Workout of the Day
3/3/21 Rowing Skill Work
PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Weighted Good Mornings
• 10 Lunges
• 25 High knees
Skill
Rowing
On the minute
0-1: 16/13 Cal Row
1-2: 13/10 Cal Row
2-3: 10/7 Cal row
3-4: 16/13 Cal Row
4-5: 13/10 Cal Row
5-6: 10/7 Cal Row
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
• 10 Front Rack Lunges (95/75)(P115/95)
• 10 Sit Ups
• 10 Shoulder to Overhead
• 100 m run
3/2/21 Karabel
PG Crossfit – CrossFit
www.open.crossfit.com
Just in case you forgot the link. DO IT NOW.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Kettlebell Windmill (light weight)
• 10 Henpeckers
• 10 Snatch Balance
Strength
EMOM X 12 (EMOM X 12)
1: 2 Turkish Get ups
2: 8 Pausing Bird Dogs
3: 12 Pausing Glute Bridges
Metcon
Metcon (Time)
“Karabel”
10 Rounds
• 3 Power Snatches (135/95)
• 15 WBs (20/14)
3/1/21 Bear Complex
PG Crossfit – CrossFit
11 days until the Open begins. Have you registered!?!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC/BB Muscle Clean and Press
• 10 Leg Swings
• 10 Push ups
Strength
Bear Complex (E09Seconds X 12)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 1 Bear Complex each Round.
Do not combine movements.
Can increase weight each round.
Metcon
Metcon (Time)
3 Rounds
• 400 m run
• 21 Sumo Deadlift High Pull (75/55)
• 12 Bar Facing Burpees
2/27/21 Partner WOD
PG Crossfit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
35 Minute AMRAP
60 Cal Bike (or equivalent row)(split)
40 Toes to Bar
20 Synchronized Burpees
Partner A works through the movement while Partner B rests. Change at will. Synchronized Burpees must be done together.
2/26/21 15.2
PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Overhead Banded Pull Aparts
• 10 Duck Walks
• 5 Strict Pull ups
Metcon
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Athlete does not start until that minute mark. If athlete fails to complete the work, switch to AMRAP until 12 minute mark. If athlete fails after one round of 12/12, do 12-12-14-14-14-14-16-16…
Accessory Work
Metcon (AMRAP – Reps)
12 minute EMOM:
1: 6 Inch worms with push ups
2: 6 Hamstring Walks
3: Max hollow rocks
4: Rest
Score = Total Hollow Rocks
2/25/21 Rowing
PG Crossfit – CrossFit
Hey! Sign up for the Open…everyone’s doing it 🙂
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Thread the Needle
• 10 Roll Up/Roll Back
• 10 Alt DB Strict Press
Rowing Drills (7X7) and then moderate pace 250m
Metcon
Metcon (Time)
2K Row (10 minute time cap)
Metcon
Metcon (Time)
At 15:00, complete
50 HSPU (P Strict or Deficit HSPU)
Every time you break: 25 Double Unders
Accessory Work
Mobility: Ball Mashing/Foam Rolling
Practice Kipping
2/23/21 Back Squats
PG Crossfit – CrossFit
Have you signed up for the Open yet?!?!
https://open.crossfit.com/
Register under PG CrossFit!
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 10 Runner’s Lunge
• 10 Kip Swings (on rings if doing RMU)
Strength
10 Back Squats must be unbroken. Can increase weight each time.
Back Squat and RMU/Dips (E2MOM X 10 (20 Minutes))
E2MOM X 10 (20 minutes)
1: 10 Back Squats (between 65% and 75%of 1 RM)
2: 3 RMU or 9 Strict Tricep Dips
Back Squats must be unbroken. Can increase weight each time.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 Minute time cap. Should be a sprint.
2/23/2021 Hang Snatch
PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Pass Throughs
• 10 BB Muscle Snatches
• 10 Box Step ups
Strength
Hang Snatch (EMOMX10)
1 Hang Power Snatch increasing weight each time.
Metcon
Metcon (Time)
50-40-30-20-10
• Dumbbell Hang Clean and Jerk (50/35)
25-20-15-10-5
• Box Jump Overs (24/20)
• V Ups
2/22/21 Bench Press
PG Crossfit – CrossFit
Sign up for the Open now!
Warm-up
Warm-up (No Measure)
3 Rounds
10 Squat with a twist
10 Banded pull aparts
10 Scorpion
Strength
Bench Press (3 Sets of 8)
Increase weight each set.
Strength
Bent Over Row (3 Sets of 10)
Double Dumbbell. Increasing weight each set.
Metcon
Metcon (Time)
75/60 Cal Bike
Directly into,
10 Squat Cleans (135/95)(P 185/145)
8 Squat Cleans (155/105)(P 225/155)
6 Squat Cleans (185/135)(P 245/165)
4 Squat Cleans (205/145)(P 275/175)
2 Squat Cleans (225/155)(P 315/205)
Scale weights back according to skill level but increase weight each set. Goal is heavy.
2/20/21 John Lewis Memorial WOD
PG Crossfit – CrossFit
See Instagram and FB for a full description of the meaning behind the workout.
Metcon
John Lewis Memorial WOD (Time)
For Time
2 Rounds:
• 21 Push Ups
• 40 Sit Ups
Directly into 80 Single Arm Overhead Walking Lunges (50/35)
Then, 7 Rounds:
• 17 Air Squats
• 20 Double Unders
Finally, 80 weighted box step ups (50/35)(24/20)
Athletes use 1 DB for both the overhead lunges and box step ups. Switch arms at will.
See IG and FB for description of memorial WOD significance.