Workout of the Day

2/17/2020 Deadlift

PG Crossfit – CrossFit

This week we begin our next strength cycle. Starting with deadlift, we’ll do bench press and clean and jerk this week. Next week we’ll begin on front squat, power snatch, and pendlay or bent over row.

Warm-up

Warm-up (No Measure)

2 rounds

• 10 banded good mornings

• 10 inchworm to push up

• 10 lat pull downs

• 10 long lunges

Strength

Deadlift (5X5)

60%, 65%, 70%, 75%, 75%

Metcon

Metcon (Time)

For Time

• 10 Alt Turkish Get Ups (53/35),

• 10 Toes To Bar

• 8 TGU

• 10 Pull Ups (P CTB)

• 6 TGU

• 10 TTB

• 4 TGU

• 10 Pull Ups (PCTB)

• 2 TGU

• 10 TTB
18 minute time cap

2/15/2020 Partner WOD and EMOM

PG Crossfit – Crossfit Plus

Burpees for Babies tomorrow at 10 AM.

Metcon

Metcon (Time)

For Time

• 800 m Row/plank

• 150 WBs (20/14)/Ab mat sit ups

• 30 Squat cleans (135/95)/rest

• 75 WB/ab roll out

• 20 Squat Cleans/rest

• 35 WBs/Glute bridges

• 10 Squat cleans/rest

• 100 DL/burpees

• 800m Row/plank
Partners

30 minute time cap

Metcon

Metcon (Weight)

In 15 minutes work up to a heavy complex (5 DL + 1 Clean + 3 Front Squats).

3 minute rest.

10 minute EMOM

• Even: 3 BMU/RMU or next level pull up work (C2B, butterfly, strict)

• Odd: 3 Deficit HSPU/Strict HSPU or next level inverted work

2/15/2020 Partner WOD

PG Crossfit – CrossFit

Burpees for Babies tomorrow at 10 AM!

Metcon

Metcon (Time)

For Time

• 800 m Row/plank

• 150 WBs (20/14)/Ab mat sit ups

• 30 Squat cleans (135/95)/rest

• 75 WB/ab roll out

• 20 Squat Cleans/rest

• 35 WBs/Glute bridges

• 10 Squat cleans/rest

• 100 DL/burpees

• 800m Row/plank
Partners

30 minute time cap.

2/14/2020 Valentine’s Day Partner Workout

PG Crossfit – CrossFit

See everyone on Sunday at 10 AM the Burpees for Babies fundraiser! The workout will be challenging and fun!

Warm-up

Warm-up (No Measure)

3 Rounds

• 6 Alt Cross Bodies

• 10 BB Clean and Press

• High Knees 10 m

• Bear Crawls 10m

Metcon

Metcon (Time)

With a Partner for Time

5 Rounds

• 22 Cals on Bike

• 2 Rounds of DT (1 each completed at a time)(155/105)

DT = 12 Deadlifts + 9 Hang Cleans + 6 Shoulder to Overhead

2/13/2020 Overhead Squat

PG Crossfit – CrossFit

Join us for the Burpees for Babies fundraiser on Sunday at 10 AM! Will be a fun workout 🙂

Warm-up

Warm-up (No Measure)

• 10 Pass throughs

• 10 anchored air squats – legs straight, bend at the hip, fingers under toes, hips lowered into squat, hold for 3 seconds pushing elbows into knees, hips up with fingers under toes, stand up

• 10 banded pull aparts

• 10 Runners lunge – drop elbow closest to bent knee to the floor, then turn up and point fingers to the sky while still in lunge

• 10 T stabilizers

• 10 m duck walk

• 10 PVC sots press

Strength

Overhead Squat (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

• 20 burpees

• 20 WB (20/14)

• 20 KBS (53/35) (P70/53)

• 20 Med Ball Cleans (20/14)
The WOD is a 10 minute grinder. The WB and KBS should be light enough to do unbroken or breaking up only once. Athletes should be working at a very high intensity for the full 10 minutes.

