Workout of the Day

7/28/21 Deadlift

PG Crossfit – CrossFit

Strength

Deadlift (5 X 3)

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

20 minutes

Metcon

Metcon (No Measure)

3 Rounds

26X10 meter shuttle run (90 sec time cap)

30 sec. rest

30 sec. front plank

30 sec side plank

30 sec side plank

30 s rest
Athlete has 90 seconds to complete 26 ten meter shuttles. Everyone begins the 30 second rest together.

7/27/21 Double Under

PG Crossfit – CrossFit

Skill

Double-Unders (EMOM X 10)

If proficient, do half of your max double unders each minute.

If not, work through progression with coach.

Metcon

Metcon (Time)

AMRAP X 10

• 12 DL 115/85 (P 135/105)

• 9 Overhead Squats

• 6 Power Snatches

Rest 5 minutes

On the 15

• 80 Double Unders

• 20 Handstand Push Up

• 60 DU

• 15 HSPU

• 40 DU

• 10 HSPU

• 20 DU

• 5 HSPU
25 Minute Time Cap

7/26/21 Clean and Jerk

PG Crossfit – CrossFit

Strength

Clean and Jerk (5X3)

Warm up to 65%. 65%, 70%, 70%, 75%, 75%.

Metcon

Metcon (Time)

60 Back Squats (185/135).
Any time the athlete rests more than 3 seconds, put the bar down and run 200m. Use a weight that you can do 10-15 unbroken.

Ideally, the weight comes from the floor. However, if you can’t clean and jerk the weight you want to use, take it from the rack.

7/24/21 Seth birthday workout!

PG Crossfit – CrossFit

Metcon

Metcon (Time)

7 Rounds

24 Sit ups

19 Power Cleans (95/75)

9 Box jump overs (24/20)

3 Muscle ups

Cash Out: 28 Burpees

7/23/21 RMU, BMU, Pull Ups

PG Crossfit – CrossFit

Skill

Pull Up, BMU, RMU (EMOM X 10)

Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives

o Work on your next skill level

o Pull Up progression

o BMU/RMU progression
Perform 3-5 reps of whatever movement you are working on. Or, work with coach on movement.

Metcon

Metcon (Time)

800 m run Buy in

3 Rounds

• 21 Power Snatch (95/75)(P135/95)

• 15 Toes To Bar

• 9 Burpee over the Bar

800 m run Cash Out

7/22/21 Deadlift

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bike – 2 X 30 sec arms. 30 sec legs. 1 minute both.

Couch stretch, Figure 4, hamstring stretch, Lat stretch, Simba.

Bar GM, Bar FS, Baby weight DL.

Strength

Deadlift (5 X 5)

Start at 50% and increase each set to reach 70%

Metcon

Metcon (2 Rounds for time)

3 rounds

• 12/10 Cal Bike

• 5 squat cleans (155/105)(P 225/155)

1 Minute Rest

3 rounds

• 5 front squats (same weight)

• 12/10 Cal bike
These should be sprints. Only do Performance if you’re comfortable with the heavy weight.

Rest is mandatory.

Score = Time for each part.

7/21/21 Rig Work

PG Crossfit – CrossFit

August 8 – PGCF Tubing!

Warm-up

Warm-up (No Measure)

400m run. Walking Samson, inch worms, cobra, scorpions.

TGU walk through.

Skill

Turkish Get Up (5 X 4)

2 TGUs on each side. Increasing weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

• 400 m run

• 20 jumping lunges

• 20 Sit Ups

P – Wear a vest

7/20/21 Clean and Jerk

PG Crossfit – CrossFit

August 8 – PGCF Tubing!

Strength

Clean and Jerk (E2MOM X 5)

Warm up to 50% and then increase weight during E2MOM to reach 70%

Metcon

Metcon (Time)

3 Rounds

• 10 Thrusters (165/115)

• 20 Deadlifts

• 100 Double Unders

Warm-up

Warm-up (No Measure)

2 X 100m run + 6 air squats.

Inchworms with calf pumps, forearm stretch, Pigeon, Scorpions, Duck walk, Banded GM, Banded thrusters, banded push press.

7/19/21 Overhead Squat

PG Crossfit – CrossFit

August 8 – PGCF Tubing

Strength

Overhead Squat (E2MOM X 5)

Warm up to 50% and then increase each set to reach 70%.

Metcon

Metcon (Time)

4 Rounds

• 10 Dumbbell Power Clean (50/35)

• 3 Muscle Ups

• 10 Weighted Step Ups (50/35)

Warm-up

Warm-up (No Measure)

3 X Bike – 30 sec light, 20 sec medium, 10 sprint

Runner’s lunge, pigeon, duck walk, lat stretch, PVC passthroughs.

DeepSquat Activation alternating with an active hang.

EMOM hollow rocks, kip swings, kips swings with big pull downs, hip to bar, BMU

DB DL, DB HP, DB Cleans

07.17.21 Partner workout

PG Crossfit – CrossFit

Partner Combo – 30 AMRAP (AMRAP – Rounds and Reps)

Partner 1 –

200m Med Ball Run

Partner 2 –

5 DL – (275185)

10 – Pull-ups

15 – Burpees over Bar

20 – Wallballs (20/14)
Each person keep track of rounds and reps. start where you left off. One partner runs while the other does work. Switch when Med Ball run is back.

Score is both rounds and reps combined.

WORKOUT OF THE DAY