Workout Of The Day

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Shoulder press (3-3-3-3-3)

-Use the heaviest possible weight on each set. Set up 3 bars and rotate through the 5 sets if you want.

Bent Over Row ((Barbell) 10-10-10-10-10)

-Use the same weight across the sets. Try to use more weight than you did for the press.

Back Rack Lunge (10-10-10-10-10)

– Use the heaviest possible weight on each set. 10 total steps, 5 each leg.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

As a group, start with this sequence:

4-6 reps Down Dog + Cobra Pose + Groiner + Sun Salute

4-6 reps Quick ninja flow https://youtu.be/qy3h0tPgCKA

* Switch legs on the Groiner/Sun Salute each rep.

Workout Prep

Warm-up (No Measure)

10 Lunges

10 Supported Pistols

10 Pistols – or attempts

10 Weighted Pistols – or attempts

10 OH Pistols – or attempts

30-sec. Front-rack Hold with an empty Barbell

30 Single-unders

20-sec. Front-rack Hold – increase load

10 x 1 Double-under + 10 Single-unders

10-sec. Front-rack Hold – use workout load

30 Double-unders

Metcon (Time)

30 Double-unders

3-min. Barbell Front-rack Hold (135/95 lb.)

30 DB SA OH Weighted Pistols (25/15 lb.)

60 Double-unders

2-min. Barbell Front-rack Hold

20 DB SA OH Weighted Pistols

90 Double-unders

1-min. Barbell Front-rack Hold

10 DB SA OH Weighted Pistols
Partially Unloaded

90 Double Unders

1 min. DB Front Rack Hold

10 DB SA OH Weighted Pistols

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

12-9-6

Deadlift (315/205)

Bar muscle up
-Goal is to finish under 5 minutes, with great times closer to 3 minutes. Scale the loading on the deadlift if you are unable to complete the first set unbroken.

Metcon (No Measure)

3 Rounds For Quality:

20 Reverse Hyper (moderate loading)

20 Back Extensions
-Substitute barbell good mornings if you do not have access to a reverse hyper.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Complex (3) to warm up

https://youtu.be/ssWe8HKmfFs

Front-rack Stretch (30-45 sec. each side) https://youtu.be/954Ocp4w_NI

Flag Pole Stretch(30-45 sec. each side) https://youtu.be/0RFxLgdCG34

5 x Jefferson Curls https://youtu.be/C-N_8sMYP2A

5 x Cuban Presses https://youtu.be/a_HaDGJOly0

Workout Prep

Warm-up (No Measure)

2 x 7 Power Cleans

2 x 5 Power Cleans

2 x 3 Power Cleans

HSPU Challenge Finisher

Perform 25 HSPUs as quickly as possible

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

Partially Unloaded

* 25 Rep HSPU Challenge

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Have everyone hold a light MB or AbMat over their head. Now, have everyone run around and try to push the MB/AbMats out of other people’s hands. If someone knocks out your item, you get tagged out and have to perform the below before being able to go back in:

5 Air Squats

5 Push-ups

3 rounds

Workout Prep

Warm-up (No Measure)

Part 1

The Hang Squat Clean and the Woman-maker. Use their workout weight to save time. Perform enough reps to have them moving well through each movement. They will be plenty warm from the Prowler efforts.

Part 2

Warm up to their loading with:

2 x 200 m

2 x 100 m

Part 1

Metcon (Weight)

4 x 200-m Prowler efforts
Partially Unloaded

4 x 400 m Farmers Carry

Part 2

Metcon (AMRAP – Rounds and Reps)

6 DB Hang Squat Cleans (45/25 lb.)

6 DB Woman-makers

AMRAP 8 min.
Partially Unloaded

Same as Rx’d

Cooldown

Warm-up (No Measure)

Partner Lower Back and Hip Stretch(hold for 15 sec. each side for continuous 1-2 min. each)

https://youtu.be/k2y1mmIFt1E

CrossFit Magnolia – Competitor

Part 1

Warm-up (No Measure)

Before class

Power Snatch (1-1-1-1-1-1-1)

-Build to a heavy single for the day.

Part 2

Warm-up (No Measure)

After class

Metcon (Time)

3 Rounds:

30 GHD sit ups

60ft. HS walk
-Goal is to finish under 7 minutes, with great times closer to 4:30. Ideally this is done with a 30ft. walk out from the GHD, turnaround and head back. Compare to March 7th.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Group 1: Row for 5 min.

