double-Unders/ 120 Singles
20 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes, and then…
C. AMRAP in 8 minutes of:
20 Box Jumps (20/24)
15 Toes to Bar
10 Ring Dips
N. “Annie”
50-40-30-20-10 of:
Double Unders
Abmat Sit Ups
———-
Thursday, 5/3/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A. Five sets of:
3-5 Back Squat @ 80%
Rest 60 seconds
8-10 Single-Arm Dumbbell/ Kettlebell Row
Rest 60 seconds
B. AMPAP in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. 75/115)
N. 10-9-8-7….1 of:
GHD Sit Ups
200 meter run between sets
———-
Friday, 5/4/2018
Warm Up:
Coach’s Choice + 11 Wall Balls
A. Four sets of:
4-6 Push Press @ 75-80%
Rest 90 seconds
20 Farmer’s Carry Kettlebell Walking Lunges, Total (16/24)
Rest 90 seconds
B. For time:
400 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
400 Meter Run
N. 10 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
———-
Saturday, 5/5/2018
Barbell: TBD
Victor’s B-Day Workout
AMRAP in 35 minutes of:
5 dead lift (155/225)
4 Burpees over the bar
19 lunges, total
80 double unders/ 160 singles
3 strict pull-ups
———-
Sunday, 5/6/2018
Hero Workout at CrossFit Terra Nova