Workout of the Day

Tuesday, March 26, 2019

Warm-up
Foam roll – t-spine, lats
Banded tricep stretch
Banded hip drill

Strength
Front Squat
10-8-6-4-2
*Work up to heavy 2R
*20 min.

Conditioning
5 rounds
15 unbroken wallballs, 20#/14#
Max. push-ups
*Rest 1 min. between rounds. Wallballs must be unbroken.

Wrap-up
30 straight leg raises
Stretch progression

Monday, March 25, 2019

Warm-up
5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 se. hold
10 glute bridges

Strength
Deadlift
10-8-6-4-2
*Work up to heavy 2R
*20 min.

Conditioning
Heavy Helen – 3 rounds for time:
400m run
21 KB swings, 32kg/24kg
12 pull-ups

Wrap-up
3 x 10 hollow rocks + supermen
Stretch progression

Saturday, March 23, 2019

*HAPPY BIRTHDAY TO COACH RICK!!* 

The CrossFit Games OPEN Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Friday, March 22, 2019

Warm-up
2 rounds
2KB overhead carry x 1 lap
2KB rack carry x 1 lap
10m geckos

Strength
3 rounds
Power clean complex:
3 clean DL to pos. 2
3 clean pulls
3 power cleans
*Coach led, done as a group, add weight each complex.

Conditioning
6 rounds
3 power cleans, 205#/115#
5 heavy wall balls, 25#/20#
7 pull-ups/ring rows

Wrap-up
Stretch progression

Thursday, March 21, 2019

Warm-up
Foam roll – lats, t-spine
LAX ball – traps
Weighted PVC pass through x 10

5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 sec. hold

Strength/Skill
Handstands
Kick up to wall 
Holds
Shoulder Taps

Push-Press
Review & warm-up

Conditioning
4 rounds
1 min. push presses, 95#/65#
1 min. box jumps, 24″/20″
1 min. T2B/HKR
1 min. KB swings
1 min. rest

Wrap-up
Stretch progression

Wednesday, March 20, 2019

Warm-up
Zoo Trip

Strength
4 rounds
2KB deadlift x 7
10m farmer carry
2 KB deadlift x 7
10m farmer carry
*As heavy as possible for each round.
*20 min.

Conditioning
For time:
1200m run (2 laps around building)

Wrap-up
30 plate sit-ups
Stretch progression

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