Workout of the Day

Friday 160923 – All Levels/Experienced

CrossFit Benchmark “Fight Gone Bad” 3 rounds for max reps, 1 minute at each station: Row for Calories Wallballs (20/14) Russian Kettlebell Swings (32/24) Box Jumps with step down (24/20) Push Press (75/55) Rest

Thursday 160922 – Competition

Warm up 3 rounds of: 400 m Run 8 Glute Bridges 8 Cossack Squats (4/leg) 8 Good Mornings (light weight) 8 Muscle Cleans (light weight) Strength Front Squat 5×2, across (75% of Monday’s 5 RM from 9/19) A1. Single Arm… Read more »

Tuesday 160920 – Beginner

Strength Strict Press 5×4, increasing alternating with Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(4+4+4) (45/35) Rest 2-3 minutes between sets. Compare to 9/13/16. Conditioning Every 2 Minutes, 8 Rounds of: 2 Power Cleans + 2 Push… Read more »

Tuesday 160920 – Experienced

Skill/Strength 5×5-7 Strict Handstand Push ups, alternating with 5×5-7 Strict Ring Dips Note: To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5 Ring Dips is easy, add a 3-count… Read more »

Monday 160919 – Competition

Warm up 2-3 rounds of: 1 TGU each arm, increasing weight each round Teacup Drill or Pec Stretch of Choice 8-10 Contralateral Deadbugs Lateral Banded Walks 8-10 Wall Squats Any additional mobility/warm up prep. Strength Find Front Squat 5 RM… Read more »