Category: Workout Of the Day

CFE:

Partner wod!
100 air squats
100 DB push press
100 abmat sit-ups
100 wallballs (20/14)
100 burpees
100 push-ups
100 KBS (53/35)
100 DB thrusters

Partner 1 works on movements while partner 2 runs 100m, then switch.

CF:

A. Warm-up
B. Strength
Bench Press
5×4 @ 85%+ 2RM
C. Conditioning
AMRAP 15
7 Deadlift Rx – 225/185 Rx+ – 315/225
100M KB Farmers Carry 70/53
7 HSPU Rx – Kipping Rx+ – Strict
-Addtional Work-
D. Conditioning #2
12 Rounds:
Row 150/125m
Rest :90
E. Strength Accessory
Deficit Push Ups
8×10
Place hands on 3″ plates and lower chest between them to the floor

CFE:

Long Ingervals:
2 x 600m Run, 45 sec rest
2 x 800m Run, 1 min rest
1 x 1200m Run
Then: 4 rounds for quality
8-12 DB push press
8-12 DB bent over tricep extension
10ea jumping bulgarian split squat
10 sumo DB squat

CF:

A. Warm-up
B. Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
C. Conditionining
AMRAP 10 Minutes
10 Thrusters 95/65
25′ Handstand Walk
-Additional Work-
D. Conditioning #2
5 Rounds:
Ski 500/400m
100 Double Unders
Rest 2:00
E. Strength Accessory
Strict Chest to Bar Pull Ups
7×6
Tempo of 2:1
Fast on the way up, Slow on the way down

CFE:

Short Intervals:
1 x 600m Run, 1min rest
2 x 400m Run, 45 sec rest
4 x 200m Run, 30 sec rest
6 x 100m sprint, 30 sec rest
Then 4 rounds for quality
8-12 DB bicep curl and strict press
8-12 DB renegade row and push-up
8-12 DB lateral squat each side

CF:

A. Warm-up
B. Strength
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
C. Conditioning
5 RFT
7 Squat Snatch 135/95
7 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
-Additional Work-
D. Conditioning #2
6 Rounds:
C2 Bike 2k
Rest 1:1
E. Strength Accessory
Sandbag Squats
4×10
150/100lbs

CFE:

5 rft:
500m Run
40 rkbs (53/35)
30 weighted lunges
20 goblet squats
10 burpees

CF:

A. Warm-up
B. Strength
Power Snatch
7×3 Touch and Go
70%+
C. Conditioning
3 RFT
10 Overhead Squats Rx – 95/65 Rx+ – 185/135
20 Ring Dips
30 Box Jump Overs 24/20
-Additional Work-
D. Conditioning #2
For Time
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups
E. Strength Accessory
Overhead Squats
7×2 75-85%
3 Second Pause in the bottom each rep

CFE:

24m amrap
10 pull-ups
15 push-ups
20 box jumps (24/20)
400m Run

CF:

A. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
B. Strength
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
C. Conditioning
3 RFT
15 Clean and Jerk Rx – 95/65 RX+ – 135/95
25 Toes to Bar
-Additional Work-
D. Conditioning #2
Every 2:00 for 20 Minutes
Run 400m
20 Handstand Push-Ups
Alternate Movements each 2 Minute window
E. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

CFE:

2018 Run For Heroes
5K

Half training: 25min

CF:

A. Warm-up
B. Teams of 2
5 Rounds For Time:
400 Meter Run
40 Box Jumps 24/20
40 Wallballs 20/14

CrossFit Solafide

1021 Smokestack Drive.

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