(435) 764-0412 eric@crossfitmagnolia.com

Workout Of The Day

01182020

CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (Time)

45 HS push ups

-then-

4 rounds:

20 Deadlifts (255/175)

50ft. HS walk
– Goal is to finish under 12 minutes. This will have a very similar feeling to 20.3 from the Open. The volume on the Deadlifts will sneak up on you, and the HSPU will make the HS walk harder than you think.

Part 2

After class

Metcon (No Measure)

3 Rounds for quality:

15 GHD sit up with Med-ball

15 Glute-ham raise (use band assist if needed)

01182020

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (Weight)

Work up to a heavy 2-rep Split Squat

Metcon (Time)

12 Split Squats (155/105 lb.)

Max Set Double-unders

5 rounds

01172020

CrossFit Magnolia – CrossFit

Workout of the Day

Long #2 – Chewbacca (Time)

1-k Row

50 Wall Balls (20/14 lb.)

40 Box Jumps (24/20 in.)

30 Ring Push-ups

40 KB Swings (24/16 kg)

50 MB Cleans

1-k Row

Alt

1-k Row

30 Box Jumps (20 in.)

30 Jumping Pull-ups

30 Kettlebell Swings (24/16 kg)

30 Walking Lunges

30 Knees-to-elbows

30 Push presses (55/35 lb.)

30 Back Extensions

30 Wall Balls (20/14 lb.)

30 Burpees

30 Double-unders

1-k Row

01172020

CrossFit Magnolia – Competitor

Push Press (3-3-3-3-3-3-3)

– Use the heaviest weight possible on each set.

Metcon (No Measure)

3 rounds for quality:

10 Box jump step down

45 second L-sit on parallettes
-Use at least 30″ on the box jumps or higher, go for it if you can get up towards 40″. Be sure to step down after each successful jump, and only use 1 lead in step before jumping. If needed, scale the L-sit time down to 30 seconds.

01162020

CrossFit Magnolia – CrossFit

Workout of the Day

Light #2 – Jerk Snatcher (Time)

30 Clean and Jerks

30 Snatches

95/65 lb.

01152020

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (No Measure)

1 min.: 20 GHD Sit-ups

1 min.: GHD Supine Plank Hold

1 min.: 15 Back Squats (135/95 lb.)

1 min.: Hold bottom of Squat

1 min.: 30 Hip Extensions

1 min.: Superman Hold on GHD

3 rounds

01152020

CrossFit Magnolia – Competitor

Weightlifting

Before class

“Jerk Snatcher” (Time)

30 Clean & Jerk (95/65)

30 Snatch (95/65)
-Goal is to make sure we complete this testing workout that the gym will do on our rest day.

01142020

CrossFit Magnolia – CrossFit

Workout of the Day

Power Lift #1 (Weight)

Bench Press

Endurance #1 (Time)

Run 1 mile TT

01142020

CrossFit Magnolia – Competitor

Metcon (No Measure)

For Quality:

3 attempts at max strict pull ups
-If on any set you get less then 10, add a kip to your final reps to get at least 10.

Metcon (Time)

50-40-30-20-10

Hip extensions

Double unders
-Goal is to finish under 7 minutes. Move quickly and push the pace as good scores will be closer to 6 minutes.

01132020

CrossFit Magnolia – CrossFit

Workout of the Day

Metcon (Time)

21-15-9

OH Squats (95/65 lb.)

Knees-to-elbows

Metcon (AMRAP – Rounds and Reps)

Then, AMRAP with time remaining in 20 min.:

10 Front Squats (95/65 lb.)

10 Ring Dips