CrossFit WOD, June 27, 2020

Saturday

Warm-up
Warm-up
2:00 Cardio Choice

Into…

AMRAP x 8 MINUTES
10 Scap Push Ups
20 Shoulder Taps
10 Samson Lunges
10 Elbow Punches w/ Barbell

Workout
Metcon
EMOM x 20 MINUTES
MIN 1 – :50 Up-Down Over Bar
MIN 2 – :50 Front Rack Lunges (155/105)|(115/75)
MIN 3 – :50 Barbell Front Rack Hold
MIN 4 – Rest

(No Measure)

Optional Finisher
Metcon
3 SETS
30 Deadbugs
30 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, June 26, 2020

Friday

Warm-up
Warm-up
2 ROUNDS
10 PVC Pass Throughs
10 Alt. Groiners
20 Jumping Jacks

2 ROUNDS
10 Bootstrappers
10 Behind the Neck Snatch Grip Shoulder Presses
20 Single Unders

2 ROUNDS
10 Snatch Deadlifts
10 Hang Muscle Snatches
20 Double Unders

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press

(Score is Rounds + Reps)

CrossFit WOD, June 25, 2020

Thursday

Warm-up
Warm-up
3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges

Into …

2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges

Into…

1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups

Strength
Metcon
5 SETS ON A 12:00 CLOCK…
3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Workout
Metcon
FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)

CrossFit WOD, June 24, 2020

Wednesday

Warm-up
Warm-up
AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips

Workout
Metcon
EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/10)
400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down
Warm-up
ON A 8:00 RUNNING CLOCK…
4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching
– Cobra Stretch
– Child’s Pose
– Pigeon (L/R)

(No Measure)

CrossFit WOD, June 23, 2020

Tuesday

Warm-up
Warm-up
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Moose Antlers/Arm

Into…

2 ROUNDS
5 Clean Grip Deadlift
5 Hang Muscle Cleans
10 Alt Elbow Punches
5 Front Squats

Strength
Metcon
5 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
+
3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
15 Hang Squat Cleans (135/95)|(95/65)
35 Sit-Ups

(Score is Time)

CrossFit WOD, June 22, 2020

CrossFit 727

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…

400M run

20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards 20 Step-ups
20 Alt. Elbow Punches
:30 Barbell Overhead Hold

Strength

Metcon

CrossFit WOD, June 21, 2020

Sunday

Warm-up
Warm-up
AMRAP x 8 MINUTES
Row/Bike 1:00
5 Push Up to Pike
10 Shoulder Taps
10 Box Step Ups
5/5 Single DB Up Downs

Strength
Metcon
3 SETS
Max Reps DB Floor Press (Athlete Choice)
20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon
2 SETS
1:30 – Max Single DB Burpees (Athlete Choice)*
1:30 – Max Single DB Box Step-Ups (24/20)
1:30 – Row or Bike for Cals
1:30 – Max Slam Balls (20/10)
1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.

(Score is Reps)

CrossFit WOD, June 20, 2020

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
5 Kang Squats
10 Alt. Groiners
20 Mountain Climbers

Into…

AMRAP x 5 MINUTES
5 Med Ball Front Squats
10 Med Ball Push Press
20 Jumping Jacks

Workout
Metcon
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)
30-60-90-120-150
Double Unders

(Score is Time)

Finisher
Metcon
"TABATA"

8 SETS (:20 ON / :10 OFF)
Med Ball Russian Twists

(No Measure)

CrossFit WOD, June 19, 2020

Friday

Warm-up
Warm-up
2 ROUNDS (5:00 Cap)
200m Run
10 Good Mornings
8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in a Quarter Squat
5 Jumping Squats
10 Cossack Squats
5 Hang Muscle Snatches

Extended Warm-up
Hang Power Snatch (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Workout
Metcon
AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups

(Score is Rounds + Reps)

CrossFit WOD, June 18, 2020

Thursday

Warm-up
Warm-up
2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES
10 Bootstrappers
10 BB Good Mornings

Strength
Deadlift (5×3)
5×3
Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout
Metcon
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
15/12-15/12-15/12
Bike Cal

-Rest 2:00-

FOR TIME
20/15-20/15-20/15
Bike Cal
12-9-6
Deadlift (275/185)|(185/135)

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)