Workout Of The Day

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Lunges + Samson Stretch (https://youtu.be/tGgwZNcP86A)

Side Ape Drill Animal Movement (https://youtu.be/Ok9m1zTBK9s)

Bear Crawls forward + backward (https://youtu.be/-xSXM9vr2Ow)

Bird Peckers (https://youtu.be/w8a1syF0IEM)

Half Handstands (https://youtu.be/tK0LsT341MI)

6 reps Shoulder Rolls

6 reps Deadlifts

6 reps Cuban Presses (https://youtu.be/a_HaDGJOly0)

6 reps Good Mornings

6 reps Bent Over Rows (https://youtu.be/tIoHG3ahI8I)

2-3 rounds

Flag Pole Stretch (https://youtu.be/0RFxLgdCG34) for 30 sec. on each side

6 reps Deadlifts

Presses

6 reps Good Mornings

6 reps Bicep Curls – Yep!

2-3 rounds

Workout Prep

Warm-up (No Measure)

6 reps Deadlifts

6 reps High Hang Power Cleans

6 reps Push Presses

4 rounds

Metcon (Time)

12 Deadlifts (155/105 lb.)

9 Hang Power Cleans

6 Push Presses

5 rounds

* Option to go heavier
Partially Loaded

16 DB Deadlift

12 DB Hang Power Clean

9 DB Push Press

5 Rounds

Cooldown

Warm-up (No Measure)

Time permitting – Hip Flow #2 (https://youtu.be/JxGZbylezcA) and Down dog to Cobra (https://youtu.be/RKuuNkajc40)

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Alternate between:

30 sec. Jump Rope

30 sec. Paddling Drill (https://youtu.be/JgBwdyRPRq0)

3-4 rounds

8 Weighted Hip Extensions (https://youtu.be/2qGbKb5aYaQ) (work up to a heavy set)

30-sec. Max Weighted Plank Hold

Rest 2 min.

5 rounds

Workout Prep

Warm-up (No Measure)

10 Push-ups

20 Double-unders

20 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

25 Push-ups

25 Double-unders

1-min. Plank Hold

25 Double-unders

25 Mountain Climbers (https://youtu.be/sN0Wfonu3yY)

AMRAP 20 min.

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (Time)

“DT”

5 Rounds:

12 Deadlift (155/105)

9 Hang Power clean (155/105)

6 Push Jerks (155/105)
-Goal is to re-test this benchmark workout that everyone is doing on our rest day, tomorrow.Great times are under 5 minutes, so hit this one hard and don’t hold back!

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

8-10 reps each of PVC Partner Stretches. (https://youtu.be/L2RVlAlTEX8)

‘I-go-you-go’:

5 Db SA Standing High Pull + 5 DB SA Push Press (each side.)

20 DB Toe-Taps (https://youtu.be/ZlyppaOVyhQ)

2-3 rounds each

Workout Prep

Warm-up (No Measure)

Burgener Warm-up (https://youtu.be/26db_f6xyN4) with PVC

Snatch Oly Complex (https://youtu.be/hXUG30dk4wQ)(power version) – Use Barbell here

4 x 5 reps Power Snatches

* Increase load each set.

4-5 min. rest between sets.

Power Snatch (5-3-1 * Optional Finisher)

Partially Loaded

3 DB SA. Deadlift – right

3 DB. Hang Power Snatch – right

3 DB Power Snatch – right

3 DB SA. Deadlift – left

3 DB. Hang Power Snatch – left

3 DB Power Snatch – left

3-5 rounds

Cooldown

Warm-up (No Measure)

10 Power Snatches (95/65 lb.)

30 sec. Rest

3 rounds

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

3 Rounds:

400m Run

12 Muscle ups (rings)
-If you break the muscle ups in a round, complete a 50m farmer carry with (70/50#) DB’s in each hand, before continuing on that set. Goal is to finish under 12 minutes, with great times under 10 minutes. You will need to minimize the penalties in order to achieve this. If appropriate, scale the number of muscle ups each round down to a number that could be done in one fresh set.

