Workout Of The Day

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Snatch (1-1-1-1-1-1-1)

-Build to a heavy single for the day. Go for that PR if things feel good!

Snatch Pull (3-3-3)

Halting Snatch Grip Deadlift (3-3-3)

-Use the heaviest successful snatch weight from today on these movements. For the pull, finish by pulling the bar as high as possible. On the halting deadlifts, pause for 3 seconds just below the knee before completing the rep.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm

30 sec. 2 Lunges + 1 Air Squat

30 sec. Rest

30 sec. Burpee Jumping Pull-ups – Sub Burpee Jump on Plate

30 sec. Rest

4 rounds

Quick Mobility

1 min. Thoracic Bridges (each side).

1 min. Behind-the-back PVC Lifts (dynamic, keep moving)

Workout Prep

Warm-up (No Measure)

Review and Prep the Thruster

8-6-4-2

Review and Prep the Muscle-up

Review the MU right after reviewing the Thruster.

RX: Metcon (Time)

1-10 Thruster (135/95 lb.)

5 Bar Muscle-ups

FIT: Metcon (Time)

1-15 Thruster

3 Jumping Bar Muscle-ups
Partially Loaded

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

10 Slow Sit-up to Pike

10 Slow Sit-up to Straddle – Hold top position

90 sec. Each side Advanced Pigeon

90 sec. Each side Thoracic Bridges

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Partners

4 x 200-m Row

P1: Row

P2: Perform movement

Switch

Movement 1: DB Deadlifts

Movement 2: DB High Pulls

Movement 3: Bent-over DB Rows

Movement 4: DB Russian Swings

Quick Mobility

1 min. Shoulder Twists on Pull-up Bar

1 min. Side Pole Stretch, each side

1 min. Pole Stretch, each side

Project Posterior Chain – Session #14

Re-test

Activation Prep

10 Glute Bridges + 3-sec. Pause at top

10 Alt. Kneeling Superman + 3-sec. Pause at top

10 Good Morning to Squat

2 rounds

Loaded

Barbell Hip Thrust – Using your 5RM from Session 1, perform 1 max set of unbroken reps with the same load.

Bodyweight

AMRAP 3 min. Twinkie Hug or Floor Back Extensions

Workout Prep

Warm-up (No Measure)

Review the DB Snatch

6 Alt. DB Power Snatches

6 Step-ups

6 Burpees

6 Alt. DB Power Snatches

3 Box Jumps

3 Burpee Box Jumps

RX: Metcon (AMRAP – Reps)

250-m Row

20 Alt. DB Snatches (50/35 lb.)

In what is remaining of 4 min. perform:

Burpee Box Jumps (24/20 in.)

4 rounds

* Project Posterior Chain

FIT: Metcon (AMRAP – Reps)

250-m Row

16 Alt. DB Snatches

In what is remaining of 4 min. perform:

Burpee Box Step-ups

4 rounds

* Project Posterior Chain
Partially Loaded

200-m Run

16 Alt. DB Snatches (50/35 lb.)

In what is remaining of 4 min. perform:

Burpee Object Jumps

4 rounds

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

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

-Build to a heavy single for the day

Metcon (Time)

For time:

50-35-20

Row (calories)

GHD sit ups

Front squats (95/65)
-Goal is to finish under 18 minutes. This one will hit the quads hard, so think stay in the heels and push the knees out on the squats.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

With a light pair of Dumbbells, perform:

100-m Farmers Carry

10 Alt. Renegade Rows

100-m Front-rack Carry

10 Front Squats

100-m Farmers Carry

10 Strict Presses

100-m Front-rack Carry

10 Alt. TGUs (one DB)

Set up three stations and spend 90 sec.-2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side)

2. Wall Slides (1 min.) + Wall Stretch (1 min.)

3. Porno (frog) Stretch (keep this dynamic)

Workout Prep

Warm-up (No Measure)

As a group, review the MB Clean and Slam/DB Slam as needed.

