Workout Of The Day

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Accumulate 2,100 m. of Rowing as fast as possible. Have each person Row at least 200 m at a time.

While 1 person is Rowing, another person is performing Long Lunge Sequence (https://youtu.be/HDu-juSbO0c) and the other person is performing Inchworms (https://youtu.be/-E8dSKzHAAs) + 1 Push-up. Switch stations each time someone gets off the rower.

90 sec Good-morning to Squat (https://youtu.be/39tFBLwX1PY)

90 sec Banded Side Plank Row (https://youtu.be/LENEf2Oa8vU) (45 sec. each side)

90 sec Split Stance T-Spine Rotations (https://youtu.be/0cb_LSemv0c)

2 rounds each

Workout Prep

Warm-up (No Measure)

30 sec. Top of Dip Hold

30 sec. Dip Negatives

30 sec. Rest

3 rounds – Everyone starts at one of the stations and rotates

1-2-3-4-5-6

Strict Dips

DB Row

Using 1 load lighter than their workout weight, perform 10 reps (no Burpee), 5 on each side. Coach them through this and teach them the correct positions.

Then, using their workout weight, perform 5 reps on each side.

Then, perform 4 full reps. A full rep = 1 rep right + 1 rep left + 1 burpee.

Metcon (AMRAP – Reps)

30 sec. Row for Cals.

30 sec. Rest

30 sec. Ring Dips

30 sec. Rest

30 sec. DB Row + Burpee (50/35 lb.)

30 sec. Rest

5 rounds
Partially Loaded

30 sec. Double-unders

30 sec. Rest

30 sec. Object Dip

30 sec. Rest

30 sec. DB Renegade Row +

CrossFit Magnolia – Competitor

Part 1

Warm-up (No Measure)

Before class

Bench Press (3-3-3-3-3-3-3)

-Use the heaviest weight possible on each set.

Part 2

Warm-up (No Measure)

After class

Metcon (Time)

400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible.

Reverse Hypers (3 x 20)

For Quality (moderate loading)

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

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)

10 Deadlift + Goblet Squat (https://youtu.be/TjSf2Fn8p7o) (1 Deadlift + 1 Goblet Squat = 1 rep)

100-m Front-rack Carry (50-m RA + 50-m LA)

10 Goblet Walking Lunges

100-m Single-arm OH Carry (50-m RA + 50-m LA)

4 TGUs (2 RA + 2 LA)

Workout Prep

Warm-up (No Measure)

Work up to a heavy 50-m Single-arm OH Carry

Use 3-5 efforts to reach their max. For some, it may take 3 efforts.

8 Backward KB Lunges + 15 Air Squats

Metcon (Time)

12 Reverse Lunges with 1 KB (24/16 kg)

50-m Single-arm OH Carry

30 Air Squats

3 rounds
Partially Loaded

12 Reverse Lunges with 1 DB

50 m Walk with 1 Arm DB OH Carry

25 Air Squats

3 Rounds

Cooldown

Warm-up (No Measure)

Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work (https://youtu.be/4tKsxsiT4Vc).

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

21-15-9

Power Snatch (95/65)

Thruster (95/65)

Rest 10 minutes

Metcon (Time)

21-15-9

Row (calories)

DB Snatch (70/50)
– Goal is get under 6 minutes on each couplet. Both should be a sprint type of effort, as speed is the important part for these, not the weight. Alternate hands each rep of the DB snatch.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Perform 20 Hands to Floor, Squat to Jumping Jacks (https://youtu.be/8IwerdnFJ0g)

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch (https://youtu.be/AITFkbjwE74) (each side)

5 Sit-ups to Pike (https://youtu.be/e3jkJND3sCI) (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 (https://youtu.be/5Djx2-hBnHU)(5 facing down on floor, 5 belly up)

Workout Prep

Warm-up (No Measure)

5-5-3-3-3

Thrusters

Thruster (3-3-3-3-3 * Optional Finisher)

Partially Loaded

8-10 DB Alt. Arms Thruster

Every 90 seconds.

