Workout Of The Day

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

* Heaviest set of DBs as possible

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?

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

* 1 DB Overhead/1 DB in Back Rack Alt.

DB: 50/35 lb.

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.

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

DB: 40/25 lb.

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.

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

DB: 40/25 lb.

Cooldown

Warm-up (No Measure)

Perform 5-10 reps of:

Hip Opener Drill 1

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

DB: 50/35 lb.

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.

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

DB: 65/45 lb.