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Workout of the Day

Monday August 21st 2017

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Monday!

A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)

Boom Lite:

A.
Four sets of:
Front Squat (Barbell or Dumbell) x 8-10 reps @ 3011
Rest 45 seconds
Strict Pull-Ups x 8-10 reps (partner or band assisted) @ 2110
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Dumbbell Thrusters
6 Box Step-Ups with Dumbbells in Farmer’s Carry

Friday August 18th 2017

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Friday

A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run

Thursday August 17th 2017

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Thursday

A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups

Boom Lite

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
5 Calories of Row
10 Push-Ups
20 Kettlebell Swings (24/16 kg)

Wednesday August 16th 2017

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Wednesday

A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk

B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

Boom Lite

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds

B.
Three rounds for time of:
300 Meter Run
10 Dumbbell Ground to Overhead
15 Pull-Ups

Tuesday August 15th 2017

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Tuesday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing (15/10 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing (10/7 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings

Monday August 14th 2017

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Monday

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Squats
5 Burpees

 

Saturday August 12th 2017

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Workout of the Day
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

Friday August 11th 2017

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Friday!

Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Thursday August 10th 2017

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Thursday!

Four rounds for time of:
400 Meter Run
24 Goblet Squats (32/24 kg)
12 Burpee Box Jump-Overs (24″/20″)

This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.

Top times:
Boys 13-14 years old: 13:07
Masters Men: 13:30
Masters Women: 14:06

Boom Lite:

Four rounds for time of:
400 Meter Run
24 Goblet Squats
12 Burpees