Workout of the Day

9/21/2020 Bear Complex

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

9/20/2020 Bear Complex

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

9/19/2020 CrossFit Games Day 1 Workout

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.

9/18/2020 Pull Up Work

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

9/17/2020 Squat Clean and Jerk

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!!

9/16/2020 Snatch Balance

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

9/15/2020 Handstand work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Thread the needle

• 10 Scap Push ups

• 5 Squat Therapy

Skill

Handstand Push-ups (EMOM X 12 or work on progression)

Handstand Work – Handstand push ups – strict, kipping, deficit, etc. Handstand holds and walking away from the wall. If proficient, do 5-7 each minute.

Metcon

Metcon (Time)

5 Rounds

• 5 Renegade Row (50/35)

• 10 Overhead Squats (95/75)(P-135/95)

• 15 Weighted Curtsy (50/35)(P-KB 70/53)

• 20 Leg over object
20 minute time cap

9/14/2020 Power Snatch

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC Pass throughs

• 10 Open Books

• 10 Duck Walks

Strength

Power Snatch (Achieve 1RM)

Begin with 5 reps with the bar. Then, 3 reps at 60%, 65%, 70%. Then 1 rep and increasing weight slowly to achive new 1 RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

• 10 Wall Balls (20/14)

• 10 Toes To Bar

• 10 Alt. Pistols

9/12/2020 Partner Workout

PG Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 minute climb the ladder

2, 4, 6, 8, 10…

Overhead Lunges (53/35)(P 70/53)

Burpee Pull Ups (P BMU)

*Split the work however you want.

*Partner A is completing movements.

*Partner B is accumulating calories on the bike.

*Score is Rounds + Cals

9/11/2020 September 11th Memorial Workout

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Air squats

• 5 Push Ups

• 25 High knees

• 25 Butt kickers

Metcon

Metcon (Time)

• 2001 Run

• 11 Box Jumps (30/24)

• 11 Thrusters (135/95)

• 11 C2B

• 11 Power Cleans (185/135)

• 11 HSPU

• 11 KBS (70/53)

• 11 TTB

• 11 Deadlifts (185/135)

• 11 Push Jerks (135/95)

• 2001 Row
35 minute time cap

Metcon (Time)

• 2001 Run

• 11 Box Jumps (30/24)

• 11 Thrusters (135/95)

• 11 C2B

• 11 Power Cleans (185/135)

• 11 HSPU

• 11 KBS (70/53)

• 11 TTB

• 11 Deadlifts (185/135)

• 11 Push Jerks (135/95)

• 2001 Row
35 minute time cap

Metcon (Time)

• 2001 Run

• 11 Box Jumps (30/24)

• 11 Thrusters (135/95)

• 11 C2B

• 11 Power Cleans (185/135)

• 11 HSPU

• 11 KBS (70/53)

• 11 TTB

• 11 Deadlifts (185/135)

• 11 Push Jerks (135/95)

• 2001 Row
35 minute time cap

WORKOUT OF THE DAY