Workout Of The Day

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

50-m Barbell Back-rack Walk (empty Barbell)

15 Lateral Barbell Jump-overs (empty Barbell)

10 Air Squats

4 rounds

8 reps of each movement:

DPT Banded A, T, L, Angel, and OH Squat (https://youtu.be/SKmluxkv51Y)

2 rounds

Workout Prep

Warm-up (No Measure)

2 rounds

50-m Farmers Carry

6 OH Squats

15 Barbell Lateral Jump-overs

12 Back Squats

Metcon (AMRAP – Rounds and Reps)

100-m SA Farmers Carry – Left Arm (50/35 lb.)

10 OH Squats (115/75 lb.)

30 Lateral Barbell Jump-overs

100-m SA Farmers Carry – Right Arm

20 Back Squats

30 Lateral Barbell Jump-overs

AMRAP 25 min.
Partially Loaded

100-m SA Farmers Carry – Left Arm (50/35 lb.)

10 SA DB OH Squats

30 Lateral DB Jump-overs

100-m SA Farmers Carry – Right Arm

20 DB Back Squats

30 Lateral DB Jump-overs

AMRAP 25 min.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Perform the following for 1 min. each:

Butt Kickers and High Knees (https://youtu.be/YR5y0hKfP8k)

Samson Stretch (https://youtu.be/tGgwZNcP86A) (1 min. per side)

Dynamic Walking Pigeon (https://youtu.be/7XFM9NcyEEs)

Lunges

Ankle Tap and Knee Bent Crunch (https://youtu.be/bbETr-9ufpI)

(10-15 min.) Project Double-under – Session #10

Most Volume

Double-unders: 6 x 80% of DU PR

* 1-min. break between each set

Double-under attempts: 6 x 80% of DU PR. For example, if my total was 20 for the minute, then for each set I would perform 16 reps as quickly as possible.

* 1-min. break between each set

Alternate Foot Step: 6 x 80% of New 4 Alternate Foot Step and 4 Single-unders PR

* 45-sec. rest between each set

* Prep with:

50 Power Jumps without Rope

Workout Prep

Warm-up (No Measure)

Bar and Ring Muscle-ups (https://youtu.be/Wqy7b-saHrk)

* For skill work, allow athletes about 3-4 min. (~10-12 attempts) to practice each movement. Then, modify to their skill level for the workout.

200-m Run (hard)

12 Walking Lunges

12 Step-ups

6 Box Jump-overs

Rest 1 min.

200-m Row (hard)

8 Knees-to-elbows

4 Bar Muscle-ups

Metcon (4 Rounds for time)

In the first 5 min., perform:

Run 400 m

50 Walking Lunges

In the second 5 min., perform:

Row 500 m

40 Knees-to-elbows

In the third 5 min., perform:

Run 400 m

30 Box Jump-overs (24/20 in.)

In the fourth 5 min., perform:

Row 500 m

15 Bar Muscle-ups

* Project Double-unders

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

15 PVC Pass-throughs

10 Air Squats

5 Burpees

AMRAP 5 min

Then, review the movements below.

In “I-go, you-go” fashion with a PVC or Barbell, perform:

5 rounds each of the following complex

3 Good Mornings + 3 Behind-the-neck Presses + 3 Front Squats

Workout Prep

Warm-up (No Measure)

With an empty Barbell or PVC, review the Hang Power Snatch as:

Snatch-grip Deadlift (pause at top of the knee)—Hang Muscle Snatch—Hang Power Snatch

Review the Cluster as:

Power Clean—Front Squat—Squat Clean—Push Press—Thruster—Cluster

Barbell Cluster and Thruster (https://youtu.be/Z2_S2jupSYU)

Then, perform:

2 x 4 Clusters + 4 Hang Power Snatches

3 x 2 Clusters (singles) + 2 Hang Power Snatches

* Add load each set. The final set should be at the workout load.

Metcon (Time)

8-6-4-2

Clusters (155/105 lb.)

