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CrossFit Workout of the day

You choose the day. We choose the workout. 

Monthly Ab Challenge: April: :45 on :15 off Weighted leg raises/ weighted V-up

Monday 5/12

Monday 5/12

Warm-up

Kettlebell or Dumbbell Suitcase Carry x 50m per side
Single Arm Kettlebell or Dumbbell Romanian Deadlift x 10 reps per side
Double Arm Kb/DB overhead press x 10 reps
Empty bar Kang Squat x 10
Empty bar Pause Backsquats x 10

A.
Take 10 minutes to build to 80% Front Squat on bar 1, and 80$ split jerk on Bar 2. 

Every 2 minutes, for 8 sets:
Front Squat x 2 reps @ 75-80%

Split Jerk x2 reps @ 75-80%

B.

“Nuno”
Three rounds for time of:
Run 400 Meters
9 Front Squats (205/155 lbs)

C. 

AMRAP in 6 minutes:

Weight vest air squats Get a ball if you have to but, be sure to go full depth.

Tuesday 5/13

Tuesday 5/13

Warm up
300 Meter Ski Erg

followed by…

Three rounds of:
Scapular Pull Ups x 8 reps
Jumping Eccentric Negative Pull-Ups x 1-2 reps

5/5 SA DB press

A.
Every even minute,

1 Strict Pull-Up
2 Dynamic Chest to Bar Pull-Ups
3 Dynamic Pull-Ups

Every odd minute:

1 C& J increase until desired form is compromised. 

B.
Every minute, on the minute, for 24 minutes:
Station 1 – 1/7 Handstand Push-Ups 

Station 2 – Rope Climbs x 1-2 reps
Station 3 – Lateral Burpees over a Dumbbell x 10 reps
Station 4 – 12 Box jumps

Wednesday 5/14

Wednesday 5/14

Warm up
200 Meter Row
16 Reverse Goblet Lunge
8 Paused Goblet Squat
8 Kettlebell Swings
5 Tall Box Jumps


In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Box Jumps (24/20

 Thursday 5/15

Thursday 5/15

Warm Up
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat

Then…

Complete 5-7 reps of each task:
Dimmels

Deadlifts
Good Morning

Press from BTN
Overhead Squat

A.
Take 10 minutes to build to 85% DL and Push press weight and then…

Every two minutes, for 12 minutes (6 sets):
Deadlift x 1 rep @ 85-90%

Push press x 1 rep @ 85-90%

B.
“Fran”
21-15-9
Thrusters (95/65 lbs)
Pull-Ups

C.

AMRAP in 7 minutes with a weight vest

200 m run

20 push ups

Friday 5/16

Friday 5/16

Warm-Up
10 cal Bike
10 pull aparts

10 overhead pull aparts

10 Behind the back pull aparts

10 Banded row

A.

Warm up to 80% Bench press and a challenging FR BB lunge

Every 2 minutes for 8 sets

2 Bench press at 80-90%

8 -10 heavy FR BB lunges

B.
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)

Saturday 5/17

Saturday 5/17

Warm-Up

Two sets of
250 Row or Ski
10 Jumping Air Squats
12 Reverse lunges

 

  1. 5 rounds for time:

7 Shoulder to overhead (50/35s)

20 buprees

  1.  4 rounds for time:

7 DB suitcase DL (50/35)

20 Goblet squats


Three rounds for time, of:
7 Devil’s Press (50/35 lb dumbbells)
20 Dumbbell Walking Lunges with Farmer Carry (50/35 lb dumbbells)

SCHEDULE

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Aerial Arts Performance

Workout of the Day

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FAQ

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 2956 Treat Blvd H,

Concord, CA 94518

925-798-6235

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