Workout Of The Day
Wednesday 04/14/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Project Posterior Chain – Session #7
Activation Prep
10 Glute Bridges + 3 sec. Pause at top
10 Alt. Kneeling Superman + 3 sec. Pause at top
10 Good-morning to Squat
2 Rounds
5 x Max distance Broad Jump
3 Sets
Workout Prep
Warm-up (No Measure)
Review the Squat Clean + Jerk
Clean + Jerk
1×5 reps
3×1 rep
Metcon (3 Rounds for weight)
Squat Clean + Jerk (Split)
Find Heaviest 5RM
Find Heaviest 3RM
Find Heaviest 1RM
* Project Posterior Chain
Partially Loaded
DB Squat Clean + Jerk (Split)
Find max reps in 3 min.
Find max reps in 2 min.
Find max reps in 1 min.
* Heaviest set of DBs as possible
04142021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (Time)
4 Rounds for time:
500m Row
25 Wallball
5 muscle ups
– Goal is to finish faster than you did a few weeks ago. That time was for this workout, but unpartitioned. How much faster were you able to go with a partitioning of the reps?
Tuesday 04/13/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Get Sweaty
1 min. Single-unders
Bear Crawl, length of the gym or 30 sec. in athletes’ squares
20 PVC Pass-throughs
1 min. Single-unders + different positions (cue them to switch up foot positioning)
Crab Walk, length of the gym or 30 sec. in athletes’ squares.
20 Air Squats
1 min. Double-unders or attempts
Bear Crawl backward, length of the gym or 30 sec. in athletes’ squares
20 Lunges, in place
Set Up and Review Over-under
Workout Prep
Warm-up (No Measure)
Review OH Squat and Lunge
1×4 Barbell Back Rev. Lunges + 4 OH Squats
3 sets
RX: Inside Out (AMRAP – Rounds and Reps)
3×4 Barbell Back Rev. Lunges + 4 OH Squats (115/75 lb.)
8 Over-unders
AMRAP 12 min.
FIT: Inside Out (AMRAP – Rounds and Reps)
3×4 Barbell Back Rev. Lunges + 4 OH Squats
8 Box Jumps/Step-overs
AMRAP 12 min.
Partially Loaded
3×4 DB Back Rack Rev. Lunges + 4 OH Squats*
8 High Object Jump-overs
AMRAP 12 min.
* 1 DB Overhead/1 DB in Back Rack Alt.
DB: 50/35 lb.
04132021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (4 Rounds for 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.
Metcon (No Measure)
For Quality:
10 ascents (or attempts) of the Peg Board
-Substitute legless rope climbs from the seated position if you do not have access to a peg board.
Monday 04/12/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
P1: Row 250 m (steady pace)
P2: Inchworms
Switch
P1: Row 250 m (moderate pace)
P2: Good Mornings
Switch
P1: Row 250 m (hard pace)
P2: Push-ups (break every 3-5 reps)
Switch
Review the Clapping Push-up
Project Posterior Chain – Session #6
Activation Prep
10 Glute Bridges + 3 sec. Pause at top
10 Alt. Kneeling Superman + 3 sec. Pause at top
10 Good-morning to Squat
2 Rounds
6 x Barbell Hip Thrusts
5 Sets
Workout Prep
Warm-up (No Measure)
Review and prep the KB Swing and KB Snatch
150-m Row
10 KB Swings
10 Jumping Pull-ups
10 KB Snatches
RX: Metcon (Time)
1k Row
80 KB Swings (16/12 kg)
60 Push-ups
40 Jumping Pull-ups
20 KB Snatches
10 Clapping Push-ups
500-m Row
* Project Posterior Chain
FIT: Metcon (Time)
750-m Row
70 KB Russian Swings
50 Push-ups
30 Jumping Pull-ups
20 KB Swings
10 Push-ups
500-m Row
* Project Posterior Chain
Partially Loaded
1k Run
80 DB Swings
60 Push-ups
40 Alt. Renegade Rows
20 DB Snatches
10 Clapping Push-ups
400-m Run
DB: 40/25 lb.
04122021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Push Press (5-5-5-5-5)
-Use the heaviest weight possible on each set.
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 12 minutes:
5 Front squat (185/125)
10 Chest to bar pull ups
20 Double unders
-Goal is to finish at least 8 rounds, with a push for 10+ rounds. Try to maintain a round per minute for as long as possible, until the pace falls off. Move fast and with intention, especially through the transitions between movements.