Hang Power Snatches
Partially Loaded

16-12-8-4

DB Clusters (50/35 lb.)

DB Hang Power Snatches – each side

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m together, throwing a Med Ball back and forth.

P1: 30 sec. of 3-point Shuttle (touch ground at each side of Shuttle)

P2: MB Ground-to-shoulder reps

Switch

3 rounds each

P1: 1 min. of 1 x Shuttle + 5 Jumping Air Squats (after each 20 m, they perform the Jumping Air Squats)

P2: MB Slam-ball reps

Switch

2 rounds each

P1: 90 sec. of 2 Shuttles + 1 x 20-m Bear Crawl

P2: Crab Walk Hold with MB in groin area (rest quickly if needed)

Switch

1 round each

(10-15 min.) Project Double-unders – Session #8

Decreasing Rest

Double-unders: 5 x 70% of DU PR

* 45 sec. between each set

Double-under attempts: 5 x 70% of DU performed in 1 min. For example, if my total was 20 for the minute, then for each set I would perform 14 reps as quickly as possible.

* 45 sec. between each set

Alternate Foot Step: 5 x 75% of New 4 Alternate Foot Step and 4 Single-unders PR

* 45 sec. between each set

* Prep with:

1 min. working on Power Jumps, then perform 100 4 Alternate Foot Step and 4 Single-unders with Jump Rope

Workout Prep

Warm-up (No Measure)

With their workout Box height and DB, perform:

10 Stationary Step-ups (each side)

10 Lateral Stationary Step-ups (each side)

10 Box Jumps (use modification here)

10 Air Squats + Jumping Air Squats

10 DB Back Squats + 10 DB Jumping Back Squats

Metcon (Time)

10 x 3-point Shuttle Runs (20 m)

20 Box Jumps (24/20 in.)

10 Jumping DB Back Squats (50/35 lb.)

5 rounds

* Project Double-unders
Partially Loaded

10 x 3-point Shuttle Runs (20 m)

20 Object Jumps or Jump-overs

10 Jumping DB Back Squats (50/35 lb.)

5 rounds

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 reps each, Junkyard Dog Warm-up (https://youtu.be/-nEX9A3TsDM) in partners or as an individual with an Over-under set-up

(5+ min.) Shoulder Prep

10 reps each Partner PVC Complex (https://youtu.be/L2RVlAlTEX8)

Then, individually perform 10 each Cuban Presses (https://youtu.be/a_HaDGJOly0) + Jefferson Curls (https://youtu.be/C-N_8sMYP2A)

Lastly, Flag Pole (https://youtu.be/0RFxLgdCG34) Stretch for 30 sec.-1 min. each side

1-2 rounds

Workout Prep

Warm-up (No Measure)

As a group, with the PVC from the warm-up, review the Push Press:

Press—Dip Drive—Push Press

Repeat with the empty Barbell.

Then, perform:

3-5 sets of 3 reps at increasing loads. Use more if needed.

Optional Finisher

1 min. Double DB Devil’s Presses (40/25 lb.)

Rest 30 sec.

5 rounds

Push Press (3-3-3)

* Finisher

Metcon (AMRAP – Reps)

1 minute double DB Devil’s Press (50/35)

Rest 30 seconds

5 Rounds

Warm-up (No Measure)

Partially Loaded

3 x Max Set Unbroken DB Push Presses

* Use heaviest set of Dumbbells possible

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

In Groups of three

Person 1: Row 15 Cal

Person 2: 10 x 1 Leg up and over fence (both sides) + 2 squats in between.

Person 3: 40 Mountain Climbers

EMOM

3 Rounds each

1 min. each side hip flexor pole stretch or simple couch stretch

https://youtu.be/AITFkbjwE74

1 min. each side dynamic pigeon stretch

https://youtu.be/coEIZWJYBkM

Workout Prep

Warm-up (No Measure)

4 Front Squat, with the last squat having a 5 sec. pause in the bottom position.

EMOM 7 min.

