Workout of the Day

4/2/2020 Deadlift

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM for a coached workout. https://meet.google.com/acb-yuny-gpp
Please also view the demonstration videos on the Athlete’s Facebook Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Crossbodies

• 10 Handcuff good mornings

• 10 lunges

Strength

Deadlift (5 X 3 or 5 X 10)

If you have a bar and weights, do 5 X 3 at 65%, 70%, 75%, 80%, 85%.

If you do not have a bar or weights, do 5 X 10 with DB/KB or a backpack/sandbag.

Metcon

Metcon (No Measure)

EMOM for 20 minutes

• Odd – 5 HSPU

• Even – 10 Pistols

4/1/2020 Squat Clean and Jerk

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM on Google Hangouts for the coached workout. https://meet.google.com/acb-yuny-gpp
Please watch the video demonstrations of each of these movements on the PGCF Athlete’s FB page.

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Air Squats

• 25 High Knees

• 10 Leg Swings

• 5 Junk Yard Dog

Strength

Squat Clean and Jerk (5 X 3 or 5 X 10)

If you have a bar and weights, do 5 sets of 3 – 65%, 70%, 75%, 80%, 85%.

If you do not, use DB/KB or a backpack/sandbag and do 5 sets of 10.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

• 12 Sit Ups

• 10 DB/KB Snatches (50/35 or 53/35)

• 8 Burpees

• 6 Renegade Rows (50/35)

P – Wear a vest

3/31/2020

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM, noon, and 5:45 PM on Google Hangouts for the coached workout.
https://meet.google.com/acb-yuny-gpp
Look at video posted on Athlete’s FB page for a demonstration of each of the movements.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Scorpions

• 10 Open Books

• 25 Ski Hops

Strength

Bench Press (5 X 3 or 5 X 10)

If you have a bar and weights, do 5 X 3. 65%, 70%, 75%, 80%, 85%.

If you do not have a bar or if you don’t have enought weight, do 5 X 10.

If you don’t have a bench, do floor press!

Metcon

Metcon (Time)

2 Rounds

• 50 Wall Balls/Goblet squats

• 100 Double Unders/100 Penguin Claps

• 30 Box Jumps

Rest 2 minute in between rounds
22 minute time cap.

Use any type of ball and if you cannot throw it against the wall then use weight and do a goblet squat. If you don’t have a jump rope, do penguin claps.

3/30/2020 Windmill

PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM on Google Hangouts for the coached workout. https://meet.google.com/acb-yuny-gpp

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 back bend to inchworm to plank

• 10 hip swings

• 10 Single Leg RDL

Skill

KB Windmill (5 X 10 (5 on each side))

If you have a KB/DB or other weighted object, do 5 sets of 5 on each side. If not, do 5 sets of 10 on each side.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cindy

20 minute AMRAP

• 5 Pull Ups (Chair rows)

• 10 Push Ups

• 15 Air squats

P – Wear a vest or weighted back pack

3/28/2020 Online, live community WOD

PG Crossfit – CrossFit Hangouts

Tune in live to PG CrossFit on Facebook and Instagram at 9 AM!

Metcon

Metcon (Time)

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

Jacare Crawl

Surrenders

Plank Walk

Hollow Rock

Lunge Jumps

*At the top of each minute, do 3 burpees
Wear a vest or weighted back pack to enhance the workout.

Use DB/KB during the Surrenders to increase level of difficulty.

3/27/2020 Bent Over/Pendlay Row

PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM for online coached workouts. https://meet.google.com/acb-yuny-gpp
Also, Saturday will feature a 9 AM workout on PG CrossFit FB and Instagram Live!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Good Mornings

• 5 Push ups

• 10 Slow Mountain Climbers

Strength

Bent Over Row (5 X 3 or 5X 10 )

If you have a bar and weights, do 5 X 3 at 65%, 70%, 75%, 80% and 85%.

If not, use whatever equipment you have and do 5 X 10.