5-4-3-2-1

MB Cleans

Slam Balls

Project Posterior Chain – Session #13

Activation Prep

10 Glute Bridges + 3-sec. Pause at top

10 Alt. Kneeling Superman + 3-sec. Pause at top

10 Good Morning to Squat

2 rounds

5 x Max-distance Broad Jump

3 sets

RX: Metcon (Time)

50 MB Cleans (20/14 lb.)

50 Slam Balls (30/25 lb.)

* Project Posterior Chain

FIT: Metcon (Time)

40 MB Cleans

40 Slam Balls

* Project Posterior Chain
Partially Loaded

DB: 40/25 lb.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

8-10 reps of each movement of the Floor Sequence

10 reps each position of the Spicy Hip Stretch

Workout Prep

Warm-up (No Measure)

Review and Prep for Step-ups

10 Lunges (on the spot)

10 Step-ups (no load)

10 Step-ups (light load like DB or KB)

Using a Barbell, figure out Box height and start warming up the movement with:

4×4 reps each side

Perform the Workout

* Perform 1 set every 3-4 min. to keep the class working together and maximizing rest time.

Optional Finisher – in Partners

20 Leg Throws each – “You-go-I-go” for all 20 reps

200-m Run together

20 low Box Jumps

AMRAP 7 min.

Weighted Step-ups (3-3-3-3-3)

Partially Loaded

* Use heaviest DB possible

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

4 Rounds for time:

20 cal Assault Bike

20 DB snatch (50/35)

20 cal Row

20 DB power clean (50/35)
– Goal is to finish as close to 20 minutes as possible, or faster. Use 1 DB on the snatches, and 2 DB on the cleans. On the snatch both heads of DB must touch the ground, for the cleans only 1 head of DB’s need to make contact with the ground.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 reps (each drill) of Shoulder Sequence

Play Push, Pull to Warm Up

Sub the partner for one KB/DB in front of the athlete while in a Plank and perform:

15 Right-hand Tap + Left-hand Tap + Push-up

30 Fast Feet

3 rounds

Project Posterior Chain – Session #12

Activation Prep

10 Glute Bridges + 3-sec. Pause at top

10 Alt. Kneeling Superman + 3-sec. Pause at top

10 Good Morning to Squat

2 rounds

6 Barbell Hip Thrusts

5 sets

* Rest 60-90 sec. between sets.

Workout Prep

Warm-up (No Measure)

Review the Push Press as a group

Prep for the Rope Climb and Push Press.

Russian Wrap

Spanish Wrap

4 Seated Rope Climbs + 40 Single-unders

3 Half Climbs try different methods for each one + 30 Single/Double

2 Legless Rope Climbs + 20 Double-unders

1 L-sit Rope Climb + 10 Double-unders

RX: Metcon (AMRAP – Rounds and Reps)

3 Rope Climbs, 15 ft.

12 Push Presses (135/95 lb.)

50 Double-unders

AMRAP 12 min.

* Project Posterior Chain

FIT: Metcon (AMRAP – Rounds and Reps)

3 Seated Rope Climbs

12 Push Presses

75 Single-unders

AMRAP 12 min.

* Project Posterior Chain
Partially Loaded

DB: 50/35 lb.

* Pass the DB under the body while in a Plank

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Deadlift (5-5-5-5-5)

-Use the heaviest weight possible on each set.

Jerk (1-1-1-1-1)

-Build to a heavy single for the day. Jerk may be power, split, or squat.

Weighted Pull-ups (3-3-3-3-3)

-Use the heaviest weight possible on each set.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility to Get Warm

10 Up-and-over the fence

10 Alt. Warrior Pose

10 Sit-up to Straddle

10 Sit-up to Pike

1-2 rounds

Workout Prep

Warm-up (No Measure)

10 KB/DB Deadlifts

8 KB/DB Russian Swings

6 KB/DB SDHPs

4 KB/DB Goblet Squats

2 Burpees

100-m Carry

2 rounds

RX: Metcon (AMRAP – Rounds and Reps)

30 Burpees

30 KB Russian Swings (24/16 kg)

30 KB Goblet Squats

300-m Bottom-up KB Carry

20 Burpees

20 KB Russian Swings

20 KB Goblet Squats

200-m Bottom-up KB Carry

10 Burpees

10 KB Russian Swings

10 KB Goblet Squats

100-m Bottom-up KB Carry

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

30 Burpees

30 KB Russian Swings

30 KB Goblet Squats

300-m Bottom Up KB Carry

20 Burpees

20 KB Russian Swings

20 KB Goblet Squats

200-m Bottom-up KB Carry

10 Burpees

10 KB Russian Swings

10 KB Goblet Squats

100-m Bottom-up KB Carry

AMRAP 30 min.
Partially Loaded

DB: 50/35 lb.

Cooldown

Warm-up (No Measure)

1 min. Wall-facing Stretch

1 min. Sit-up to Straddle – hold the top position

1 min. Sit-up to Pike – hold the top position