Workout Of The Day
Wednesday 03/10/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up with a MB
Jog 400 m as a group, or in a circle in the gym, with the MB.
Every 100 m, perform:
10 MB Bear Hug Front Squats
10 MB Ground-to-overheads
10 MB Sit-ups
Hip and Shoulder Prep
1 min. Alt. Samson Stretch
10 reps of Hip Flow #2
1 min. Shoulder Shrugs
10 reps of Short Ninja Flow
Workout Prep
Warm-up (No Measure)
Review and Prep the OH Lunge
4×8 OH Lunges
6 OH Lunges
6 MB Sit-ups
100-m MB Run
RX: Metcon (Time)
9-12-15
Overhead Barbell Lunges (135/95 lb.)
18-24-30
MB Sit-ups (anchored) (20/14 lb.)
200-m MB Bear Hug Run after each round
FIT: Metcon (Time)
9-12-15
Overhead Barbell Lunges
18-24-30
MB Sit-ups (anchored) (20/14 lb.)
200-m MB Bear Hug Run after each round
Partially Loaded
9-12-15
Overhead SA DB Lunges (50/35 lb.)
18-24-30
Sit-ups (anchored; add load if possible)
200-m DB Bear Hug Run after each round
03102021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Metcon (AMRAP – Reps)
5 Rounds for max reps:
Hang Power snatch (135/95)
30 seconds Assault Bike calories
– Goal is to finish 10+ reps on each movement, each round. Rest as needed throughout the workout.
Tuesday 03/09/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Rowing Warm-up
Row 200 m, arms only
Row 200 m, arms and hips only
Row 200 m, regular (include knee flexion)
Spend 1 min. performing Bird peckers
Row 100 m with perfect technique, talk about stroke rate – rest
Row 200 m with fast stroke rate, but same perfect technique – rest
Row 200 m with slower stroke rate, same time as above – rest
Review the KB Swing
Workout Prep
Warm-up (No Measure)
Review and Prep for Bar Muscle-up
1K Row – 5-min. cap
25 BMUs – 5-min. cap
50 KB Swings – 3-min. cap
500-m Row – 3-min. cap
12 BMUs – 3-min. cap
25 KB Swings – 2-min. cap
RX: Metcon (Time)
1k Row
Rest 2 min.
25 Bar Muscle-ups
Rest 2 min.
50 KB Swings (24/16 kg)
Rest 2 min.
Row 500 m
Rest 1 min.
12 Bar Muscle-ups
Rest 1 min.
25 KB Swings
FIT: Metcon (Time)
1k Row
Rest 2 min.
25 Jumping Chest-to-bar Pull-ups
Rest 2 min.
50 KB Swings
Rest 2 min.
Row 500 m
Rest 1 min.
12 Jumping Bar Muscle-ups
Rest 1 min.
25 KB Swings
Partially Loaded
1k Run
Rest 2 min.
25 Woman-makers (45/25 lb.)
Rest 2 min.
50 DB Swings
Rest 2 min.
Row 500 m
Rest 1 min.
12 DB Devil’s Presses (45/25 lb.)
Rest 1 min.
25 KB Swings
03092021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Sumo Deadlift (5-5-3-3-1-1-1)
-Build to a heavy single for the day
Shoulder Press (5-5-3-3-1-1-1)
-Build to a heavy single for the day
Monday 03/08/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Get the body moving through full ROM!
10 Spiderman + T-spine Rotation (each side)
10 Downward Dog to Cobra
10 Bootstrap Stretches
10 Good Mornings
10 Deadlifts
10 Strict Presses
3 rounds
Workout Prep
Warm-up (No Measure)
Review Bear Complex with an empty Barbell
7 Unbroken Bear Complexes – empty Barbell
5 Unbroken Bear Complexes – light load
2 x 3 Unbroken Bear Complexes
RX: Bear Complex (Time)
Complete 7 unbroken sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 rounds
Today we will use 155/105 lb.
FIT: Bear Complex (Time)
Complete 7 unbroken sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 rounds
Today we will use 155/105 lb.
Partially Loaded
Complete 7 unbroken sets of this DB complex:
1 DB Power Clean
1 DB Front Squat
1 DB Push Press
1 DB Back Squat
1 DB Push Press
5 rounds
* Use heaviest set of Dumbbells as possible.
03082021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
4 rounds:
400m Run
75 Double unders
-rest precisely 3 minutes between efforts-
-Goal is have the lowest cumulative time from all 4 efforts, as score is total time including the rest.
Sunday 03/07/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Original CrossFit Warm-up(ish)
1 min. Samson stretch
10 PVC Overhead Squats
10 AbMat Sit-ups
10 Back Extensions or Floor Back Extensions
10 Pulls on the Rower
10 Push-ups
3 rounds
Double-under Practice
30 sec. Single-unders
30 sec. Single-Double-Single
30 sec. Double-under attempts
2 sets
Workout Prep
Warm-up (No Measure)
Review and Prep the OH Squat
Review Air Squat, stance, and grip.
