Workout Of The Day

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.

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.

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

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.

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.

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.

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

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.

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.

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.)