10 rounds

Cooldown

Warm-up (No Measure)

Optional Finisher

5 x 25 Wall-Ball efforts

*Partner up—while one person works, the other rests. There should be roughly 1 min. to 90 sec. of rest each between efforts.

CrossFit Magnolia – Competitor

Warm-up (No Measure)

—–Fully Loaded—–

Warm-up (No Measure)

After the gym workout

Metcon (Time)

30 Muscle ups

60 cal Row
-Goal is to finish under 8 minutes, with great times under 6 minutes.

Warm-up (No Measure)

——Partially Loaded——

Metcon (Time)

60 Pull ups

120 Push ups

180 Air Squats
-Goal is to finish under 10 minutes, with great times under 8 minutes. Partition the reps as needed, this could be 12 rounds of “Cindy”.

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5 x 10-m Shuttle runs.

10 Bootstrap squat stretches (https://youtu.be/yhAUCGZnv3s)

5 x 10-m Shuttle runs.

10 Air squats

5 x 10-m Shuttle runs.

10 Jumping air squats

Finale

3 x Max Handstand Hold

For fun BONUS – Walking on Hands

10 Walk into Wall — Kick up 5-10 m away from wall and Handstand Walk into Wall

Rest

Workout Prep

Warm-up (No Measure)

Everyone

As a group, with a db or empty barbell, review the front squat as needed.

Front squat – pause front squat – flag-pole stretch (https://youtu.be/0RFxLgdCG34) – sots press (https://youtu.be/U0QSqA165s0)

20 Front squats

15 Front squats

10 Front squats

Metcon (Time)

35 Front Squats (135/95 lb.)

1 k Run
PARTIALLY LOADED

70 Db Front Squats

1 k Run

UNLOADED

100 Air Squats

1 k Run

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

100-m run

10 Inchworms (https://youtu.be/-E8dSKzHAAs) + push-up

10-20 Bird Peckers (https://youtu.be/w8a1syF0IEM)

10 Alt. Cossack Squat (https://youtu.be/UpWMXBopkdU)

200-m run

10 Plank shoulder taps (https://youtu.be/a3zH2d2Hb7o)

10 Alt. Air squat to up and over the fence (https://youtu.be/ZU4Rw_3MNaA)

400-m run

10 Pike push-ups (https://youtu.be/7pPvJZGZIBg)

10-20 Split leg good-mornings (https://youtu.be/dpIBVWC863E)

Round the Worlds

2 min. AMRAP Box Round the Worlds (https://youtu.be/wymKBao4_2o)

Rest 1 min.

2 rounds

* Scale to Pike Round the Worlds (https://youtu.be/ENTl0f6J6cw)

Workout Prep

Warm-up (No Measure)

Everyone

5 Press + 5 sec. hold at the top of each press

5 Push press

Metcon (Time)

100-m Run

10 DB Push Press (45/25 lb.)

10 sec. DB Hold overhead

10 rounds
PARTIALLY LOADED

100-m Run

10 DB Push Press

10 sec. DB Hold overhead

10 rounds

UNLOADED

100-m Run

10 Pike Push-up

10 Pike Hold

10 roundsPike Push-up (https://youtu.be/7pPvJZGZIBg)

CrossFit Magnolia – Competitor

Warm-up (No Measure)

—–Fully Loaded—–

Warm-up (No Measure)

After the gym workout

Metcon (Time)

3,000m Bike

75 KB Swings (53/35)

1,000m Row

60 Wallball (20/14)

800m Run
-Goal is to finish under 20 minutes, with great times under 16 minutes. The idea is to keep the bike, row, and run to around 4 minutes and the swings/wall balls to 2 minutes each.

Warm-up (No Measure)

——Partially Loaded——

Metcon (Time)

800m Run

75 DB Swings (50/35)

800m Run

75 DB Swings (50/35)

800m Run
-Goal is to finish under 20 minutes, with great times under 16 minutes. The idea is to keep the run to around 4 minutes and the swings to 2 minutes each.

CrossFit Magnolia – CrossFit

Warm-up (No Measure)

Rest day

Or

Take a hike in nature.