Workout Of The Day

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

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.

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

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

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

* Use heaviest set of Dumbbells as possible.

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.

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

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

DB: 50/35 lb.

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.

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