Category: Workout Of the Day

9.21.18

CFE:

100 double under buy in: (3×1)
600m run
30 jumping air squats
600m run
30 push-ups
600m run
30 KB SDHP
600m run
30 donkey kicks
600m run
100 double under cash out

CF:

A. Warm-up
5 Steady Rounds
40′ Walking Lunge Steps
:20 Handstand Hold
6 Strict Ring Dips
B. Strength Prep
Single Leg Squats
4×10 (2 sets per side)
C. Strength
Back Squat
3×3 @87.5%
D. Conditioning
2 Rounds:
6 Muscle Ups
3 Squat Cleans Rx – 155/105 Rx+ – 225/155
4 Muscle Ups
2 Squat Cleans
2 Muscle Ups
1 Squat Clean
Rest 2:00
-Additional Work-
E. Strength Prep #2
Tabata Plank Holds
8 Rounds
:20 on / :10 off
F. Conditioning #2
For Time:
Run 3 miles
Come out smooth and build your pace throughout
G. Gymnastics Accessory
Every 3:00 for 12:00
Row 400/300m
Max Strict Handstand Push-ups in remaining time

9.20.18

CFE:

16 T2Ring, 1600m run, 2min rest
12 T2Ring, 1200m run, 90 sec rest
8 T2Ring, 800m run, 1 min rest
4 T2Ring, 400m run 30 sec rest
2 T2Ring, 200m run. 30 sec rest
1 T2Ring, 100m run
Then: 3 rounds
15 Sumo KB squats (75/53)
20 skater lunges (10 ea)
5 strict pull-ups

CF:

A. Warm-up
B. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
-Then-
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
C. Conditioning
For Time:
30 Back Rack Lunges Rx – 95/65 Rx+ – 155/105
100 Double Unders
30 Back Rack Lunges
100 Double Unders
-Additional Work-
D. Conditioning #2
C2 Bike Erg 1k x 10
Rest 2:00
E. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)
Then
Clean Lift Off
5×3
F. Strength
Strict Press
2×10
Then
2 Rep every 2:00 for 12 Minutes
AHAP
G. Gymnastics Accessory
5 Rounds:
15 Toes to Bar
Jog 200m

9.19.18

CFE:

10m AMRAP
250m run
25 KBS (53/35)

3min rest

15m AMRAP
10 hspu
20 box jump overs
300m run

CF:

A. Warm-up
B. Strength Prep
Pause Squats 95/65
3×10
Then
Hip Extensions
3×10
C. Strength
Back Squat
4×4 @82.5%
D. Conditioning
5 RFT
2 Rope Climbs
14 Alternating Pistols
-Additional Work-
E. Conditioning #2
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike
F. Gymnastics Accessory
EMOM for 10 Minutes
8 Box Jump Overs 24/20″
4 Bar Muscle Ups

9.18.18

CFE:

10 x 200m run, 15 plate G2OH, 30 sec rest
Then: 5m AMRAP
10 weighted box step ups
8 push-ups
6 T2B

CF:

A. Warmup
B. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
-Then-
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week
C. Conditioning
For Time:
200m Run
25 Front Squats Rx – 95/65 Rx+ – 165/115
200m Run
20 Front Squats
200m Run
15 Front Squats
200m Run
-Additional Work-
D. Conditioning #2
Run 300m x 7
Rest 2:00
E. Strength Prep
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Then
Sots Press
(From back rack)
5×5
F. Strength
Deadlift
4×2
G. Gymnastics Accessory
Strict Ring Dips
10×5
Rest as needed

9.17.18

CFE:

23m AMRAP
21 double unders (3×1)
18 wallballs (20/14)
15 burpee box jumps (24/20)
12 box dips
400m run

CF:

A. Warm-up
3 Steady Rounds
Row 500m
15 Push Ups
10 Box Jumps 30/24 (step down)
B. Strength Prep
Back Rack Lunges
3×10 (5 each side) 155/95
C. Strength
Back Squat
5×5 @72.5%
D. Conditioning
AMRAP 10 Minutes
40 Bar Facing Burpees
30 Overhead Squats Rx – 95/65 Rx+ – 135/95
20 DB Box Step Overs
(24/20 with 50/35s)
-Additional Work-
E. Strength Prep #2
Deficit Push Ups 25lb Plate
3×12
F. Strength #2
Press Grip Bench Press
5×5 @ 80% of 5RM
G. Conditioning #2
Row 1k x 6
Rest 2:00
H. Gymnastics Accessory
Horizontal Ring Rows
5×10
Add a vest if reps are too easy

9.15.18

CFE:

1600m buy in:
20 rft:
3 hspu
20 double unders
3 MBC (20/14)
Cash out: 1600m run

CF:

A. Warmup
B. AMRAP 25
Teams of 3
30 Box Jumps 30/24
30 BB Facing Burpees
30 Thrusters
Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

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