Workout Of The Day

07242020

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.

Friday 07/24/20

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

Thursday 07/23/20

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

Rest 5 min.

50 DB Clean and Jerks

Wednesday 07/22/20

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

As a group, perform (count out loud so everyone keeps pace):

25 Split-forward Jumping Jacks

20 Squats to Jumping Jacks https://youtu.be/8IwerdnFJ0g

15 Mountain Climbers (each side; 30 total)

10 Strict Sit-ups

5 Cartwheels

10 Quad Rocks https://youtu.be/n-XxfqjDYsw

10 Hip Clocks https://youtu.be/Bu2FLaReP3c

10 Banded Pull-throughs https://youtu.be/G6d_zl4UuJ8

2-3 rounds each

Workout Prep

Warm-up (No Measure)

10 Split Squats each leg

8 Split Squats each leg

6 Split Squats each leg

2 x 4 Split Squats each leg

Optional Finisher

100 Parallette Heel Taps

https://youtu.be/jLN3LbDai1U

Every time you break, perform 10 Sit-ups.

Split Squats (4-4-4-4 * Optional Finisher)

Partially Unloaded

DB Split Squats

8-10 reps each side

*Hold DB’s in Front Rack

07222020

CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

“Heavy Grace”

30 Clean & Jerk (185/125)

Warm-up (No Measure)

-Rest 5 min-

Metcon (Time)

“Grace”

30 Clean & Jerk (135/95)
-Goal is to re-test this benchmark workout that everyone is doing on our rest day, tomorrow. Great times are under 8 minutes of combined working time (under 5 minutes on heavy Grace, under 3 minutes on regular Grace), so hit this one hard and don’t hold back! Reps can be done with any style of clean & jerk.

Tuesday 07/21/20

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

With a light KB, perform:

10 KB Bridge-ups https://youtu.be/r5IMoGrlq0E

10 Jumping Pull-ups

10 KB Sit-ups https://youtu.be/v4S4CuMBnV4

10 Ring Rows + Jumping Ring Dips

10 KB Windmills https://youtu.be/6Q9oypJ4GmE

5 Strict Pull-ups (or Negative Lowers)

10 KB Trunk Twists https://youtu.be/QVUK-cyKWfY

5 Transitional Muscle-ups

Workout Prep

Warm-up (No Measure)

Jog 200 m as a group.

Then, perform Running drills for 20-30 m, then finish off with a 100-m Run.

Big High Knees + Run

Fast High Knees + Run

Butt Kickers + Run

Low Side Shuffles + Run

If there is time left, perform banded resistance Running drills in partners:

One person holds the band while it is around their partner’s waist (don’t go in the band with them!). Use a thick band for these.

Resist heavily for 50 m, then let them out a little so they can run faster for 50 m.

Switch partners

Perform 3-4 efforts each

10 unbroken Pull-ups OR workout modification

3-5 unbroken Muscle-ups OR workout modification

Metcon (Time)

25 Pull-ups

10 Muscle-ups

1.5-mile Run

10 Muscle-ups

25 Pull-ups
Partially Unloaded

20 Alt. DB Hang Power Snatch

15 Burpee Jump to target

1.5-mile run

15 Burpee Jump to target

20 Alt. DB Hang Power Snatch

07212020

CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Bench Press (5-5-5-5-5)

-Use the heaviest weight possible on each set.

Yoke carry (Weight)

7 x 50ft.
-Build to the heaviest carry you can complete without setting it down. Alternate with the bench sets if you want.

07202020

CrossFit Magnolia – Competitor

Part 1

Warm-up (No Measure)

Before class

Hang Squat Snatch + Snatch Balance + Overhead Squat (Weight)

7×1
– Seven attempts to establish the heaviest weight of the complex. Build up in weight each set.

Part 2

Warm-up (No Measure)

After class

Metcon (No Measure)

3 Rounds For quality:

15 Snatch Grip Romanian Deadlift

15 GHD Sit up w/Med-ball (20/14)
-Scale to regular GHD Sit ups if needed. Use the same barbell weight from the class workout for the deadlifts.

Monday 07/20/20

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

While P1 performs 60 Single-unders, P2 holds the bottom of a Squat (loose)

Switch

While P1 performs 30 x 1 Single-under + 1 Double-under (or attempts), P2 performs Bootstrap Squats https://youtu.be/yhAUCGZnv3s

Switch

While P1 performs 30 Double-unders, P2 performs Air Squats

Switch

Set up 3 stations and spend 90 sec. – 2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side) https://youtu.be/rCPetaYmReg

2. Wall Slides https://youtu.be/TVVW8SIA-XI (1 min.) + Wall Stretch https://youtu.be/oKuFQgv8t6o (1 min.)

3. Split Stance Rock to Tall Split Kneel(30 sec. each side) https://youtu.be/zXz1tKuoH9s

Workout Prep

Warm-up (No Measure)

With a PVC, perform a few reps each of:

Shoulder Rolls

Around-the-Worlds

Sots Presses https://youtu.be/U0QSqA165s0

OH Squats

Reverse-grip OH Squats – knuckles forward

5 OH Squats

10 Barbell Jump-overs

5 OH Squats

5 Burpee Over-the-bar Jumps

Metcon (AMRAP – Rounds and Reps)

100 Double-unders

Then:

8 OH Squats (115/75 lb.)

8 Burpee-over-the-bar Jumps

AMRAP 12 min.
Partially Loaded

100 Double-unders

Then:

8 SA. DB OH squat

8 Burpee over the DB jumps

AMRAP 12 min.

Cooldown

Warm-up (No Measure)

30 sec. Quad Rocks https://youtu.be/n-XxfqjDYsw

30 sec. Quad Pose to Hip Lift https://youtu.be/NDi1_YvWSPM

30 sec. Side Pole Stretch (each side) https://youtu.be/horgCN06SCE

Sunday 07/19/20

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Circle Running Warm-up

Have the class get in a circle the size of your space and continuously run around in a circle. At your command, have them perform different movements while moving, or have them stop and perform movements. Some ideas are:

While Moving – High Knees, change-of-direction Running, side Running, side-moving Jumping Jacks, Bear Crawls, Inchworms, etc.

While Stationary – Air Squats, Squat Jumps, Push-ups, Burpees, Mountain Climbers

Wall Climbs

https://youtu.be/UlIzMa6Eiz8

Handstand Holds – on Wall/off the Wall (half on/half off)

Half Handstand Walking

https://youtu.be/tK0LsT341MI

Cherry Pickers

https://youtu.be/BFx1wVu5Frc

Partner Handstand Walking

Workout Prep

Warm-up (No Measure)

Russian Wrap

https://youtu.be/WK1wsLVTTtw

Spanish Wrap

https://youtu.be/XGsczi09G9g

Then, perform:

1 Seated Rope Climb + 10 MB Front Squats

2 Seated Rope Climbs + 5 MB Front Squats + 5 MB Thrusters

1-2 Rope Climbs (or workout modification) + 10 Wall Balls

1 Legless Rope Climb or attempt (or modification)

Metcon (Distance)

4 Rope Climbs

25 Wall Balls (20/14 lb.)

In what is remaining of 5 min.:

Handstand Walk as far as

possible

4 rounds
Partially Unloaded

10 DB Hang Power Clean

20 Single DB Thrusters

What is remaining of 5 min.

Handstand Walk as far as

possible.

4 Rounds