Rest Day or Optional Programming -Aerobic Capacity- -Row- Two sets: 45 seconds at Moderate Pace (SR between 28-32) 30 seconds at Fast Pace (SR between 32-36) 60 seconds at Easy Recovery Pace Rest 1 minute 1500 meters at Fast Pace… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Dumbbell Bulgarian Split Squats 4 x 10 each leg I… Read more »
Workout of the Day -Weightlifting- Power Clean (%’s off 1RM) 70% x 2 79% x 2 88% x 2 *Base percentages off 1RM. Complete sets on a 90 second clock. Dumbbell Snatch 5 x 5 each arm I – 95/65… Read more »
Warm Up 10 min – Slow Turkish get ups with light kettlebell. Aim for 40-50 s per get up. Alternate arms. Strength/Skill 10 min EMOM Min 1 – 5 double kettlebell swings + 3 cleans, light Min 2 –… Read more »
Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 75% x 5 85% x 3 95% x 1+ *Base percentages off 3RM. Complete sets on a 90 second clock. Front Squat 56% (of 3RM Back Squat) x 10 x… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Warm up: -Banded Good morning -PVC Overhead squats -Snatch balance Snatch: Find 1 RM Front Squat: Find 1 RM
Today's CrossFit WOD
- Focus on the Olympic lifts
- Don’t be in a rush.
- Find a good coach.