Minute 1: Easy Pace (60% of max)

Minutes 2 and 3: Moderate Pace (70%)

Minutes 4 and 5: Moderate-Fast Pace (80%)

Group 2:

4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)

20-m Bear Crawl

5 OH Squats with PVC

AMRAP 5 min.

Workout Prep

Warm-up (No Measure)

Spend some time working different positions.

Start top down: High Hang—Mid-thigh Hang—Full Power Snatch

10 Power Snatches – second-set load

5 Power Snatches – third-set load

Metcon (Time)

Between Min. 0-5, complete:

500-m Row

20 Power Snatches (65/45 lb.)

15 x Shuttle Run (20 m)

Between Min. 5-10, complete:

500-m Row

15 Power Snatches (75/55 lb.)

20 x Shuttle Run (20 m)

Between Min. 10-15, complete:

500-m Row

10 Power Snatches (95/65 lb.)

25 x Shuttle Run (20 m)
Partially Unloaded

Perform every 5 min, for 3 rounds

60 DB Good-mornings

30 DB Power Snatch – 15 each side

15 x Shuttle Run (20 m )

Cooldown

Warm-up (No Measure)

1 min. Dynamic Flexi Swimmer Stretch https://youtu.be/eGYMsPWnWBo

1 min. Alt. Under-the-body Stretch

https://youtu.be/DFFnlbPB0tM

10 reps Down Dog to Cobra https://youtu.be/RKuuNkajc40

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Roughly 20-m per movement:

Straight Arm and Leg Bear Crawl

Lateral Sumo Squats https://youtu.be/4CCTm88wQkg

Zombie Inchworms https://youtu.be/v1KWhLJWxcA

Tall Duck Walks https://youtu.be/7FznovMgLZ8

Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch https://youtu.be/tGgwZNcP86A (arms stretched overhead)

Low Side Shuffles there and back

Frog Jumps down the gym

10 reps Hip Flow #1 https://youtu.be/L-E6k49NT6E

10 Single-leg Hip Extensions in Supine Plank(each side) https://youtu.be/gS8RUURAUDc

10 Pulsing Lunges(each side) https://youtu.be/JXMHa5uhzRQ

1-2 rounds

Workout Prep

Warm-up (No Measure)

Hollow Rock Hold (quick scale: bend knees as needed)

Rock in Hollow Rock Hold

Keep arms/shoulders up and move legs up and down, maintaining a good position

Switch to keeping legs up and moving arms/shoulders up and down

Perform full V-up movement

10 Static Step-ups on each side https://youtu.be/UqZ3mntpthE

20 MB Toe-taps https://youtu.be/ZlyppaOVyhQ

10 Box Jumps – jump up, step down

8 Box Jumps – use workout height

Metcon (Time)

Every 2 min., perform:

8 Box Jumps (32/24 in.)

9 V-ups with MB (20/14 lb.) https://youtu.be/qNDA-w1NBpE

10 Jumping Lunges with MB

5 rounds
Partially Unloaded

12 Object Jumps

12 V-Ups

12 Jumping Lunges

5 Rounds

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Sumo Deadlift (3-3-3-3-3)

-Use the heaviest weight possible on each set.

Metcon (Time)

5 Rounds:

20 Wallball (20/14 – 10’/9’)

10 Deadlift (225/155)
-Goal is to finish as close to 5 minutes as possible. This should be an unbroken sprint throughout. The correct decision with this workout is to keep it light and fast.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles with Plate– first movement in Shoulder Warm-up #1 https://youtu.be/9-ymOQJ02Lk

Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.

Repeat for the other direction

Standing Letters with Plate https://youtu.be/ZSPMD6Wpkio

5 x Lying-down Prone Band Pull https://youtu.be/6eOxAZmtutg – each side

Min 1: Ball Slams (or DB Slams) https://youtu.be/TD533_RgwQU

Min 2: Barbell Landmines https://youtu.be/3cy5W9Qrz7g

Min 3: Floor Back Extensions https://youtu.be/rw5wMk24sBw

Min 4: Barbell Wipers https://youtu.be/gS4X0rD4iUI

Min 5: Rest

2 rounds

Workout Prep

Warm-up (No Measure)

2 Deadlifts + 2 Power Cleans + 2 Jerks

Every 90 sec. for 7.5 min (5 rounds)

Metcon (Time)

Heavy Grace

30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace

30 Clean and Jerks (135/95 lb.)
Partially Unloaded

50 DB Clean and Jerks