Workout Of The Day

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

12-9-6

Deadlift (315/205)

Bar muscle up

Metcon (Time)

20 Muscle ups
-Goal is to test your muscle up capacity after fatigue. Try to get through the first couplet under 7 minutes, if not faster. Scale the number of ring dips so the first 3 rounds can be done unbroken.

Metcon (Time)

——Partially Loaded——

7 Rounds:

10 DB High pull (50/35)

10 Push-ups (hands on DB)

-Rest 3 minutes-

Metcon (Time)

35 Seated DB Shoulder Press
-Goal is to finish the couplet in under 7 minutes, with great times under 5 minutes. After the couplet, test the shoulder endurance with the presses. On the high pulls, use a DB in each hand, and the movement can be done from the hang.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch (each side)

5 Sit-ups to Pike (reach for R leg)

5 Sit-ups to Pike (reach for L leg)

5 Sit-ups to Straddle (reach for the middle)

10 Plane Crash Victims

Workout Prep

Warm-up (No Measure)

With a PVC or empty barbell, review the Thruster as:

Front Squat—Press—Push Press—Thruster

5-5-3-3-3

Thrusters

Metcon (Time)

10 Over-unders

250 m Row

10 Deadlifts (225/155 lb.)

3 Rounds
PARTIALLY LOADED

10 Over-unders

10 x 20 m Shuttle Run

20 DB Deadlifts (50/35 lb.)

3 Rounds

UNLOADED

10 Over-unders

10 x 20 m Shuttle Run

20 Split Leg Good-mornings (https://youtu.be/dpIBVWC863E)

3 Rounds

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

OTB Lower Body Complex (https://youtu.be/FsLiSrFX60k)

10 Single leg glute bridge

10 Alt. lateral step-overs

6 Alt. groiners

6 Alt. pigeon stretches

1-2 rounds

+

OTB Upper Body Complex (https://youtu.be/b2S2qd-b5Uo)

10 Plank shoulder taps (each)

10 Wall slides

4 lying ITWYX circuit

1-2 rounds

10 Single leg Deadlifts (https://youtu.be/Y6uMt6Y8V2w) – each leg. Slow 5-10 sec. descent.

5 Kneeling to Squat Jump (https://youtu.be/t6QYgw9hyfM)

3 Rounds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

With an empty barbell/one DB perform as needed:

Reverse front rack lunges

Deadlift + dip drive + muscle clean + power clean

OH squat + dip drive + muscle snatch + hang power snatch + hang squat snatch

Then, have them work up to a heavy 3 rep of:

4 Reverse front rack lunges

3 Power cleans

2 Hang squat snatch

Use 4-5 sets to get to a heavy-ish load.

For PL perform:

6 Reverse lunges

4 Power cleans

2 Hang squat snatch
Unloaded

10 Reverse lunges

10 kick-sits

5 wall climbs

30 sec. Hollow hold + 10 leg raises

Rest

3 sets

Metcon (Time)

20 Front Rack Reverse Lunge (95/65 lb.)

15 Power Clean

10 Hang Squat Snatch
PARTIALLY LOADED

25 DB Front Rack Reverse Lunge (40/25 lb.)

20 DB Power Clean

15 Hang Squat Snatch (SA)

UNLOADED

30 Reverse Lunges

20 Kick-sits (https://youtu.be/UkdVQLOTbTc)

10 Wall Climbs (https://youtu.be/UlIzMa6Eiz8)

Cooldown

Warm-up (No Measure)

1-2 min. Quad pose to hip lift (https://youtu.be/NDi1_YvWSPM) – hold poses.

1-2 min. Down dog to cobra (https://youtu.be/RKuuNkajc40) – hold poses.

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (Time)

3 Rounds:

30 GHD sit ups

60ft. HS walk
-Goal is to run consistent intervals, finishing in roughly the same time on each. Work on pacing and form, consistency from start to finish is the key.

Do the gym programming for the day.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5+ reps each of:

Inchworms (https://youtu.be/-E8dSKzHAAs)

Walking/Standing pigeon

Crab walk (https://youtu.be/iZEX3hwGz1I)

Tall duck walk (https://youtu.be/7FznovMgLZ8)

Rotational planks (https://youtu.be/mhfkHhNqLUI)

Samson stretch (https://youtu.be/tGgwZNcP86A)

Then, get bouncy with:

Rnd1-

Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.

