Workout Of The Day
01292021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
3 Rounds for time:
800m Run
5 rounds of strict “Cindy”
-wear a 20#/14# weight vest
-One round of strict Cindy is 5 strict pull ups, 10 push ups, & 15 squats. Goal is to finish this in under 30 minutes, with the possibility of closer to 24 minutes if you have a fast “Murph” time.
Friday 01/29/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
In partners:
P1: 1 min. Hip Distraction (each side)
P2: 1 min. Downward Dog to Cobra + 1 min. Lying Overhead DB Reach
Switch
P1: 30 sec. Banded Pigeon Stretch (each side)
P2: 30 sec. Arm Raises + 30-sec. Plate Hold Overhead
Switch
P1: 1-min. Squat Hold
P2: 30 sec. Lying Internal/External rotations (each side)
Switch
Get Warm
10-8-6-4-2
Squat to Jumping Jack
Pike Push-ups
Workout Prep
Warm-up (No Measure)
Review movements as this complex:
Clean-grip Deadlifts
Power Cleans
Front Squats
Squat Cleans
Presses
Push Presses
Push Jerks
Split Jerks
2 rounds
A moderate-to-heavy load:
1 High Hang Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
Workout weight:
3 Squat Cleans + 3 Jerks.
RX: 11.3 (AMRAP – Rounds and Reps)
AMRAP 5 min.
Squat Cleans (155/115 lb.)
Jerks
* Work up to a heavy 3-rep
complex.
FIT: Metcon (AMRAP – Rounds and Reps)
Squat Cleans
Jerks
AMRAP 5 min.
* Work up to a heavy 3-rep
complex.
Partially Loaded
DB Squat Cleans (50/35 lb.)
DB Jerks
AMRAP 5 min.
Thursday 01/28/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER BIKE COMPLEX:
P1 sits on Bike while P2 stands in front of Bike.
P1 Bikes with legs only, while P2 pushes and pulls on the handles with arms only.
– Bike 7-10 calories like this.
– Switch and Bike another 7-10 calories.
1 Partner Bike Complex
10 Partner Push-ups with alternating high five at the top of each rep (together)
1 Partner Bike Complex
10 Kickbacks + 5 Burpees with a high five at the top of each rep (together)
1 Partner Bike Complex
10 Alternating Junkyard Dogs with partner (only the body bridge + crawl under portion)
2 min. Partner Hanging Thoracic Stretch (wide, regular, and narrow grip, switching after about 10 sec. each), Hang individually
1-2 min. Hip Prep “Jiu-jitsu”
Workout Prep
Warm-up (No Measure)
With a Box:
10 Stationary Lateral Step-ups – each side
10 Step-ups
5 x 20-m Shuttle Runs
30-sec. Floor Superman Hold
5 Burpees
10 Box Jumps – with intention
5 x 20-m Shuttle Runs
5 Burpee Box Jumps
30-sec. Supine Hold
RX: Metcon (AMRAP – Reps)
2 min. Assault Bike
2 min. Box Jumps (24/20 in.)
2 min. Superman Hold on GHD
2 min. 20-m Shuttle Runs
2 min. Burpee Box Jumps
2 min. Supine Plank Hold
FIT: Metcon (AMRAP – Reps)
2 min. Assault Bike
2 min. Box Jumps/Step-ups
2 min. Superman Floor Hold
2 min. 20-m Shuttle Runs
2 min. Burpee Box Jumps/Step-ups
2 min. Supine Plank Hold
Partially Loaded
2 min. 20-m Shuttle Runs
2 min. Object Jumps/Step-ups
2 min. Superman Floor Hold
2 min. 20-m Shuttle Runs
2 min. Burpee Object Jumps/Step-ups
2 min. Supine Plank Hold
01272021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
50 Deadlift (315/225)
-Every time you break perform 10 toes to bar & 10 Box jumps (30″/24″)
-Goal is to finish the 50 deadlifts under 12 minutes, however the smaller sets you do the longer this will take from the extra T2B and box jumps. This workout rewards big sets, but can be disastrous if you peak too early and can’t maintain a solid sets in the later part of the workout.
Wednesday 01/27/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6 min.:
12 Romanian Deadlifts
6 Split-stance T-spine Rotations (per side)
12 Hang Muscle Cleans
6 Inchworms
Hip/Jumping Prep
Work on finding their highest Single-leg Box Jump for both the right and left leg.
Workout Prep
Warm-up (No Measure)
Review Hang Power Cleans
10 reps
Add weight x 7 reps
Add weight x 5 reps
Add weight x 3 reps (2-3 sets here)
Hang Power Clean (3-3-3-3-3)
Metcon (AMRAP – Reps)
Part 2:
Open Prep
Pick a skill:
Strict HSPUs
Strict Toes-to-bars
Strict Ring Muscle-ups
Perform 5-10 reps EMOM 5 min.
Warm-up (No Measure)
Partially Loaded
12 DB Hang Power Cleans
1 min. DB Front-rack Hold
Rest as needed
5-7 rounds
* Use heaviest set possible.