– Add load every set or every other set.

Metcon (Time)

Max 1-k Row

Rest 3 min.

Max Set Front Squats (115/75 lb.)

Rest 3 min.

Max 500-m Row

Rest 2 min.

Max Set Front Squats (115/75 lb.)

Rest 2 min.

Max 250-m Row

Rest 1 min.

Max Set Front Squats (115/75 lb.)

* Without putting Barbell down
Partially Unloaded

Max 1k Run

Rest 3 min.

Max Set DB Front Squat

Rest 3 min.

Max 400 m Run

Rest 2 min.

Max Set DB Front Squat

Rest 2 min.

Max 200 m Run

Rest 1 min.

Max Set DB Front Squat

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Front Squat (1-1-1-1-1)

-Build to a heavy single for the day

Bench Press (3-3-3-3-3)

-Build to a heavy triple for the day

Hang Power Clean (5-5-5-5-5)

-Build to a heavy 5-rep for the day

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

8-7-6-5-4

Wall Balls

Push-ups

Heavy Javelin Press

https://youtu.be/1dkAhAW3N1A

3 reps each side

4-5 sets

* Rest as needed between sets.

Workout Prep

Warm-up (No Measure)

5 Dips

EMOM 6 min.

With an empty Barbell, briefly review the Shoulder-to-overhead as a Press and a Push Press.

10 Wall Balls – use workout weight

10 Push Presses – use workout weight

Metcon (Time)

50 Wall Balls (20/14 lb.)

40 Shoulder-to-overheads (95/65 lb.)

30 Ring Dips
Partially Unloaded

50 SA. DB Thruster – 25 reps each arm

50 SA. DB Shoulder to Overhead – 25 each arm

50 Object Dip

Cooldown

Warm-up (No Measure)

10 Kneeling T-Rotations with Scapula Retractions

1 min. each side Pec Stretches – switch angles within the minute

https://youtu.be/QWwiOHexU8I

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

0 Jumping Jacks

20 Crazy Finnish exercise https://youtu.be/4yj-UXL06kI

3 rounds

Rest while briefing the next part:

5 Long Push-ups– scale as needed

https://youtu.be/4yj-UXL06kI

20 Floor Hip Extensions

https://youtu.be/rw5wMk24sBw

3 rounds

Rest while briefing the next part:

10 Dynamic Plane Crash Victim Stretch https://youtu.be/5Djx2-hBnHU

10 Ab Crunches

3 rounds

Hip Prep

10 Single-leg Weighted Deadlifts (each side)

1-2 min. each side Adductor Rolling

10 Single-leg Weighted Deadlifts

1-2 min. each side KB Rolling

https://youtu.be/TPjRxPR0_Pc

10 Single-leg Weighted Deadlifts

1 min. each side Hip Capsule Grind + Dog Pee

https://youtu.be/IRdCckQVFrs

Workout Prep

Warm-up (No Measure)

5 x reps of 1 Deadlift to just above the knee + 1 full Deadlift (total of 10 reps)

* Use 40-50 lb. on top of the Barbell here.

Deadlift

2 x 6 reps

2 x 3 reps

Metcon (Time)

3 Deadlifts @ 80%

10 Burpees

3 rounds

6 Deadlifts @ 70%

10 Burpees

3 rounds

9 Deadlifts @ 60%

10 Burpees

3 rounds
Partially Unloaded

10 DB Deadlift

10 Burpee

3 rounds

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (No Measure)

For quality:

30 Strict HSPU (deficit)

30 Weighted pull ups (53/35)

30 Weighted dips (35/18)
-Complete each movement in as few sets as possible. Keep the pull ups as strict as possible.Use a larger deficit on the HSPU to increase difficulty if you can do them in 2 or less sets.

Metcon (No Measure)

5 Rounds for quality:

10 Strict Toes to bar

100m Farmer carry (70/50)
-Complete each round for quality. Use DB’s in each hand for the farmer carry. Use moderate weight on the stiff-leg deadlifts.