Category: Workout Of the Day

9.14.18

CFE:

3 rft:
800m run
15 tire flips
400m run
30 sit-ups

CF:

A. Warm-up
3 Steady Rounds:
30′ Walking Lunge Steps
Run 100m
10 Ring Rows
B. Strength Prep
Glute-Ham Raises
3×6
C. Strength
Back Squat
3×3 @85%
D. Conditioning
3 Rounds:
8 Touch and Go Clean & Jerk Rx – 95/65 Rx+ – 155/105
18 Pull Ups
Rest 2:00
-Additional Work-
E. Conditioning #2
Row 4k
F. Gymnastics Accessory
Every 3:00 for 15:00 Complete:
30′ Handstand Walk
Up and Down small staircase
30′ Handstand Walk
G. Strength Prep
Zercher Squats
3×10

9.13.18

CFE:

1600m run
10 wallballs (20/14)
10 box jump overs
10 pushball
1200m run
15 wallballs
15 box jump overs
15 pushball
800m run
20 wallballs
20 box jump overs
20 pushball
400m run

CF:

A. Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
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
3 Reps @ 70%+
Jerk the last rep
C. Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings 70/53
12 Burpees
9 HSPU Rx – Kipping Rx+ – Strict
-Additional Work-
D. Conditioning #2
6 Rounds:
Sprint 25/15 Calories on Air Assault Bike
Rest 3:00
E. Strength Prep
Single Arm Dumbbell Push Press
4×12 (2 sets each side)
Then
Sots Press
(From front rack)
5×5
F. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
G. Gymnastics Accessory
10 Rounds:
Run 100m
1 Short Rope Climb

9.12.18

CFE:

Long Intervals:
20 min run, easy pace
Then tabatas!
Sit-ups
Mountain climbers
Flutter kicks

CF:

A. Warm-up
3 Steady Rounds
30/18 Cal Bike/Row
20 Light Goblet Squats
10 Strict Ring Dips
B. Strength Prep
Lunges 155/95
4×12 (6 each leg)
C. Strength
Back Squat
4×4 @80%
D. Conditioning
AMRAP 12
500m Bike/Row
12 Ring Dips
21 Front Squats 75/55
-Additional Work-
E. Gymnastics Accessory
Ring Muscle Ups
10×4
F. Plank Hold
4 Rounds
:30 on / :30 off
G. Conditioning #2
Sprint 100m x 8
Rest 4:00

9.11.18

CFE:

21/15/9
SDHP (73/53)
GHD or MB Situp
KBS
WOD begins with a 600m run, between each round and at the end for a total of 4

CF:

A. Warmup
B. Oly
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
C. Conditioning
9-11 Memorial WOD
11 Box Jumps 24/20
11 Thrusters 135/95
11 Burpee Chest to Bar Pull-ups
11 Hang Power Cleans 135/95
11 HSPUs
11 KB Swings 70/53
11 Toes to Bar
11 Deadlifts 135/95
11 Push Jerks 135/95
2001m Run (1.25 miles)
-Additional Work-
D. Conditioning #2
5 Rounds:
21 Sumo Deadlift High Pull 95/65lbs
2 Pegboard Climbs
E. Conditioning #3
Ski 250m x 12
Rest :90
F. Strength Prep
Romanian Deadlifts
2×15
Then
Snatch Grip Press (Behind the neck)
5×5
G. Strength
Deadlift
3×3
H. Gymnastics Accessory
EMOM for 10 Minutes
Complete 10 Push Ups, Unbroken if possible

9.10.18

CFE:

Short Intervals:
6 x 400m run, 1min rest
Then: 4 rounds
10 ring rows
10 pistols
1min plank

CF:

A. Warm-up
4 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
Run 200m
B. Strength Prep
Dumbbell Front Rack Lateral Squats 50/35
4×10 (5 each side)
-Then-
Ring Push Ups
4×10
C. Strength
Back Squat
5×5 @70%
D. Conditioning
AMRAP 10
Row 250/200m
15 Power Snatch 95/65
15 Handstand Push-Ups
-Additional Work-
E. Press Grip Bench Press
Find 5RM
F. Conditioning #2
Run 800m x 6
Rest 2:00
Times should be within a couple seconds each interval
G. Gymnastics Accessory
Accumulate 50 Strict Pull Ups in as few set as possible
Rest less than :60 between sets

9.8.18

CFE:

3 rft:
1200m run
25 pull-ups
25 DB thrusters
25 push-ups
25 pistols

CF:

A. Warm-up
B. For Time:
30 Pull-ups
600m Run
15 Power Snatches 135/95
600m Run
15 Power Snatches 135/95
600m Run
30 Pull-ups
-Then-
50 GHD Situps

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