01262021
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
Metcon (No Measure)
3 Rounds for Quality:
10 Strict HS push ups
15 Strict Ring Dips
20 Deficit push ups
30 Strict pull ups
-Strict means there is no bend in the hip or knee throughout the movement.
Tuesday 01/26/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
LOTB DB & Animal Warm-up
10-m Bear Crawl Forward + 10 DB Deadlifts
10 Long Lunges (5 per side)
10-m Crab Walk + 10 Goblet Squats
10 Dynamic Pigeon Stretches (each side)
10-m Bear Crawl + 10 DB Halos
10 Plane Crash Victims (5 per side)
10-m Crab Walk + 10 DB Push Presses (5 per side)
2 rounds
More Open Prep – Double-under skill work!
Unbroken Double-unders or Single-unders
10-20-30-40-50-40-30-20-10
Triple-under option (only for your Double-under ninjas)
5-10-15-20-25-20-15-10-5
Workout Prep
Warm-up (No Measure)
Review the Single-arm DB Thruster and Over-under
4 SA DB Thrusters
2 Over-unders
2-3 sets
1 min. Plank Hold
1 min. Dead Bug
1 min. Lying Glute Raises
3 rounds
RX: Metcon (Time)
6 Single-arm DB Thrusters (each side) (50/35 lb.)
6 Over-unders
50-ft. Bear Crawl
5 rounds
FIT: Metcon (Time)
6 Single-arm DB Thrusters (each side)
6 Over-unders
50-ft. Bear Crawl
5 rounds
Partially Loaded
6 Single-arm DB Thrusters (each side)
6 Over-unders
50-ft. Bear Crawl
5 rounds
01252021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
4 Rounds:
100ft. Yoke carry
100ft. Farmer carry
100ft. Bear-hug carry
100ft. Handstand walk
-Goal is to use around 2-3x bodyweight on the yoke, BW in each hand for the farmer, and a (150/100) sandbag on the bear hug carry. But these are just suggestions, have fun and go as heavy as is tolerable. Ideally this is all done on a 50ft course with each movement performed as a down & back.
Metcon (No Measure)
For Quality:
4 x 15 Reverse Hyper
-Use 50% of your 1RM back squat as the loading.
Monday 01/25/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowing Consistency Drill (Rower and Med Ball)
– P1 Rows and performs 10 Pulls, then P2 Rows and performs 10 Pulls, with each person noting the distance traveled.
– P1 Rows again and tries to get as close to their original distance as possible in 10 Pulls; P2 does the same.
– The partner that is further from their original distance pulled performs 10 MB reps.*
– The goal of this drill is consistency with 10 Pulls, which will transfer over to their workout pacing.
10 DB Windmills (5 each side)
10 DB Good Mornings (hold DB behind the neck)
10 DB Cossack Squats (scale to BW Cossack Squats)
10 Lying Internal and External Rotations
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Muscle-up
10 False-grip Ring Rows
5 Slow MU Transitions
5 Strict Ring Dips
10 False-grip Ring Kips (scale to 10-sec. False-grip Ring Hang)
5 Fast MU Transitions (utilize hips)
5 Kipping Ring Dips
Review the Power Clean
10 Hang Clean Deadlifts
15-20 sec. Front-rack External Rotation Stretch
5-7 Hang Power Cleans
5-7 Power Cleans
5-cal. Row
5 Toes-to-bars
5 Wall Balls
5 Cleans
1 Muscle-up or 5 Jumping C2B Pull-ups
RX: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
FIT: Metcon (AMRAP – Reps)
50-cal. Row
40 Sit-ups
30 Wall Balls
20 Cleans
10 Jumping Chest-to-bar Pull-ups
AMRAP 14 min.
Partially Loaded
50 Double-unders
40 Sit-ups
20 Single DB Clusters (40/25 lb.)
20 DB Power Cleans
10 Under-the-body DB Pass-throughs.
AMRAP 14 min.
Sunday 01/24/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Push-up Wave Game
Review the Lateral Box Jump-over and Ring Push-up
Workout Prep
Warm-up (No Measure)
Review the Devil’s Press
2 Devil’s Presses
4 Lateral Box Jump-overs (24/20 in.)
5 Ring Push-ups
6 Anchored Sit-ups
3 sets
RX: Metcon (Time)
10 Lateral Box Jump-overs (24/20 in.)
15 Ring Push-ups
20 Anchored Sit-ups
5 rounds
* Every 90 sec., perform 5 DB Devil’s Presses (40/25 lb.)
FIT: Metcon (Time)
10 Lateral Box Jump-overs/ Step-overs
15 Push-ups
20 Anchored Sit-ups
5 rounds
* Every 90 sec., perform 5 DB Devil’s Presses
Partially Loaded
10 Lateral Box Jump-overs/ Double DB Jump-overs
15 Push-ups
20 Anchored Sit-ups
5 rounds
* Every 90 sec., perform 5 DB Devil’s Presses (40/25 lb.)