Workout of the Day

PG Crossfit – CrossFit

See Instagram and FB for a full description of the meaning behind the workout.

Metcon

John Lewis Memorial WOD (Time)

For Time

2 Rounds:

• 21 Push Ups

• 40 Sit Ups

Directly into 80 Single Arm Overhead Walking Lunges (50/35)

Then, 7 Rounds:

• 17 Air Squats

• 20 Double Unders

Finally, 80 weighted box step ups (50/35)(24/20)
Athletes use 1 DB for both the overhead lunges and box step ups. Switch arms at will.

See IG and FB for description of memorial WOD significance.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Squat Jumps

• 10 90X90 stretch

• 10 T Stabilizers

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Metcon

Metcon (Time)

30-20-10

• Ab Mat Sit Ups

• Hollow Rocks

Skill

Handstand Work

Work on Handstand Holds, Handstand Walking, Handstand Push Ups, etc.
10 Minutes

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Lunges

• 10 Over the fence/under the fence

• 10 Banded Good Mornings

Strength

Front/Baclk Squats (Every 90 sec X 20 (30 minutes total))

Athlete does 4-5 sets of each movement. Weight should increase each set. When the weight gets too heavy for the movement, move to the next movement. Don’t hit maxes, just heavy reps.

Movements:

• 4 Front Rack Lunges (2 each side)

• 3 Front Squats

• 2 Back Squats

• 1 Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

• 8 Strict Press (75/55)

• 20 Double unders/30 Single Unders (jump rope should be unbroken)

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Cal Row

• 10 Runner’s Lunge with Twist

• 10 Revolving Down Dog

Metcon

Metcon (Time)

3 Rounds (P 4 Rounds)

• 1000 m row (800 m run)

• 49 Push ups

• 49 Sit ups

• 49 Air Squats
40 minute time cap

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 banded pull downs

10 crab walks

10 bar kips

Skill

Hang Power Cleans (5 Sets x 1 Complex)

1 Pause hang Power Clean + 1 hang Power Clean
Pause should be for 3 seconds in the catch position. Put emphasis on ensuring elbows are up in the catch

Metcon

Metcon (Time)

5 rounds: (18 min. time cap)

20 Bar Hop Overs (over and back = 1)

10 C2B pull ups

5 Power Clean + Jerks (155/105)

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC Passthroughs

• 10 Sotts Press

• 25 Jumping Jacks

Strength

Snatch Complex (5 Sets of 1 Complex)

1 Snatch grip Push Press + 1 Snatch Grip Push Jerk + 2 Snatch Balance
Only increase weight if proficient at dropping under the snatch balance.

Metcon

Metcon (Time)

30-24-18-12-6

• Dumbbell Snatches (50/35)

• Cal Row
15 minute time cap

PG Crossfit – CrossFit

Metcon

Metcon (Time)

100-75-50-25

Wallballs (20/14)

50-40-30-20

Box Jumps (24/20)

Sit Ups
One person working at a time.

40 minute time cap

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bottoms Up Squat

• 30 second ankle mobility

• 10 Leg Swings

Strength

Front Squat/Back Squat (EMOM X 12)

12 min EMOM (65%-72% 1 RM Front squat – keep same weight throughout)

Min 1: 3 Front Squats

Min 2: 6 Back Squats
Take 5 minutes to warm up to your working weight.

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
If you cannot do 24 DUs consistently, modify to single unders.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100 Double Unders

10 Kip Swings

5 Cal Row

Skill

DU and R/BMU (8 minute EMOM)

8 minute EMOM

1: 50-75 Double Unders

2: 3 Ring Muscle Ups/5 Bar Muscle Ups/10 Tricep Dips

Metcon

Metcon (AMRAP – Reps)

24 minute EMOM

1: 12/9 Cals Row + Max Burpees

2: Slow recovery row

Score = Number of Burpees
Goal – increase heart rate on odd minutes, then work on active recovery on even minutes.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Banded Pull Aparts (front and overhead)

10 Standing Pigeon

1 KB Complex (3 KB DL, 3 KB hip thrusts, 3 RKBS, 3 KBS)

Strength

Strict Press (8-8-8)

60-70% of 1RM

Strength

SA Bent over rows (16-16-16)

Metcon

Metcon (Time)

20 KBS (53/35)(P 70/53)

50 Weighted Lunges

20 KBS

50 Weighted Step Ups (1KB)

20 KBS

50 Pistols