Metcon (No Measure)

3 Rounds for Quality:

40 GHD Sit up

20 Ring Push up
– Goal is to finish each movement, each round, in as few sets as possible

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1-2 rounds as a group with an empty barbell or PVC:

2 Front Squats

2 Squat Cleans

2 Push Presses

2 Push Jerks

3 Wall Climbs (https://youtu.be/UlIzMa6Eiz8) + 15-sec. Hold at the top of the Climb

EMOM 3 min.

5-6 Strict HSPUs

EMOM 3 min.

Workout Prep

Warm-up (No Measure)

5 Strict Pull-ups + 5 Strict Toes-to-bars + 5-sec. pause with legs at the top position

5 Pull-ups + 5 Kipping Toes-to-bars

5 Kipping HSPUs

Metcon (AMRAP – Reps)

2 min. Squat Cleans (115/75 lb.)

2 min. Ring Pull-ups

2 min. Jerks

2 min. Handstand Push-ups

2 min. Squat Clean and Jerks

2 min. Ring Toes-to-rings
Partially Unloaded

2 min. DB Squat Cleans

2 min. DB Bent-over row (1 min. each side)

2 min. DB Jerk

2 min. Handstand Push-up

2 min. DB Squat Clean and Jerk

2 min. V-ups

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

4 Rounds for individual times:

1 mile Assault Bike

– Rest 5 min between efforts-
– Goal is to be as consistent as possible across each attempt as your score is total time.

CrossFit Magnolia – CrossFit

Warm-up (No Measure)

In partners, alternate 30 sec. on/30 sec. off of:

Round 1: Burpees

Round 2: Lying Ball Throws (the person resting throws the ball)

Round 3: Sit-ups

Round 4: Ball Throws

* Partner 1 works while Partner 2 rests, then they switch.

Mobilize and Prep for Bench Press (still in partners)

While Partner 1 performs 10 Thoracic Rotations (https://youtu.be/QWwiOHexU8I) (BPS),

Partner 2 holds a Hollow Rock (scale as needed)

Switch

10 Partner Wall Slides (https://youtu.be/OaZmOvuuhyQ)each.

Workout Prep

Warm-up (No Measure)

Part 1

Bench Press

10 reps with an empty barbell

8 reps – add load

6 reps – add load

6 reps – add load

Part 2

4 Clapping Push-ups OR workout modification

4 MB Sit-ups

Part 1

Metcon (Weight)

Max Set Bench Press (70 percent of 1RM)

Rest 2 min.

Max Set Bench Press (60 percent of 1RM)

Rest 2 min.

Max Set Bench Press (50 percent of 1RM)

Rest 2 min.

2 rounds
Partially Unloaded

Max Set DB Floor Press

rest 2 min.

Max Set DB Floor Press

rest 2 min.

Max Set DB Floor Press

rest 2 min.

2 Rounds

Part 2

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clapping Push-ups
Partially Unloaded

Omit MB

MB Sit-ups

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

While partner 1 attempts to row a perfect 100 m! (To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.) Partner 2 performs alternating long lunges. (https://youtu.be/HDu-juSbO0c)

Switch.

Who ever rowed the closest to the perfect 100 m, doesn’t need to perform the penalty below —–>

*Add a 2 x burpee penalty per missed metre (if you land on 98 m, you perform 4 burpees).

Perform a total of 3 rounds. Mix up the penalties if you want and if it is the same person winning each time, at the end of the three rounds, have them perform 6 burpees for fun 😉

(5+ min.) Shoulder Warmup #1 (https://youtu.be/9-ymOQJ02Lk)

Workout Prep

Warm-up (No Measure)

10 Deadlift

10 Ring rows

10 Box step ups

8 Deadlift

8 Jumping pull-ups

8 Over the bar jumps

6 Deadlifts

6 Pull-ups

6 Box jumps

4 Deadlifts

4 Pull-ups

4 Box jumps

Metcon (Time)

15 Deadlifts (185/135 lb.)

15 box jumps (24/20 in.)

15 pull-ups

5 rounds
Partially Unloaded

15 SA. Deadlift (each side)

20 Object jumps or jump-overs

15 DB Chainsaws (each side)

5 rounds

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

5k Run (Time)

Max Effort 5k Run
-Re-test your 5k run time.

Warm-up (No Measure)

OR

Metcon (Time)

4 Rounds for individual times:

800m Run

-Rest 3 minutes
-Try to complete these at the pace of your fastest mile time. See if you can maintain across all 4 intervals.