Workout of the Day
CrossFit – Fri, May 19
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
CrossFit – Thu, May 18
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)
CrossFit – Wed, May 17
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
CrossFit – Tue, May 16
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
CrossFit – Mon, May 15
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
CrossFit – Sun, May 14
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
CrossFit – Sat, May 13
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
CrossFit – Fri, May 12
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
CrossFit – Thu, May 11
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
CrossFit – Wed, May 10
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