Workout of the Day

7/6/2020 Pull up skill work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pass throughs

10 Scap pulls

25 High knees

Skill

Pull-ups (15 minutes)

Pull up progression

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

7/3/2020 Power Clean

PG Crossfit – CrossFit

Join us for a fun 4th of July themed workout on Saturday at 8 AM and 9:30 AM!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Muscle Clean and Press

• 10 Broad Jumps

• 25 Jumping Jacks

Strength

Power Clean (5 X 5)

Start out at 50%. Stay light .

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/75)

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Over (24/20)

5 Wall Balls in between each round
22 minute time cap.

7/2/2020 Deadlift

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Roll back/roll up

• 10 banded Good Mornings

• 5 squat therapy with PVC

Strength

Deadlift (5 X 5)

Start very light – 50% of 1 RM.

Metcon

Metcon (Time)

4 Rounds

• 75 Double Unders

• 50 m Farmer’s Carry (50/35)

• 25 Overhead Squats (95/75)
15 minute time cap.

7/1/2020 Rowing and Barbell work

PG Crossfit – CrossFit

July challenge – 30 for 30. Thirty minutes of exercise per day for 30 days. That can be cardio, biking, lifting weights, brisk walking, running, crossfit, yoga, etc. Keep track on the white board in the gym.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC good morning

• 10 Lat pull downs

• 10 90X90 hip openers

Skill

Rowing (5 X 5)

5 Rounds. 1 minute max effort and 1 minute off
Try to maintain the same cals each round.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

• 4 Deadlifts (135/95)

• 4 Hang Cleans

• 4 Push Press

• 4 Back Squats

6/30/2020 Pick up that Barbell!

PG Crossfit – CrossFit

We’re back in the gym!! Join us at 5:30AM, 7AM, noon, 4:30 PM, 5:45 PM, and 7 PM at the gym. We will also hold Google Hangout virtual workouts during the 7 AM and 5:45 PM classes. https://meet.google.com/acb-yuny-gpp

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Bottoms up squat

• 10 Pass Throughs

• 5 Burpees

Burgener

Strength

Snatch (5 X 5)

Start out very light, especially if this is your first time back on the bar since March. Start at 50% of your previous 1 RM.

Metcon

Metcon (Time)

21-15-9-6

• Box Jumps (24/20)

• Power Cleans (135/95)
20 minute time cap.

6/29/2020 Running

PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), 5:45 PM (outdoors), 5:45 PM (google hangouts) for the coached workout. https://meet.google.com/acb-yuny-gpp

Warm-up

Warm-up (No Measure)

3 Rounds

25 High knees

10 Toy Soldiers

10 Hollow Rocks

Metcon

Metcon (Time)

1 mile run

60 Kettlebell Swings (53/35)

120 Situps

60 Kettlebell Swings

1 mile run

6/26/2020 TGU and DT

PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), 5:45 PM (outdoors), and 5:45 (google hangouts) for the coached workout. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on PGCF’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter jog

10 Windmills with light or no weight

10 Handcuff good mornings

10 Arm circles

Metcon

Metcon (Time)

10 Turkish Get Ups (53/35)

1 DT (50/35)

8 TGU

1 DT

6 TGU

1 DT

4 TGU

1 DT

2 TGU

1 DT
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

6/25/2020 Bulgarian Split Squats

PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), noon (google hangouts), 5:45 PM (outdoors), and 5:45 (google hangouts) for the coached workout. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on PGCF’s Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 6 Scorpions

• 10 long lunges

• 10 air squats

Strength

Bulgarian Split Squat (5 X 5)

If you have increasing weight, do so each set.

Metcon

Metcon (Weight)

EMOM X 16

Odd – 6-8 burpee over DB/KB

Even – 6 or 10 DB/KB Hang Power Snatch (If you have increasing weight, do 6 and increase the weight)

6/24/2020 Getting inverted

PG Crossfit – CrossFit Hangouts

Please join us at 7 AM (outdoors), 8 AM (google hangouts), 5:45 PM (outdoors), and 5:45 PM (google hangouts) for the coached workout. https://meet.google.com/acb-yuny-gpp Please review the movement demonstration video on PGCF’s Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Push Ups

• 10 Leg Swings

• 10 Squat to Stand with Plate

Skill

Handstand Walk (10 minutes of work)

Practice tri pod, pike push up, box push up, handstand push up, walking on hands, etc.

Metcon

Metcon (Time)

5 Rounds for Time

• Run 200 m

• 10 Squat Clean Thrusters (135/95)(50/35)

• 10 HSPU

• 15 Leg over object
If you don’t have space to run, do 2 minutes of cardio. If you don’t have HSPUs, do box or pike push ups.

6/23/2020 Double WOD

PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), noon (google hangouts), 5:45 PM (outdoors), and 5:45 PM (google hangouts) for the coached workout. https://meet.google.com/acb-yuny-gpp
Please review movement demonstration video on PGCF’s Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 T stabilizers

• 10 Passthroughs

• 10 Pigeon

Metcon

Metcon (AMRAP – Reps)

E2MOM X 5

20 cal bike/row/1 minute of cardio followed directly by max push ups unbroken – Score is total push ups throughout all the rounds.
After completing the maximum number of unbroken push ups, athletes rest for the remainder of the 2 minutes.

Metcon

Metcon (Time)

Buy in – 100 m walking lunge

21-15-9-6

• Wall Balls (20/14)

• KBS (70/53)

• Bent Over Row 50/35)

Cash out – 100 walking lunge

WORKOUT OF THE DAY