Workout of the Day

PG Crossfit – CrossFit Hangouts

Join us for the coached workouts at 8 AM and 5:45 PM on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please refer to the movement demonstration video on PGCF FB Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 T-stabilizers

• 10 Air Squats

• 10 Toy Soldiers

Skill

Tabata Core Work (8 X work :20, rest :10 for each)

1st: Single arm bottom up hollow hold.

2nd: Single arm unstable plank

3rd: Toe touch crunch

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

• 12 Power cleans (135/95)(50/35)

• 9 Front Squats

• 6 Devil Press (50/35)

PG Crossfit – CrossFit Hangouts

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

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Open Books

• 10 Standing Pigeon

• 10 Side lunges

Skill

Handstand Push-ups (HSPU or Walking)

Skill – Handstand work (HSPU or walking) – Strict, Kipping, Walking. Progression – Pike PU, Box PU, Tripod

Metcon

Metcon (Time)

• 100 Weighted Curtesy (50/35)

• 100 Mountain Climbers

• 100 Alternating Bicep Curls (40/20)

Every time you break, do a 15 second wall sit

PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on PGCF FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Passthroughs

• 10 Crossbodies

• 10 Good mornings

Metcon

Metcon (Time)

10 Rounds

• 5 Push Press (135/95)

• 10 Hollow Rocks

• 15 Deadlifts (135/95)

Top of each minute, do 3 burpees.
If you have a bar with weight, do 135/95. Otherwise, use DB/KB/backpack. Each movement should be completed unbroken.

PG Crossfit – CrossFit Hangouts

Join us at 8 AM, 4:45 PM, and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on the PGCF Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bootstrappers

• 10 Squat jumps

• 10 Plank to DD

Strength

Squat Clean and Jerk (1 RM or 5 X 10)

If you have a bar and weights, this is your second opportunity to achieve your 1 RM. If not, do 5 sets of 10 with lighter weight/DB/KB/back pack.

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Burpee Broad Jump (at least 3 feet)
In the first minute, do 1 Burpee broad jump. The jump must be at least 3 feet. In the second minute, do 2 Burpee broad jumps. In the third minute, do 3 Burpee Broad jumps. Keep increasing the number until you cannot complete that number of Burpee Broad jumps in the minute.

PG Crossfit – CrossFit Hangouts

Join us at 8 AM, noon, and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please also review the movement demonstration video on PGCF Athlete’s FB Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Tiny Dancers

• 10 Lunges

• 10 Deadbugs

Skill

Cone Taps (5 X 5)

If you have a vest or backpack, you can increase the difficulty level by wearing it.

Metcon

Metcon (Time)

Buy In: 200 Double Unders

21-15-9-6

• Front Rack lunges (95/75)

• Walking Plank

• DB Thruster

Cash Out: 200 Double Unders
If you have a bar, use 95/75. Otherwise, use DB/KB/back pack. Sub penguin claps for double unders.

PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please also review the movement demonstration video on the PGCF Athlete’s FB Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 T Stabilizers

• 10 Muscle clean and press

• 10 Arm Circles

Strength

Bench Press (1 RM or 5 X 5 tempo)

If you have a bar with weights, this is your second opportunity to achieve your 1 RM. If not, use DB/KB/back pack, and do 5 sets of 5 with a 5 second descent and ascent. If you don’t have a bench, do floor press.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minutes

3-6-9-12-15…increase 3 reps each round

• Ring Dip

• Push Press (95/75)(135/95)

• Hang Squat Clean
Do 3 reps of ring dips, pushpress, and hang squat clean. Then, increase to 6 reps of each. Then, increase to 9 reps. Keep adding 3 reps until the 18 minute time cap.

PG Crossfit – CrossFit Hangouts

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

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Side Bends

• 10 Air squats

• 6 Scorpions

Skill

KB Windmill (5 X 5)

If you have a KB/DB or other weighted object, do 5 sets of 5 on each side increasing weight each time. If not, do 5 sets of 10 on each side with light or no weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

• 10 MB Cleans

• 10 Alternating Pistols

• 10 Spider man push ups

• 200 m run – 1 minute cardio

PG Crossfit – CrossFit Hangouts

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

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Airplanes

• 10 Revolving DD

• 10 Henpeckers

Strength

Deadlift (1 RM or 5 X 10 or 5 X 5)

If you have a bar with weights, this is the second opportunity to achieve a 1 RM. If not, do 5 sets of 10 with a light weight or 5 sets of 5 tempo DL with a 5 second ascent.

Metcon

Metcon (Time)

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

o DB/KB Snatches (each arm) (53/35)

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

o Renegade Row (50/35)

*25 Speed Skaters after each round
25 minute time cap

PG Crossfit – CrossFit Hangouts

Join us at 8 AM, 4:45 PM, and 5:45 PM for coached workouts on Google Hangout. https://meet.google.com/acb-yuny-gpp
Please view the movement demonstration video on PGCF Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 pass throughs

• 10 leg swings

• Snatch complex – 3 DL, 3 hip shrug, 3 High pull, 3 snatch

Strength

Power Snatch (1 RM or 5 X 10 )

If you have a bar and weights, achieve your 1 RM. If not, do 5 sets of 10 with light weight. If you have a KB/DB, do 5 sets of 5 on each arm.

Metcon

Metcon (Time)

800 m run

50 pull ups

800 m run

50 push ups

800 m run

50 air squats

P – Weight Vest
Let’s get ready for Murph!

25 minute time cap

PG Crossfit – CrossFit Hangouts

Join us at 8 AM, noon, 5:45 PM, 6:45 PM on Google Hangouts. https://meet.google.com/acb-yuny-gpp. Review the movement demonstration video on PGCF Athlete’s FB Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Air squats

• 25 High knees

• 10 Bear Crawls

Metcon

Metcon (Time)

Deck of Cards

• Hearts – Box Jumps

• Diamonds – Clusters

• Clubs – HSPUs

• Spades – Surrenders

• Joker – 10 Burpees
Go through a standard deck of cards, perform the number of the assigned movement. So, if you draw a 4 of hearts, the athlete does 4 box jumps. Aces are 11. Face cards are 10.