Workout of the Day

PG Crossfit – CrossFit

Elle’s Bday WOD (Time)

5 Rounds

19 Sit Ups

19 Wall Balls

8 Snatches (115/85)

1(00) meter sprint

42 Burpee Cash Out

PG Crossfit – CrossFit

230518 (Time)

– RX –

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– INTERMEDIATE –

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– BEGINNER –

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

Skill Work – Post-workout (Checkmark)

Post-workout:

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

– Use DBs from workout.

Stretching (Checkmark)

2-3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)

PG Crossfit – CrossFit

230517 (7 Rounds for weight)

– RX –

7 sets for load:

1 power clean

1 hang power clean

1 jerk

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

7 sets for load:

3 power cleans

3 hang power cleans

3 jerks

3/4 Cindy (AMRAP – Rounds and Reps)

15-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

PG Crossfit – CrossFit

Skill Work – Pre-workout (Checkmark)

Accumulate:

30 KB Turkish get-ups

– For quality.

230516 (Time)

– RX –

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squats

1-2-3-4-5-6-7-8-9-10:

Strict ring dips

– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

– INTERMEDIATE –

For time:

20-18-16-14-12-10-8-6-4-2:

Alternating single-leg squats to a box

1-2-3-4-5-6-7-8-9-10:

Jump and controlled lower ring dips

– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

– BEGINNER –

For time:

10-9-8-7-6-5-4-3-2-1:

High box step-downs

1-2-3-4-5-6-7-8-9-10:

Box dips with feet on floor

– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

PG Crossfit – CrossFit

230515 (AMRAP – Reps)

– RX –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swings (53/70 lb)

1:00 burpees

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 rest

– INTERMEDIATE –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swing (35/53 lb)

1:00 burpees

1:00 wall balls (14/20 lb)(9/10 ft)

1:00 rest

– BEGINNER –

4 rounds for reps:

1:00 calorie row

1:00 Russian kettlebell swing (18/35 lb)

1:00 burpees

1:00 wall balls (10/14 lb)(9/10 ft)

1:00 rest

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

7 sets:

3 weighted strict pull-ups

3 weighted strict dips

– Increase loading across as many sets as possible.

– STRENGTH II – (5 Rounds for weight)

Every 2:00 for 5 sets:

9 unbroken power snatches

– Start at a light load and build to a heavy set.

– SKILL I – (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

50-ft handstand walk

– Rest 2:00

– Perform single-leg box jumps to a height that you can maintain consistent fluid reps.

– SKILL II – (Checkmark)

EMOM 10:

2 rope climbs

– Advanced athletes should perform reps as legless.

– STAMINA I – (AMRAP – Reps)

EMOM 30:

Min. 1 | 10/15 cal. row

Min. 2 | 10 burpee

– Record total number of calories and burpees completed.

– STAMINA II – (Time)

For time:

10,000-m bike

PG Crossfit – CrossFit

230514 (Weight)

– RX –

On a 25:00 clock:

From 0:00-12:00:

Establish a heavy 3-rep deadlift

From 12:00-17:00:

Rest

From 17:00-25:00:

EMOM 8:

3 deadlifts at 70% of 3-rep-max

3 box jumps (24/30 in)

– Perform both movements within the same minute.

– INTERMEDIATE –

On a 25:00 clock:

From 0:00-12:00:

Establish a heavy 3-rep deadlift

From 12:00-17:00:

Rest

From 17:00-25:00:

EMOM 8:

3 deadlifts at 70% of 3-rep-max

3 box jumps (20/24 in)

– Perform both movements within the same minute.

– BEGINNER –

On a 25:00 clock:

From 0:00-12:00:

Establish a heavy 3-rep deadlift

From 12:00-17:00:

Rest

From 17:00-25:00:

EMOM 8:

3 deadlifts at 50% of 3-rep-max

3 box jumps (12/20 in)

– Perform both movements within the same minute.
Record the heaviest 3-rep deadlift

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

PG Crossfit – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Angie – Intermediate (Time)

– INTERMEDIATE –

For time:

50 pull-ups

60 push-ups

70 sit-ups

80 squats

Angie – Beginner (Time)

– BEGINNER –

For time:

40 jumping pull-ups

50 hand-elevated push-ups

60 sit-ups

70 squats

– Spend no more than 5:00 on each movement.

Skill Work (No Measure)

Rest, stretch, recover

Stretching (Checkmark)

3 sets:

:45 childs pose

:45 frog stretch

PG Crossfit – CrossFit

230512 (Time)

– RX –

3 rounds for time:

50 up-downs

1:00 seated L-sit hold (On Rings)

– Accumulate a total of 1:00 in the L-sit per round.

– INTERMEDIATE –

3 rounds for time:

40 up-downs

1:00 seated L-sit hold (On Box)

– Accumulate a total of 1:00 in the L-sit per round.

– BEGINNER –

3 rounds for time:

30 up-downs

1:00 seated L-sit hold (knees bent)

– Accumulate a total of 1:00 in the L-sit per round.

Skill Work – Post-workout (Checkmark)

Accumulate :

50 barbell or PVC good mornings

Stretching (Checkmark)

1 set:

:45 lacrosse ball in lat/side

1:00 cobra stretch

PG Crossfit – CrossFit

230511 (Weight)

– RX –

4 Rounds not for time. Focus on form.

2 left-arm DB Turkish get-ups

2 right-arm DB Turkish get-ups

16 DB ovhd walking lunges

– Use one DB.

– INTERMEDIATE –

4 Rounds

2 left-arm DB Turkish get-ups

2 right-arm DB Turkish get-ups

16 DB front rack walking lunges

– Use one DB.-

BEGINNER –

4 Rounds

2 left-arm DB Turkish get-ups

2 right-arm DB Turkish get-ups

16 DB front rack walking lunges

– Use one DB.
Use warm up to increase weight while maintaining good form.

Skill Work – Post-workout (Time)

For time:

400-m DB farmers carry (35/50 lb)

– Use two dumbbells.

Stretching (Checkmark)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads

PG Crossfit – CrossFit

230510

Choose one, either the 5k run or the 10k bike.

5k run or 10k bike (Time)

– RX –

For time:

5k run or row or 10k bike

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For distance:

On a 20:00 clock:

Run or row or bike

Stretching (Checkmark)

Accumulate:

1:00 lacrosse ball foot roll/foot

Skill Work (No Measure)

Rest, stretch, recover