Workout of the Day

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC Pass Throughs

• 10 Banded Pull Aparts

• 10 Bottoms Up Squat

Strength

Strict Press (Achieve 1 RM)

Start with bar. Set of 5 at 50% and quickly get to sets of 1. Use 1lb and .5lb plates if necessary.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

20/17 Cal Bike Buy In

• 30 Speed Skaters

• 20 Walking Plank

• 10 Front Squats (95/75)(P135/95)
Only do the bike once. Should be able to do the front squats unbroken.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 200 m jog

• 10 T stabilizers

• 10 Kip Swings

• 10 Light DB Single Arm Push Press

Metcon

Metcon (Time)

Buy In: 800 m run

21-15-9-6

• Pull Ups

• Hang Power Clean (95/75)(P 135/95)

• Push Press (95/75)(P135/95)

Cash out: 800 m run

(P Wear a vest)

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 15 Penguin Claps

• 5 Sets of 3 Sotts Press

• 10 Lunges

Skill

Double Unders

 Flight Simulator for those proficient at DUs

 DU – progression

• Single unders with elbows tight, feet together, tight core

• Single unders with high jump

• Penguin claps

• Single, single double
10 minutes

Metcon

Metcon (Time)

10 to 1

• Squat Snatches (135/95)

1 to 10

• Pistols

100m MB run after each
The Snatch should be heavy. Athlete should drop under the bar.

25 minute time cap

Metcon

Metcon (Time)

Post WOD Handstand Hold for Time
Athletes get 1 attempt to hold a handstand as long as they can. Can be free standing or supported by the wall.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Long lunges with twist

• 10 Banded pull aparts

• 10 90X90 right angle hip opener

Strength

Turkish Get Up (5 sets of 3 on each side increasing weight.)

Metcon

Metcon (Time)

Punishing Karen

150 Wall Balls (20/14)

*Every time you break, do 7 hollow rocks.
20 minute time cap

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Hen Peckers

• 30 Second wrist mobility

• 10 Lateral lunges

Strength

Bear Complex (Achieve 1 RM)

Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Keep the reps low during warm up weights. Get right into singles at 60%.

25 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP

• 10 Weighted Step ups (50/35)

• 5 Dive Bombers

PG Crossfit – CrossFit

Warm-up (No Measure)

3 Rounds

• 10 Hen Peckers

• 30 Second wrist mobility

• 10 Lateral lunges

Warm-up

Strength

Bear Complex (Achieve 1 RM)

Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Keep the reps low during warm up weights. Get right into singles at 60%.

25 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP

• 10 Weighted Step ups (50/35)

• 5 Dive Bombers

PG Crossfit – CrossFit

Athletes will have the option to do the workout as prescribed or with a partner. Both are listed here.

Metcon

Metcon (Time)

Friendly Fran

3 Rounds

• 21 Thrusters (115/85)

• 21 CTB

2 minute transition/rest

Damn Diane

3 Rounds

• 15 Deadlifts (315/205)

• 15 Strict Deficit HSPU

1000 m row
This version is the CrossFit Games Day 1 workouts as prescribed. You have the option to do this Rx or modified.

Metcon

Metcon (Time)

Partners

Friendly Fran

3 Rounds

• 21 Thrusters (115/85)/Hollow Body Hold

• 21 CTB/Superman Hold

2 minute transition/rest

Damn Diane

3 Rounds

• 15 DL (315/205)/Plank Hold

• 15 Strict Deficit HSPU/Side Plank Hold

1000 m row
*Split work however you want

*Partner A is doing work while Partner B is doing the hold.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

• 10 Hollow Rock to Superman

• 10 Kip Swings

• 6 Scorpions

Skill

Pull-ups (EMOM x 12 of 3-5 reps or work progression)

Strict, Kipping, or Butterfly.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

• 100 m farmer’s carry (70/53)

• 12 Single Leg Deadlift (115/85)

• 14 Single Arm PP (35/50)

*Every time you rest with the carry, do 4 lunge jumps

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Squat Jumps

• 10 Muscle Clean and Press

• 10 Revolving Down Dog

Modified Burgener

Strength

Squat Clean and Jerk (Build to 1 RM)

Begin with 5 reps with the bar and move to 5 reps at 50% and then 3 reps at 60%. Drop to 1 rep and work your way up to a new 1 RM.

Metcon

Metcon (AMRAP – Reps)

Surprise WOD!!

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Banded pull aparts

• 10 Squat with Twist

• 25 Jumping Jacks

Strength

Snatch Balance (5 X 5)

Use light to moderate weight(50%-65% of 1 RM) – 15 minutes

Metcon

Metcon (Time)

5 Rounds

• 400 m run

• 20 Back Squats (135/95)(P 185/135)

• 10 Ring Dips
25 minute time cap