2/12/2020 Handstand Work

PG Crossfit – CrossFit

Don’t forget Burpees for Babies Fundraiser WOD on Sunday at 10 AM. We will have open gym from 9 to 10 and then everyone is invited to join the 10 AM workout. Free for members – donations appreciated. $20 for non members. Invite friends!

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 open books

• 10 T stabilizers

• High knees 10 m

• Butt kickers 10 m

Skill

Handstand Walk

HSPU, Deficit HSPU, Strict HSPU, Handstand Walk.

Metcon

Metcon (Weight)

On the 5:00X5

• 7 Power Snatches (135/95)(P155/115)

• 15/12 Cal Bike

• 7 Overhead Squats (135/95)(P155/115)

• 20X10 m shuttle runs
Pick a weight that you can complete all movements in under 4 minutes.

2/11/2020 Squat/Full Snatch

PG Crossfit – CrossFit

This is our last week of programmed 1 RM lifts. Next week, athletes will have 1 or 2 make up days to get in any 1 RM lifts they have missed. We’ll start the next 3 month strength cycle next week.
Athletes – please upload a picture to your profile in Wodify.

Warm-up

Warm-up (No Measure)

• 10 PVC passthroughs

• 5 PVC/BB Snatch Grip Deadlift

• 5 PVC/BB Snatch Grip High Pulls

• 5 PVC/BB Overhead Squats

• 5 Squat therapy

Burgener

Strength

Squat Snatch (1 RM)

Metcon

Metcon (Time)

20-18-16-14-12 Front Rack Lunges (135/95)

2-4-6-8-10 C2B

2-4-6-8-10 T2B

Try to string CTB and TTB together
13 minute time cap

2/10/2020 Strict Press

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 pike push ups

• 10 banded lat pull downs

• 10 air squats

• 10 good mornings

Strength

Strict Press (1 RM)

Metcon

Metcon (Time)

3 Rounds

• 20 Thrusters (135/95)(P155/115)

• 20 Box Jump Over (24/20)(P30/24)

• 20 Bent Over Row (135/95)(P155/115)

• 20 Ring Dips
17 minute time cap

Metcon (Time)

3 Rounds

• 20 Thrusters (135/95)(P155/115)

• 20 Box Jump Over (24/20)(P30/24)

• 20 Bent Over Row (135/95)(P155/115)

• 20 Ring Dips
17 minute time cap

2/8/2020 Partner and Split Jerk

PG Crossfit – Crossfit Plus

Injury Prevention Seminar – Sunday, February 9th at 11 AM

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP of Double Kiana

• 4 squat cleans (185/125)/L sit

• 30 push ups/Deadlift bar hold

• 200 DUs/Bar hang

• 24 sit ups/Rest

• 46 deadlifts (185/125)/Hollow body hold

• 26 BJs (24/20)/Superman hold
One athlete performs the movement, the other athlete holds the ab position.

Metcon

Metcon (Weight)

E90secX16

Even: 3 front squats and 1 split jerk

From rack, work up to a heavy complex

Odd: 2-4 BMU/RMU

2/7/2020 Double Unders

PG Crossfit – CrossFit

Everyone should come to the Injury Prevention Seminar this Sunday at 11 AM!!

Warm-up

Warm-up (No Measure)

2 Rounds

• High knees down and back 10 m

• Butt Kickers down and back 10 m

• Agility cone work

• 10 push ups

Skill

Double-Unders

• If proficient, perform flight simulator (5-10-15-20-25-30-25-40-45-50)

• If not, go through the progression

Metcon

Metcon (Time)

5 Rounds

• 3 Rope Climbs

• 1000m Bike

• Power Snatches (7-6-5-4-3) (135/95, 155/105, 165/115, 185/125, 205/135)
The first two rounds of snatches can be done as singles but in rapid succession. The remainder of the rounds should be singles and heavy.

22 minute time cap.

WORKOUT OF THE DAY