Workout Of The Day

Monday

Maximum Impact CrossFit – CrossFit

View Public Whiteboard

Warm-up

20 of the Basics (No Measure)

Pull Ups

Push Ups

Sit Ups

Air Squats

*Add Weight Ball/ KB for more intensity*

Warm-up (No Measure)

Upper body Warm up

Pvc/ 15# bar

3 sets of 10

Press

push press

jerk

Sumo deadlift

Deadlift

High pull

Power Snatch

OH Squat

Skill

Metcon

Metcon (Time)

15-12-9

C&J 135/115#

C2B

Cash Out

Anterior and Posterior Core Work

Friday

Maximum Impact CrossFit – CrossFit

“When life knocks you down, climb a rope to the top”

View Public Whiteboard

Warm-up

Basic Body Weight (No Measure)

200 meter jog

2 lines Walking Lunges

5 of each facing each other:

Rd 1: Squat Jumps, Situps & Super heros , jumping pull ups

Rd 2: V-ups, kipping pullups and hip extension on the floor

Rd 3: Pistol, handstand kickup/ walk up, toes to bar, muscle up

Posse Runing Drill
Partner up!

Skill

Rope Climbs locks on a box

Metcon

Metcon (Time)

3 rounds for time of:

15 Front Squats

3 15-ft. rope climbs, legless ascent and descent

175/145#

Thursday Boot Camp

Maximum Impact CrossFit – Boot Camp

View Public Whiteboard

Boot Camp #10 Military style Run, Push ups and Pull-ups (No Measure)

10 sets

100 meter Run

10 Push ups Hold the bottom for 2 seconds every 5 reps

10 Pull ups Partner assisted

Thursday

Maximum Impact CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Walkout Push Ups

10 Jumping Jacks

15 Air Squats

15 second Samsom Stretch w/ rotation

Skill

PVC & Barbell

Dead Lift

Power Clean

Hang Power Snatch

Metcon

Metcon (No Measure)

7 minute E.M.O.M.

3 Dead Lift #155/135

2 Power Clean #155/135

1 Snatch #155/135

Cash Out

30 Calorie Bike

Cool Down

20 to 30 second holds

Wednesday

Maximum Impact CrossFit – CrossFit

“Being positive will not guarantee you will succeed, but being negative will guarantee you won’t” Sara Martin Garcia

View Public Whiteboard

Warm-up

Warm-up (No Measure)

15 of each:

Caterpillar crawls

Burpees

Mountain climbers

Hip Plows

Cobras

Rope pulls w/ leg lock

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute A.M.R.A.P.

800 meter Run

10 Bench Press 205/125#