In CrossFit Daily Workout, Uncategorized

Monday, 5/7/2018
Warm Up:
Coach’s Choice + 10 Wall Balls
A. 5 sets of:
2-3 Tempo Back Squat (30X1) @ 70-75%
Rest 15-20 seconds
10-12 Under Grip Strict Pull-Ups
Rest 3 minutes
B. 4 sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (95/135)
N. “Griffin”
800 Meter Run
400 Meter Run (Backwards)
800 Meter Run
400 Meter Run (Backwards)
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Tuesday, 5/8/2018
Warm Up:
Coach’s Choice + 11 Wall Balls
A. 4 sets of:
3-5 Tempo Shoulder Press (21X1) @ 70-75%
Rest 2-3 minutes – working on lower body mobility during rest periods
B. AMRAP in 12 Minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
N. 10-9-8-7…1 of:
V-Ups
Push Ups
Run 200 Meters after each set
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Wednesday, 5/9/2018
Warm Up:
Coach’s Choice + 12 Wall Balls
A. 5 sets of:
Power Clean (2.2.2) @ 75%
(rest 10 seconds between doubles)
Rest 3 minutes
B. 3 sets for times of:
100 Double-Unders/ 200 Singles
30 Kettlebell Swings (16/24)
15 Pull-Ups
Rest 3 minutes
Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
N. 21-15-9 of:
Calorie Row
GHD Sit Ups
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Thursday, 5/10/2018
Warm Up:
Coach’s Choice + 13 Wall Balls
A. 3 Sets of:
8-10 Bulgarian Split Squat, each leg @ 30X0 (use a bench or a box and no weight)
Rest 30 seconds
8-10 Single-Arm Kettlebell or Dumbbell Strict Press (use a weight that will allow for unbroken sets)
Rest 30 seconds
B. 21-15-9 0f:
Overhead Squats (65/95)
Bar-Facing Burpees Over the Barbell
N. For Time:
1 Mile Run
2000 Meter Row
1 Mile Run
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Friday, 5/11/2018
Warm Up:
Coach’s Choice +14 Wall Balls
A. 3 sets of:
6-8 Tempo Bench Press (20X0) @ 75-80%
Rest 15-20 seconds
2 Rope Climbs
Rest 3 minutes
B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
500 Meter Row
30 Abmat Sit Ups
Max Reps of Pull-Ups
N. 7 Minute of Burpees
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Saturday, 5/12/2018
Barbell: TBD
“Mother’s Day Workout”
TBD
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Sunday, 5/13/2018
Hero Workout at CrossFit Terra Nova
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