10 Partial Pause OH Squats
10 Tempo OH Squats
1×10 OH Squats with empty Barbell
1×10 OH Squats with workout load
20 sec. Row
10 sec. Rest
20 sec. OH Squats
10 sec. Rest
20 sec. Double-unders
RX: Metcon (AMRAP – Rounds)
Minute 1: 10/8-cal. Row
Minute 2: 15 OH Squats (75/55 lb.)
Minute 3: 40 Double-unders
4 rounds
FIT: Metcon (AMRAP – Rounds)
Minute 1: 10/8-cal. Row
Minute 2: 10 OH Squats
Minute 3: 75 Single-unders
4 rounds
Partially Loaded
Minute 1: 10 x 20-m Shuttle sprints
Minute 2: 16 SA DB OH Squats (8 each side)
Minute 3: 40 Double-unders
4 rounds
Cooldown
Warm-up (No Measure)
1 min. Wall-facing Stretch
1 min. Wall Calf Stretch (30 sec. per side)
2 sets
Saturday 03/06/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5 min.:
10 Alternating Dumbbell Deadlift Rows
20-sec. Front-rack Hold
10 Renegade Row to Knee-to-chest
20-sec. Farmers Carry Hold
Leg Prep
10 Leg Swings Front to Back (each leg)
10 Leg Swings Side to Side (each leg)
10 Air Squat to Up and Over the Fence
10 Pulsing Lunges (each leg)
10 Standing Tuck Jumps (really bring knees up to chest!)
10 Air Squats
10 Box Step-ups
Workout Prep
Warm-up (No Measure)
Pull-up Prep
10 Hanging Scap Circles
10 Torso Twists on Pull-up Bar
2 sets
4-6 Negatives
4-6 Strict Pull-ups
2 sets
10 Kip Swings
8 Pull-ups
6 Chest-to-bar Pull-ups
2 sets
8 Pull-ups
8 Single DB Step-ups (lighter load)
8 Single DB Front Squats (lighter load)
6 Chest-to-bar Pull-ups
6 Single DB Step-ups (workout load)
6 Single DB Front Squats (workout load)
4 Strict Pull-ups
RX: Metcon (AMRAP – Rounds and Reps)
25 Pull-ups
25 Single DB Step-ups (45/25 lb.)
25 Single DB Front Squats
20 Chest-to-bar Pull-ups
20 Single DB Step-ups (45/25 lb.)
20 Single DB Front Squats
15 Strict Pull-ups
15 Single DB Step-ups (45/25 lb.)
15 Single DB Front Squats
AMRAP 25 min.
FIT: Metcon (AMRAP – Rounds and Reps)
25 Jumping Pull-ups
25 Single DB Step-ups
25 Single DB Front Squats
20 Jumping Chest-to-bar Pull-ups
20 Single DB Step-ups
20 Single DB Front Squats
15 Ring Rows
15 Single DB Step-ups
15 Single DB Front Squats
AMRAP 25 min.
Partially Loaded
25 Alt. DB Renegade Rows
25 Single DB Step-ups/Lunges
25 Single DB Front Squats
20 DB Chainsaws (each side)
20 Single DB Step-ups
20 Single DB Front Squats
15 DB Standing High-pulls (each side)
15 Single DB Step-ups
15 Single DB Front Squats
AMRAP 25 min.
DB: 50/35 lb.
03062021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Power Snatch (2-2-2-2-2)
-Build to a heavy double for the day
Power Clean (2-2-2-2-2)
-Build to a heavy double for the day
Front Rack Lunge (10-10-10-10-10)
-Use the heaviest weight possible on each set. 5 steps per leg.
Friday 03/05/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
“The Bike/Row Is Right” Game
Box Jump Prep
25 Bunny Hops
10 Box Step-ups
25 Side-to-side Hops
10 Box Jumps (step down)
Workout Prep
Warm-up (No Measure)
Review the Push Press
Dip and Hold (vertical torso)—Dip Drive Slow (weight in heels)—Dip Drive Fast (hip extension)—Push Press (timing)
6 Push Presses
6 Box Jumps
4 sets
RX: Metcon (Time)
6 Push Presses (155/105 lb.)
12/8-cal. Bike
18 Box Jumps (24/20 in.)
5 rounds
FIT: Metcon (Time)
6 Push Presses
9/6-cal. Bike
24 Fast Feet
5 rounds
Partially Loaded
12 DB Push Presses (50/35 lb.)
48 Mountain Climbers
24 Object Jumps/Jump-overs
5 rounds