* Repeat again with the following positions/movements

Rnd 2-

Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot

Rnd 3-

Sit Cross Legged facing the way they are going to run, perform long lateral lunges back

Rnd 4-

Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back

* Add more rounds if you like…

5 Sit-up to Pike (https://youtu.be/e3jkJND3sCI)

10 Quad Pose to Hip Lift (https://youtu.be/NDi1_YvWSPM)

10 Split stance rock to tall split kneel (https://youtu.be/zXz1tKuoH9s) – each side

5 Sit-up to Pancake

2 Rounds

Workout Prep

Warm-up (No Measure)

10 Front squats + 5 wall ball

10 Step-ups + 5 step-ups and over

5 Front squats + 10 wall ball

5 Box jumps + 5 box jump-overs
Partially Loaded

5 Strict sit-ups + 10 sit-ups

10 Step-ups and overs

10 Russian twists

10 Object jump-overs

Metcon (Time)

15 Box Jump-overs (24/20 in.)

25 Wall Ball (20/14 lb.)

4 Rounds
PARTIALLY LOADED

15 Object Jump-overs

20 DB Thruster (one DB) (40/25 lb.)

4 Rounds

UNLOADED

15 Object Jump-overs

25 Russian Twists (https://youtu.be/A9bhVErtimw)

4 Rounds

Cooldown

Warm-up (No Measure)

Perform 5+ reps of Hip Flow #2 (https://youtu.be/JxGZbylezcA) – slow pace and hold poses.

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (Time)

5 Rounds:

20 Wallball (20/14 – 10’/9’)

10 Deadlift (225/155)
-Goal is to finish under 12 minutes, with great times closer to 10 minutes. Can you get all 3 rounds of swings unbroken?

Metcon (Time)

——Partially Loaded——

3 Rounds:

30 DB Swing (50/35)

30 Burpees

30 Sit ups
-Goal is to finish under 12 minutes, with great times closer to 10 minutes.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1 min. Of row or fast feet (https://youtu.be/Oue3YnffehE)

10 Plate/Db segmented push-ups

10 Burpees

1 min. Of row or fast feet

50 m Waiter’s walk w. Plate/DB (Right)

50m Waiter’s walk w. Plate/DB (Left)

10 Plate/db halos (https://youtu.be/LlJ85RZaXuI)

1 min. Of row or fast feet

10 Plate/DB/db strict presses

10 Shoulder shrugs (https://youtu.be/HsZRfZ13hTI)

Workout Prep

Warm-up (No Measure)

Everyone

PVC or broomstick:

Flagpole Stretch (20-30 sec, alt top hand)

5 Strict Press

5 Push Press

5 Push Jerk

Empty Barbell:

5 Strict Press

5 Push Press

5 Behind the Neck Push Press

5 Behind the Neck Split Jerk (emphasize vertical bar path here)

5-10 Split Jerk
FULLY LOADED

Lifting Work Sets

Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.

To keep everyone together, have them perform a set every 4 min.

10 Object toe-taps (https://youtu.be/ZlyppaOVyhQ)

2 Burpee

20 Object toe-taps

3 Burpee

Add 10 toe-taps and 1 burpee each round.

AMRAP 6 min.

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

FULLY LOADED

* Optional Finisher

DB Split Jerk (AMRAP – Reps)

30 sec. On/30 sec. Off

7 Rounds
PARTIALLY LOADED

Strict Handstand Push-up (AMRAP – Reps)

30 sec. On/30 sec. Off

7 Rounds
UNLOADED

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

400-m run

10 jumping pull-ups

10 inchworms

10 bootstrap squats

200-m run

5 Kipping Swings + 5 pull-ups – or use workout mod here.

5 Push-ups + 5 burpees

10 Air squats

Metcon (Time)

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile
PARTIALLY LOADED

Run 1 mile

100 SA High Pull

200 Push-ups

300 Air Squats

Run 1 mile

UNLOADED

Run 1 mile

100 Sit-ups

200 Push-ups

300 Air Squats

Run 1 mile

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

For Quality: (No Measure)

20 minutes of stretching
-Goal is to put your full focus into the gym workout today and go for a new PR. After, simply set a timer and stretch whatever feels most needed for 20 minutes. Don’t overlook or skip the post-workout self care, or it’s going to be long week of training!

CrossFit Magnolia – CrossFit

Run 3 k (Time)

Every 400 m, perform 35 Air Squats.