Workout Of The Day

Saturday 01/23/2021

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Wheelbarrow Hungry Hippo Warm-up

Social Distancing Alternative – use a single KB or DB

100-m Farmers Carry – single arm

10 KB Lunges

10 KB Deadlifts

20 KB Toe Taps

100-m OH Carry – single arm

10 KB Lunges

10 KB Russian Swings

20 KB Toe Taps

100-m KB Front-rack Carry – single arm

Workout Prep

Warm-up (No Measure)

Review the SDHP and Front-rack Lunge.

1 round each:

6 SDHPs + 6 Front-rack Lunges

A 100-m or 200-m Buddy Carry or Barbell Carry (100 m each)

RX: Metcon (AMRAP – Rounds and Reps)

In Partners:

6 KB SDHPs (24/16 kg)

6 KB Front-rack Lunges

The partners alternate, doing

1 round each in an “I-go-you-go” fashion

After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)

AMRAP 25 min.

* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.

FIT: Metcon (AMRAP – Rounds and Reps)

In Partners:

6 KB SDHPs

6 KB Front-rack Lunges

The partners alternate, doing

1 round each in an “I-go-you-go” fashion

After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)

AMRAP 25 min.

* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.
Partially Loaded

6 DB SDHPs (50/35 lb.)

6 DB Front-rack Lunges

After every 8 rounds, perform a 400-m Single DB Front-rack

Carry

AMRAP 25 min.

01232021

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (Time)

30 HS Push ups

40 Pull-ups

50 KB Swing (70/53)

60 GHD sit ups

70 Burpees
-Goal is to finish under 12 minutes, but can be done under 10 minutes. Start very fast, with large or unbroken sets through the KB swings. Then power through and grind out those burpees to the finish.

Friday 01/22/2021

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5 Jumping Pull-ups

10 Push-ups

15 Sit-ups

3 rounds

5 Thoracic Rotations

5 Yoga Push-ups

5 PVC Shoulder Pass-throughs

3 rounds

Workout Prep

Warm-up (No Measure)

10 Shoulder Presses with Barbell

5 Strict Pull-ups

10-sec. L-sit Hold

5 Shoulder Presses at workout weight

RX: Metcon (AMRAP – Reps)

Max reps of Strict Pull-ups

Max reps of Shoulder Presses (115/75 lb.)

Max-calorie Row in 20 sec.

Max L-sit Hold for time

3 rounds

Start a clock and begin an attempt at each exercise every 3 min.

FIT: Metcon (AMRAP – Reps)

Max reps of Strict Inverted Bar Rows

Max reps of Shoulder Presses

Max-calorie Row in 20 sec.

Max Knee-tuck Hold for time

3 rounds

Start a clock and begin an attempt at each exercise every 3 min.
Partially Loaded

Max reps of Bent-over DB Rows (40/25 lb.) – each side

Max reps of Single DB (both hands) Shoulder Presses (40/25 lb.)

Max Double-unders in 20 sec.

Max Hollow-rock Hold for time

3 rounds

Start a clock and begin an attempt at each exercise every 3 min.

* Scale to one DB for Presses if needed.

01222021

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Clean (1-1-1-1-1-1-1)

-Build to a heavy single for the day

Back Squat (3-3-3-3-3)

-Build to a heavy triple for the day

Metcon (Time)

30 Sandbag to Platform
-Set up a platform at chest height to set the sandbag on. Two boxes stacked on top of the other, pushed against a wall works well. Ideally use a sandbag that is close to your bodyweight, make it heavy! Pick the bag up from the floor and set it on top of the box, then roll it back to the floor. Goal is to finish all 30 reps under 7 minutes, with great times under 5 minutes.

Thursday 01/21/2021

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

12-10-8-6-4-2

Renegade Row Knee-to-chest

Kneel-to-jump land

10 Warrior Pose

10 PVC Pass-throughs

10 Cuban Presses

10 PVC Bent-over Twist

10 Snatch-grip Deadlifts

2 rounds

Workout Prep

Warm-up (No Measure)

Review the 3-position Squat Snatch and Squat Snatch

RX: Metcon (Weight)

3-position Squat Snatch

* Work up to a heavy load.

