Workout of the Day: 3/27/17 - 4/2/17

We are finally back to our regular programming after an exciting 5 weeks of the CrossFit Open. During the next couple of months, we will be focusing on improving our pushing and pulling strength, especially as it pertains to getting better at strict pull-ups and pushups. We will also be working on some skill pieces for kipping pull-ups, muscle-ups, toes-to-bar, etc. It's going to be awesome!

 

MON 3/27

A. 5 sets:

Strict Press x 5,4,3,2,1

(Rest as needed)

Single Leg DB Romanian DL x 5-6/leg (only 4 sets of these)

(Rest as needed)

 

B. 10 min. AMRAP:

12 Russian KBS (62/44#)

8 Burpees 

6 K2E

 

TUE 3/28

A. 4 sets:

Back Squat @31x1 x 5-8 reps

 

B. 3 sets: 

Ring Rows - 20 sec AMRAP

(rest 40 sec)

 

C. 2 Rounds: 

1min AMRAP - DUs

(1min rest)

1min AMRAP - box step ups (alt. legs)

(1min rest)

1min AMRAP - Get ups 

(1min rest)

1min AMRAP - row for cals 

(3 min rest)

 

WED 3/29

A. 10 min. strict pulling progressions 

*Warm-up & then do one max effort to test your current capacity in one of the following: AMSAP straight arm hang in 90 sec; AMSAP chin-over-bar hang in 90 sec; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

*In remaining time: 3-5 sets x 2-3 reps pull-up negatives 

 

B. For reps:

3 minutes AMRAP - HR push-ups

1 min rest, then...

4 Rounds:

2 min - Row for cals (1st Rnd @50-60%; 2nd Rnd @60-70%; 3rd Rnd @70-80%, 4th Rnd 80-90% perceived effort)

1 min - Front Leaning Rest 

(1min Rest)

*2 scores: reps from pushups & cals from row

 

THU 3/30

A. 3 sets: 

Pendlay Row @20x1 x 4-7 reps

(Rest 30 sec)

DB Box Step-up x 8-12/leg

(Rest 30s b/w legs)

 

B. Partner WOD!

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:

Wall Ball (20/14#)

Box Jump (24/20") step down (focus on landing quietly on box - absorb impact)

*Partners start on opposite activities and switch once each person has finished the given task

 

FRI 3/31

A. Hang Power Clean x 3 + Push-Press x 2 - 15 minutes to build to a moderately tough complex 

(Moderately tough meaning no misses in the build to one challenging set) 

 

B. 12 min. AMRAP:

4 Hang Power Cleans (70% of today's best complex NTE 135/95#) 

8 Lateral Burpees over the Bar

200m Run (75th st)

 

C. Tabata Side Plank

 

SAT 4/1

Saturday surprise!

 

SUN 4/2

SUNDAY STRETCH @ 10AM or rest.