Workout of the Day
2/20/21 John Lewis Memorial WOD
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.
2/19/21 14.2 Open Workout
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
2/18/21 Front and Back Squats
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)
2/17/21 Maupin
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
2/16/21 Hang Power Cleans
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)
2/15/21 Snatch work
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
2/13/21 Hero Partner WOD – Morrison
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
2/12/21 Front Squats/Back Squats
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.
2/11/21 DUs, RMUs, and Rowing
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.
2/10/21 Strict Press
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