Tuesday 8.6.24
Workout of the Day 20:00 Row for Max Meters Notes Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating. Check this chart for 20:00 row averages...
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Wednesday 8.7.24
Workout of the Day STRENGTH Split Jerk 4×3, building Notes Today we’ll be taking the barbells from the racks for our split jerks. If you are looking for a reference for your split jerks, you can refer...
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Thursday 8.8.24
Workout of the Day A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Clean Waves (% of Clean 1 RM) 1) 2 reps at 70% 2) 2 reps at 75% 3) 2 reps at 80% 4) 2 reps at 73% 5) 2 reps at 78% 6) 2...
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Friday 8.9.24
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up: 5×2, as heavy as possible B. Split Jerk: 4×3, building C. Clean Deadlift: 5×3, building D. Back Squat: 5×3-5, building Notes Tomorrow we...
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Saturday 8.10.24
Workout of the Day PARTNER METCON CrossFit 2024 Semifinal Event 2 5 Rounds For Time: 100 Double Unders 20 Toes to Bar 10 Front Squats Notes Today we’ll tackle this beast of a workout… with a buddy!...
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Sunday 8.11.24
Workout of the Day “Mythic Strength” Deadlift 2 x 45 Seconds AMRAP (RPE 8-8.5) Rest 2-3 min. Notes Ramp up tp approx same weight as last week. Aim for higher reps (10+). Full resets (No TnG). Single...
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Monday 8.12.24
Workout of the Day STRENGTH A1. Weighted Chin Up: 5×2, as heavy as possible A2. Single Leg Squat (Pistol): 4×5 each side Notes Superset the two movements, resting about 30 seconds after the chin ups...
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Tuesday 8.13.24
Workout of the Day STRENGTH Bench Press Build to Heavy 5 reps Notes Compare to Week 4 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should...
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Wednesday 8.14.23
Workout of the Day STRENGTH Turkish Get-Up 1-1-1-1-1 Notes In 5 total sets, work up to a heavy single on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight...
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Thursday 8.15.24
Workout of the Day A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Snatch Waves (% of Snatch 1 RM) 1) 2 reps at 70% 2) 2 reps at 75% 3) 2 reps at 80% 4) 2 reps at 73% 5) 2 reps at 78% 6)...
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Friday 8.16.24
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up: 5×2, as heavy as possible B. Bench Press: 5×5, building C. Deadlift: 5×3, building D. Back Squat: 5×3-5, building Notes Tomorrow we have...
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Saturday 8.17.24
Workout of the Day CrossFit Open WOD 15.4 AMRAP in 8 minutes: 3 Handstand Push-Ups 3 Cleans (185/125 lb) 6 Handstand Push-Ups 3 Cleans 9 Handstand Push-Ups 3 Cleans 12 Handstand Push-Ups 6 Cleans 15...
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Sunday 8.18.24
Workout of the Day “Mythic Strength” Farmers & Sandbag Carry Medley 80 ft Farmers into 80 ft sandbag carry (RPE 8). 3 sets moderately heavy, same weight across for both implements. Rest 2-3 min....
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Monday 8.19.24
Workout of the Day STRENGTH A1. Weighted Chin Up: 4×2, 1xMax Effort Set @ bodyweight A2. Goblet Curtsy Lunge: 4×8-12 ea side Notes Superset the two movements, resting about 45-60 sec between them. The...
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Tuesday 8.20.24
Workout of the Day Every 5 minutes for 5 sets: 10 DB Bench Press 500 m Row Notes Perform the 10 reps on the bench press unbroken and work up to a challenging weight. The row should be faster than your...
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Wednesday 8.21.24
Workout of the Day STRENGTH Push Press 5×3, building Notes After a couple of warm up sets, take 5 work sets to build to something heavy and technically sound for 3 reps. METCON For Time: 21-15-9...
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Thursday 8.22.24
Workout of the Day A. Every 90 seconds for 12 sets, complete (18 minutes): Advanced Clean Waves (% of Clean 1 RM) 1) 1 rep at 70% 2) 1 rep at 75% 3) 1 rep at 80% 4) 1 rep at 75% 5) 1 rep at 80% 6) 1...
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Friday
Workout of the Day FLOATER STRENGTH A. Weighted Strict Chin Up: 5×2, as heavy as possible B. Push Press: 5×3, building C. Clean Deadlift: 5×3, building D. Back Squat: 5×3-5, building Notes Tomorrow we...
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Saturday 8.24.24
Workout of the Day 20:00 AMRAP of: 8 Toes-to-Bars 10 Dumbbell Hang Power Clean-and-Jerks (50/35 lb) Floater Cardio Movement: A: 14/12 Calorie Row B: 12/10 Calorie Bike C: 270m Run Notes Intent for this...
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Sunday 8.25.24
Workout of the Day 4 Progressive Sets of: 2x Hand over Hand Sled Rope Pull Then Push 25 Hollow Rocks 1:00e Single Arm KB Hold Notes Work through the triplet trying to build to a challenging load on the...
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