In CrossFit Daily Workout

Starting this week you will notice that we have added a new category: “Optional Work”.
“Optional Work”, just like the Ninja workout, will not be the focus of the class, but rather something that you can do instead of the workout of the day or, hopefully, in addition to.
Monday, 7/9/2018
A. Three sets of:
Front Squat x 5-6 reps @ 70-75%
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds
B. Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.
N. AMRAP in 18 minutes of:
10 Kettlebell Russian Swings
200 Meter run
Optional Work:
Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Push Press + 1 Overhead Squat
Build to today’s heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-55%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80-85%
———-
Tuesday, 7/10/2018
A.Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Pull Ups, Hand Stand Push Ups, Hand Stand Walk, Muscle Ups…)
B. Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds
N. 5K Run
Optional Work:
Every 2 minutes, for 12 minutes (6 sets):
Clean and Power Jerk x 1 rep @ 85-90%
———-
Wednesday, 7/11/2018
A. Take 20 minutes and find today’s 1-RM Clean and Jerk.
B. For time:
500 Meter Row
50 Kettlebell Swings (16/24)
100 Air Squats
500 Meter Row
N. 10-9-8-7…1 of:
GHD Sit Ups
200 meter run after each set
Optional Work:
Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps
Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter. Go as heavy as mechanics allow but the focus should be on perfect positions.
———-
Thursday, 7/12/2018
A. Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds
B. EMOM for 10 minutes:
8 Alternating Kettlebell Snatches (16/24)
Double-Unders/ Singles x Max Reps
(Score total number of double-unders or singles performed.)
N. 10K Row
Optional Work:
1 Mile run with Vest
———-
Friday, 7/13/2018
A. Four sets of:
Deadlift x 5 reps (155/225)
Rest 20 seconds
L-Seated Dumbbell/ KB Press x 5 reps
Rest 3 minutes
B. For time:
10 Strict Handstand Push-Ups
20 Thrusters (65/95)
30 Kettlebell Swings (24/32)
40 Calorie Row
30 Kettlebell Swings (24/32)
20 Thrusters (65/95)
10 Strict Handstand Push-Ups
N. Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds
then,
800 Meter Run
Optional Work:
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat
Build over the course of the 5 sets.
———-
Saturday, 7/14/2018
Barbell: TBD
Five rounds for time of:
400 Meter Run
7 Push Presses (95/135)
14 Back Squats (95/135)
N. Five rounds for time of:
400 Meter Run
7 KBPush Presses
14 Alternating Reverse Lunges with KB Farmer’s Carry
Optional Work:
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 90-95%