CrossFit Workout of the Day
You choose the day.
We choose the workout.
Monthly Ab Challenge:
March: 100 crunchy frogs
50/50 side crunchy frogs
MONDAY
3/2
Monday
Warm up
with a barbell:
5/5 RDL
10 Goodmornings
5 hang power clean and press
5 presses from behind the neck
5 back squats
10 burpees over the bar
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A.
Every 2 minutes for 5 minutes:
2,2,2,2,2 Dealift
2,2,2,2,2 push press
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Start at heavy and see how far you can go. If you did this on Feb 19 , try to begin at the weight you used for your first double.
B.
Every 4 minutes, for 12 minutes (3 sets of):
10/7 Calorie Echo/Assault Bike
10 Clean and Jerks (95/65lbs)
10/7 Calorie Echo/Assault Bike
At 12 minute mark:
2 rounds for time:
10/7 cal bike
10 Hang power clean (135/95)
TUESDAY
3/3
Tuesday:
Warm up:
2 minute jump rope
10 jump lunges
10 squats
10 push ups
A.
Every 2 minutes for 10 minutes:
2 split Jerk
Every 2 minutes for 6 minutes:
10 Drop sets Push jerk
8 push press
6 strict press
B.
Fight Gone Bad
1 minute each station for max reps
3 sets
Wall ball
SDLHP
Box Jumps
Push Press
Row
Rest
WEDNESDAY
3/4
Wednesday:
Warm up:
400 M med ball run
10 push ups on the bll
10 wall ball
20 mason twist
10 bearhug good mornings
A.
Filthy 50
50 box jumps
50 jumping pull ups
50 KBS
50 Lunges
50 K2E
50 Push Press
50 Back Extensions
50 wall ball
50 burpees
50 double unders
THURSDAY
3/5
Thursday:
Warm up
200 M run
With a band
10/10 pull aparts
10 thrusters
10 BTN pull aparts
10 Banded row
10 banded chest press (standing)
200 m run
A.
Every 2 minutes for 10 minutes
2 Bench press
Every 90 seconds minutes for 3 sets:
Wide grip pull ups
B.
Every 3 minutes, for 15 minutes (5 sets of):
10 Bench Press (95/65)
10 pull ups
200 Meter Run OR 10/7 Calorie Row/Ski
FRIDAY
3/6
Friday:
Warm up
With a band on your knees
50 high knees
10 in squat abduction
35 high knees
10/10 monster walks
20 high knees
5 slow squats
A.
Every 2 minutes for 10 minutes:
2 Back squat
Every 90 sec for 3 sets
10,8,6 Back squat drop sets
B.
CrossFit Open WOD 26.2
SATURDAY
3/7
Saturday:
Warm up:
2 rounds
3 Windmills (each arm)
50 Foot Single Arm Overhead Carry (each arm)
10 Goblet Hold Alternating Cossack Squats (5/leg)
10 Single Leg Hip Bridges (each leg)
15 Russian Kettlebell Swings
15 Plate Hops (for speed)
A.
Every 2 minutes for 10 minutes
2 Clean and jerk
B.
18 minute AMRAP
15/12 Calorie Row
16 Alternating Dumbbell Hang Clean and Jerks (50/35)
100 m run
50 Foot suitcase Hold Walking Lunge(50/35)