Sunday 04/11/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm in Stations
Break into 4 stations and rotate every 1 min.:
1. Ankle Tap and Knee-bent Crunch
2. Samson Stretch
3. Mountain Climbers
4. Wall-facing Hip Flexor Stretch
2 rounds
Review Knees-to-elbows
8 Kip Swings
4 Strict Leg Raises
2 rounds
4 Kipping Knee Raises
4 Knees-to-elbows
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Pistol
Reverse Lunge—Elevated Reverse Lunge—Foot Support Behind the Ankle—Assisted Pistol—Pistol
7 DB Thrusters
5 Alt. Pistols
2-3 sets
RX: Metcon (Time)
21-15-9
DB Thrusters (40/25 lb.)
Alt. MB Pistols (14/10 lb.)
Knees-to-elbows
FIT: Metcon (Time)
21-15-9
DB Thrusters
Elevated Reverse Lunges
Sit-up to Crunch
Partially Loaded
21-15-9
DB Thrusters
Alt. Pistols
Sit-up to Crunch
DB: 40/25 lb.
Cooldown
Warm-up (No Measure)
Perform 5-10 reps of:
Hip Opener Drill 1
Saturday 04/10/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
No-hands Burpee Challenge in partners
In their duo, perform 5-min. AMRAP of No-hands Burpees (I-go-you-go)
Rowing Prep
3 rounds each of 20 sec. on/10 sec. off
Project Posterior Chain
Workout Prep
Warm-up (No Measure)
Review and Prep for Deadlifts
(I-go-you-go style):
8 Deadlifts
6 Deadlifts
4 Deadlifts
Practice the Buddy Carry for 100 m (50 m each)
Perform 10 Lateral Over-the-bar Jumps (each)
RX: Metcon (3 Rounds for time)
In partners, perform every 6 min.:
Row 600 m (total)
200-m Buddy Carry (100 m each)
50 Deadlifts (185/135 lb.)
40 Lateral Over-the-bar Jumps
3 rounds
* Performed April 2019
* Sub heavy object for Carry
* Project Posterior Chain
FIT: Metcon (3 Rounds for time)
In partners, perform every 6 min.:
Row 500 m (total)
200-m Buddy Carry (100 m each)
40 Deadlifts
30 Lateral Over-the-bar Jumps
3 rounds
* Sub heavy object for Carry
* Project Posterior Chain
Partially Loaded
Run 400 m
200-m DB Carry anyhow
40 DB Deadlifts
30 Lateral Over-the-DB Jumps
1 round every 6 min.
3 rounds
DB: 50/35 lb.
04102021
CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 12 minutes:
9 Power snatch (115/75)
15 Overhead squat (115/75)
21 Toes to bar
-Goal is to get at least 4 rounds. Keeping the overhead squats unbroken is a good challenge for this one.
Metcon (No Measure)
3 Rounds for quality:
25 Ring Push up
15 Double KB swing (53/35)
– Hang the rings as close to the ground as possible. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 15 reps in a row.
Friday 04/09/2021
CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
10 Forward and Back Bunny Hops
1 min. Fingers Forward Wrist Mobility Stretches
10 Bird Peckers (each leg)
1 min. Fingers Facing Body Wrist Mobility Stretches
10 Lateral Bunny Hops
1 min. Palm Up Wrist Mobility Stretches
10 Ankle Circles (each leg)
10 Standing Tuck Jumps (really bring knees up to chest!)
Handstand Walk Skill Work
30-sec. Handstand Hold
2 sets
4 Wall Climbs
* Rest as needed.
4 Handstand Wall Assist Walk Drill
* Rest as needed.
2-4 min. of Handstand Walk Attempts or Handstand Cherry Pickers
Workout Prep
Warm-up (No Measure)
Barbell Review
Review the Overhead and Front-rack Hold.
Using a Tabata clock:
20 sec. Double-unders
10 sec. Rest
20 sec. Barbell Overhead Hold
10 sec. Rest
20 sec. Front-rack Hold
10 sec. Rest
20 sec. SA Farmers Carry Hold
10 sec. Rest
2 rounds
RX: Metcon (AMRAP – Reps)
2 min.: Double-unders
2 min.: Barbell Overhead Hold (115/75 lb.)
2 min.: Double-unders
2 min.: Front-rack Hold
200-m SA Farmers Carry (50/35 lb.)
2 rounds
FIT: Metcon (AMRAP – Reps)
2 min.: Single-unders
2 min.: Barbell Overhead Hold
2 min.: Fast Feet
2 min.: Front-rack Hold
200-m SA Farmers Carry
2 rounds
Partially Loaded
2 min.: Double-unders
2 min.: DB Overhead Hold
2 min.: Double-unders
2 min.: DB Front-rack Hold
200-m SA Farmers Carry
2 rounds
DB: 65/45 lb.