Category: Workout Of the Day

6.6.2020

Endurance

Jolly 51 – From Wodwell

200m run
51 pull-ups
200m run
51 air squats
200m run
51 push-ups
200m run
51 box jumps (24/20)
200m run
51 ring dips
200m run
51 sit-ups
200m run
51 burpees
200m run

CrossFit

Warm-up:

A. General
3 rounds
60 seconds Machine or Single unders
25’ Bear Crawl
20 sec/elbow side plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific
E(90s)MOM x 3
10 Glute bridges
20 sec/side Bulgarian Split Squat hold
10 Explosive push-ups

Conditioning:

Partner Wod:

You go, I hold: While 1 teammate works, the other holds. switching as needed.

2 rounds
21-15-9
Deadlift @275/185, hold handstand/hand plank
Deficit HSPU 4/2″, hold top of the deadlift

Rest 5 minutes between rounds

Accessory Work:

Upper Back/Core:

3 sets:

10/10 Bent over lateral raises

10/10 side bends

6.5.2020

Endurance

26m AMRAP
5 wallwalks
40 double unders (3×1)
30 KBS (53/35)
20 goblet squats
10 alternating DB snatch (50/35)
150m run

CrossFit

Warm-Up

A. General
3mins of:
Easy machine nose breathing

B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side, focus on your lats & pecs

C. Specific
E(90s)MOM x 3
5 Inch worm push ups
5 push-up to Downward dog
5 Beat Swings/Pull ups

Gymnastics:

E2MOM x 5
4-7 Bar Muscle-ups
Bike or Row for Cals in remaining time

Conditioning:

At 0:00
2 rounds
30 TTB
50 Double unders

At 10:00
3 rounds
15 Power Snatch @95/65lbs
50 Double under

At 20:00
2 rounds
30 TTB
15 Power Snatch @95/65lbs
50 Double unders

Accessory Work:

4 sets

12 Bird Dogs. Hold extension for 3 seconds

6.4.2020

Endurance

Intervals:

2 x 400m run, 16 KB SDHP (53/35), 30 sec rest
2 x 400m run, 16 KB lunges, 30 sec rest
2 x 400m run, 16 KB squat swings, 30 sec rest

Then:
3rds
8-15 strict push ups
8-15 DB flies
20 slow plank knee to elbow

CrossFit

Warm-Up:

A. General
EMOM x 5mins
10/8 cal machine
10/side ballistic leg swings

B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds

C. Specific
2 rounds
20s Prone Scapular T hold
20s Curtsy lunges
20s Hollow rocks

Conditioning: “MA3 Oscar Temores”

8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

cap: 22mins

Additional Work:

Band external rotation + Bottom up press
3 x 10/side

Goal: Shoulder Stability

6.3.20

Endurance

10 rft:
250m run
10 push-ups
10 pull-ups
10 air squats
10 sit-ups

CrossFit

Warm-up

A. General
Alt Tabata
-Jumping jacks
-Frog Glute bridges

B. Mobility
-Couch Stretch 30s/side
-Seated straddle forward fold (medial hamstrings) 30s

C. Specific
AMRAP 3mins
7 Pause jumping air squats
9/side Single leg glute bridge
12/side bulgarian split squat

Strength: Front Squats

1 x 4 @60%
1 x 4 @70%
2 x 4 @80%
2 x 4 @85%

Conditioning: 14 minute Amrap

12 Cal Bike
12 Hang Power Clean @135/95lbs
12 Burpees facing bar

Accessory Work:

Run:
12 x 400m
3mins rest

6.2.2020

CrossFit:

Warm-up:

A. General
3 rounds
20s Jumping jacks
20s Pike ups
20s Samson Lunge

B. Mobility
2 rounds
-Push-up to Pike 30s
-60s of alt. Scorpions

C. Specific
2 rounds
-12 alternating Renegade rows
-20s Seated pike up hold

Metcon “A”:

For time
60 Strict chin-ups

Every minute, perform 6/6 pistols

Cap: 15mins

Metcon “B”:

E(3)MOM x 5 rounds
15 Ring dips
15 Box jumps 30″/24″
15 Wall Balls @20/14lbs

Accessory Work:

Single leg banded Hip thrusts
3 x 10/10
Hold each rep for 2 seconds at the top

CFE

Intervals:

8 rft:
200m run
10 burpee DL (40/25)
30 second rest

Then: 90 sec AMRAP X 3
1 minute rest between AMRAPS
15 DB thrusters
Max reps sit-ups in remaining time

6.1.20

CFE

  • 4 rft:
  • 4 DB hang power clean and jerk (50/35) (1 DB, 4 reps each arm)
  • 5 DB front squats
  • 6 HSPU
  • 7 box jump overs (24/20)
  • 400m run

CrossFit

Warm-Up

A. General
EMOM x 3 @increasing intensity
-10/8 Cal Machine/30 Mountain climbers
-30 Single unders

B. Mobility
Lat stretch on floor
5 repetitions/side

C. Specific
1 round:
30s Single arm press
30s Squat hold
30s Jumping air squats

Strength

Clean and Jerk (7 x 4+1)
E(2)MOM x 7
Set 1: 4+1 @62%
Set 2: 4+1 @72%
Set 3: 4+1 @80%
Set 4 and 5: 3+1 @85%
Set 6 and 7: 4+1 @75%, TNG

Conditioning

AMRAP
21minutes
8 Burpees
10 Alternating DB Snatch@1×50/35lbs
200m Run

Accessory Work

Metcon (3 Rounds for reps)
Core strength

Weighted Toe Touches

3 x max reps in 60 seconds
Rest 2 minutes

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