Then, find a heavy 1-rep Squat Snatch

FIT: Metcon (Weight)

3-position Squat Snatch

* Work up to a heavy load.

Then, find a heavy 1-rep Squat Snatch

* Modify to Power Snatch.
Partially Loaded

3-position Single-arm DB Squat Snatch

5 reps each side

5-7 sets

01202021

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here
-Goal is to finish under 16 minutes, but can be really pushed for closer to 12-13 minutes. Plan smart breaks on the sets from the beginning. The total volume will be the obviously most difficult part of this workout.

WL complex

CrossFit Magnolia – Dark Horse Weightlifting Club

Snatch pull + Snatch + OHS (1×1)

Clean + Hang Clean + Front Squat + Jerk

work to heavy complex

Wednesday 01/20/2021

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty in Partners:

P1: 400-m Row

P2: AMRAP 1 Inchworm into 5 Bootstrap Squats, back to Inchworm start.

Switch

P1: 300-m Row

P2: AMRAP 15 Air Squats + Warrior Poses in remainder of time (Hold each side 5 sec., then switch)

Switch

P1: 200-m Row

P2: AMRAP Scap Push-ups + T-rotations

Switch

Workout Prep

Warm-up (No Measure)

Review and Prep Pass-throughs

Review Planks and spend 10 min. working up to a heavy 30-sec. Weighted Plank Hold

5 x 30-sec. Hold

Metcon (AMRAP – Reps)

1 min. Air Squats

30 sec. Rest

1 min. Squat Hold

30 sec. Rest

1 min. Parallette Pass-throughs

30 sec. Rest

1 min. Plank

30 sec. rest

3 rounds
Partially Loaded

1 min. Air Squats

30 sec. Rest

1 min. Squat Hold

30 sec. Rest

1 min. Kick-backs

30 sec. Rest

1 min. Plank

30 sec. rest

3 rounds

Cooldown

Warm-up (No Measure)

Partner/Solo Mobility (1 min. each stretch per person)

Hip/Back Stretch or Plane Crash Victim Stretch

Over-the-shoulder Stretch or Under-the-body Thoracic Stretch

Pec Stretch

Tuesday 01/19/2021

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

1. Bear Crawl down. At the end of the gym, perform 5 Burpees, then Bear Crawl backward.

2. Frog Jump down. At the end of the gym, perform 10 V-ups/Sit-ups, then Crab Walk back.

3. Walking Lunges down. At the end of the gym, perform Jumping Squats, then Zombie Inchworm back.

Perform 1 round of each.

Quick Mobility

1 min. Side Pole Stretch, each side

10 reps Hip Flow Drill #2

Workout Prep

Warm-up (No Measure)

Review movements as this complex (use PVC, then empty Barbell):

Good Mornings

Deadlifts

2 rounds

Snatch-grip Deadlifts

High Pulls

Muscle Snatches

Power Snatches

2 rounds

18.4

Deadlifts

10-8-6-4-2

16.3

Power Snatches

6-6-6

Round 1: 10 Kipping Swings

Round 2: 5 Jumping Bar Muscle-ups

Round 3: 3-5 Bar Muscle-ups

RX: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Warm-up (No Measure)

or

RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

FIT: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.
Partially Loaded

Complete as many rounds and reps as possible in 7 min. of:

10 DB Alt. Power Snatches (50/35 lb.)

3 Devil’s Presses

Warm-up (No Measure)

or

FIT: Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes
Partially Loaded

21 DB Deadlifts

21 Handstand Push-ups

15 DB Deadlifts

15 Handstand Push-ups

9 DB Deadlifts

9 Handstand Push-ups

21 DB Deadlifts

50-ft. Handstand Walk

15 DB Deadlifts

50-ft. Handstand Walk

* Use heaviest set possible.

01192021

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

10 Rounds:

20 cal Row

50 Double unders
-Goal is to finish under 20 minutes, but can be done closer to 16 minutes if the double unders are consistent. Make your transitions quick, and don’t miss on those double unders. Missed reps will really cost you on this one.