Metcon

Metcon (Time)

400 m Run Buy In

21-15-9

• Devil Press (53/35)

• Jacare Crawl

• Single leg V up

• Candlestick

400 m cash out

(P Wear a vest or weighted back pack)

3/26/2020 Turkish Get Ups

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM on Google Hangouts for our online, live class. https://meet.google.com/acb-yuny-gpp

Warm-up

Warm-up (No Measure)

3 Rounds

• 25 High knees

• 10 Glute Bridges

• 10 3 direction lunges

Skill

Turkish Get Up (5 X 3 on each side)

Use whatever weight you have and increase each round.

Metcon

Metcon (Time)

4 Rounds

• 40 Mountain Climbers

• 30 Russian Twists

• 20 Burpee box jump – burpee tuck jump

*Top of every minute 5 Squat jumps/squats
Can use a weight to make the Russian Twists harder. Or you can always wear a vest or weighted back pack.

Make sure you stop at the top of each minute and do your squat jumps before getting back into the 4 rounds!

3/25/2020 Front Squat

PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM on Google Hangouts for the daily workout. https://meet.google.com/acb-yuny-gpp

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Squat Therapy

• 4 Hip openers

• 10 Tricep pulls

Strength

Front Squat (5 X 3 or 5 X 10 depending on equipment)

65%, 70%, 75%, 80%, 85% if you have a bar and plates

If not, use DB/KB/Back Pack or other piece of equipment (dog, child) and hold in front rack position for your front squats.

Metcon

Metcon (Weight)

EMOM X 16 minutes

• Odd: 4 Alternating Cone Taps

• Even: 10 DB Thrusters (35/50)

(P vest or other weighted back pack)
4 cone taps = 2 using your right leg and right hand. 2 using your left leg and left hand. To increase level of difficulty, move the cones further away from your body.

3/24/2020

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM on Google Hangouts for our live, online classes. https://meet.google.com/acb-yuny-gpp
While all workouts can be body weight, If you need equipment to enhance your workout, let us know and we’ll make arrangements to meet at the gym let you check out equipment.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 X airplane with toes on the ground – 2 second hold in each position

• 10 X air squats

• 10 X Shoulder taps – plank

Skill

Handstand Walk (12 minutes)

Handstand work –Progression: Tri pod, Head stand, Wall walk, Handstand

Metcon

Metcon (Time)

5 minute buy in: High intensity work – double unders, running, high knees, jumping jacks

Then, 5 rounds of:

• 10 Dive bombers

• 20 Standing alt elbow to knee

• 30 Standing 3 direction ski hops

• 20 Surrenders

• 10 Walking plank
Check out the video posted on our PG CrossFit Athlete’s Forum FB page for a demonstration of the movements. Or join us on Google Hangout at 8 AM and 5:45 PM. https://meet.google.com/acb-yuny-gpp

3/23/2020 Power Snatch

PG Crossfit – CrossFit Hangouts

Please join us at 8 AM or 5:45 PM on Google Hangouts for the online workout https://meet.google.com/acb-yuny-gpp
Let us know if you want to check out any equipment to enhance your workouts.

Warm-up

Warm-up (No Measure)

3 Rounds

• 20 arm circles

• 10 over and unders

• 10 T stabilizers

Strength

Power Snatch (5 X 3)

65%, 70%, 75%, 80%, 85%

If you don’t have this weight, then increase the rep scheme to 5 sets of 10 and work on form.

If you only have DB or KB, do 5 sets of 10 alternating snatches.

Metcon

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

• 10 Pull up (C2B)(Chair rows)

• 12 Ab mat sit ups

• 14 Alt OVHD plate lunge (45/25) (P Single KB/DB ovhd lunge 53/35)

• 16 Hand Release Push ups.

(P Wear a vest)
If you have no pull up bar, use a chair and do those rows slow and deliberate.

Use whatever weighted object you have that you can put overhead for the lunges.

WORKOUT OF THE DAY