Workout of the Day

2/6/2020 Push Press

PG Crossfit – CrossFit

Nutrition Challenge participants, please don’t forget to either submit your measurements or ask a coach to take your measurements by the end of the week.

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Banded pull aparts with arms in front

• 10 banded pull aparts with arms overhead

• 10 Open books

• 10 m crab walk

Strength

Push Press (1 RM)

Metcon

Metcon (Time)

• 10 – 1 – Handstand Push Ups (P Deficit or Strict)

• 1-10 – Toes to Bar (P Strict)

• Top of every minute 4 Pistols
15 minute time cap

2/5/2020 Back Squat

PG Crossfit – CrossFit

This is your second opportunity to hit a 1 RM for Back Squat in this strength cycle.
Don’t forget the Injury Prevention Seminar on Sunday, February 9th at 11 AM.

Warm-up

Warm-up (No Measure)

10 Glute Bridges

10 Single Leg Glute Bridges (5 on left, 5 on right)

10 Tabletop Hip Extensions

10 Air squats followed by 3 sets of squat hold for 30 seconds (press elbows into knees)

10 long lunges – drop arm closest to bent leg to the ground and then turn it up toward the bent leg

10 goblet tempo squats –light to moderate weight – slowly lower into squat and one second pause and one second up

Strength

Back Squat (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

• 14 Weighted Step Ups (50/35)

• 14 V-ups

• 14 Devil Press (50/35)

2/4/2020 Rig Work

PG Crossfit – CrossFit

We will continue to work on 1 rep max lifts for the next several weeks.
Don’t forget the Injury Prevention Seminar on Sunday at 11 AM!

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Pass throughs

• 10 Plank to down dog to push up

• 10 Squat therapy with 5 second hold

Gymnastics

Rig Work

Skill – 12 minutes of rig work – Strict Pull Ups, Kipping Pull Ups, CTB, BMU, TTB – push yourself to the next level of your ability – You’ll never learn the skill unless you try it in a supportive environment – coaches are here to help you progress to the next level

Metcon

Metcon (Time)

• Row 750 m

• 50 STO (95/75) (P 115/95)(every break, do 5 WBS)

• 50 WB (every break do 5 STO)

• Row 750 m
20 minute time cap

2/3/2020 Power Clean

PG Crossfit – CrossFit

This is your second opportunity to achieve a Power Clean 1RM. If athletes have already completed a 1RM and do not wish to make another attempt, you can lower the weight and increase reps or choose another 1RM lift of the 6 we’ve been working on.

Warm-up

Warm-up (No Measure)

2 Rounds

10 Leg Swings

10 BB Clean Grip Deadlifts

10 BB Clean Grip High Pulls

10 BB Muscle Cleans

Strength

Power Clean (1 Rep Max)

Metcon

Metcon (Time)

400 m run buy in

18-14-8

Dumbbell/Kettlebell Snatch (50/35)(P 70/53)

Box Jumps (24/20)(P 30/24)

Goblet Squats

400 m run cash out

2/1/2020 Kobe Bryant Partner WOD and Peg Board

PG Crossfit – Crossfit Plus

Metcon

Metcon (Time)

“The Mamba” In honor of Kobe Bryant

5 Rounds

20 Deadlift (225/165)/Sit ups

25 Burpee BJO (30/24)/Flutter kicks

41 Pull Ups/Russian Twists

81 Double Unders/Rest
One partner works, other partner performs core work or rests.

*Numbers and reps are represented by the following: 5 NBA rings, 20 years in the NBA, 25 Career average Points, 41 Years of Age when he passed, 81 point in his highest scoring game.

Metcon

Metcon (Weight)

30 minute EMOM

Even = 1 Power clean and 1 squat clean Touch and Go (80% of Power Clean weight)

Odd = 1 Peg Board Climb or 2 RMU
Score is weight of lift.

2/1/2020 Kobe Bryant Partner WOD

PG Crossfit – CrossFit

Metcon (Time)

“The Mamba” In honor of Kobe Bryant

5 Rounds

20 Deadlifts (225/165)/Sit ups

25 Burpee BJO (24/30)/Flutter kicks

41 Pull Ups/Russian Twists

81 Double Unders/Rest
One partner works, other partner performs core work or rests.

*Numbers and reps are represented by the following: 5 NBA rings, 20 years in the NBA, 25 Career average Points, 41 Years of Age when he passed, 81 point in his highest scoring game.

1/31/2020 30 minute WOD

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 90X90 right angle hip opener

• 10 squat jumps

• 25 jumping jacks

Metcon

Metcon (Time)

For Time

2 Rounds

• 50 Back Squats (135/95)

• 125 Double Unders

2 Rounds

• 40 Hang Power Clean (135/95)

• 125 Double Unders

2 Rounds

• 30 Burpees

• 125 Double Unders
Back Squat comes from the ground.

30 minute time cap.

1/30/2020 Squat Snatch

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

• 5 PVC/BB Snatch Grip Deadlift

• 5 PVC/BB Snatch Grip High Pulls

• 5 PVC/BB Overhead Squats

Burgener

Strength

Squat Snatch (1 rep max)

Suggested rep scheme: 10 reps with bar, 8 reps at 50%, 4 reps at 65%, get into singles

25 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

• 15 KBS (53/35) (P 70/53)

• 12 WB (20/14)

• 9 T2B
All out maximum effort. Sprint!

1/29/2020 Rowing

PG Crossfit – CrossFit

Reminders
Injury Prevention Seminar – February 9th at 11 AM
Burpees for Babies Fundraiser – February 16th at 10 AM.

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Banded Good Mornings

• 25 Jumping Jacks

• 10 BB Power Clean

• 10 Barbell Side Bends (each side)

Skill

Rowing (1 min work : 1 min rest)

5 Rounds. 1 minute max effort and 1 minute off
Review good rowing form with the 7 reps drill – 7 with just legs, arms extended; 7 legs and hip open, arms extended; 7 legs, hip open, and arms pulling – then row with that good form for 250 m

Metcon

Metcon (Weight)

20 min E2MOM

• Bike for Cals/Ski 10/8

• 3 Power Cleans (75-80%)
Can increase power clean weight. Score is highest power clean load.

1/28/2020 Strict Press

PG Crossfit – CrossFit

Continuing with our 1 rep max with the Strict Press.

Warm-up

Warm-up (No Measure)

2 Rounds

• 10 pike push ups

• 10 banded lat pull downs

• 10 air squats

Strength

Strict Press (1 RM)

Suggested rep scheme – 8 with bar, 5 at 50%, 3 at 65%, get into singles

20 minutes

Metcon

Metcon (Time)

Double Dumbbell Fran

21-15-9-15-21

• Dumbbell Thrusters (45/30) (P 50/35)

• Pull-ups (P C2B)
18 minute time cap

WORKOUT OF THE DAY