Workout Of The Day

Saturday

Maximum Impact CrossFit – CrossFit

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Metcon

Saturday #2 (AMRAP – Rounds)

10 Min Amrap:

20 Squat Jumps w/ Slam Ball #35/20

20 Slam Ball

*Try to hit 4 rounds*

Friday

Maximum Impact CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

10 of the the following

Toe touches

10 meter butt kick jog

Reverse lunges

10 meter butt kick jog

Reverse Burpee

10 meter butt kick jog

10 handstand kickups

10 meter butt kick jog

Weightlifting

Muscle endurance (10x10x10x10x10)

The 10s

DEADLIFT

CLEAN

PUSH PRESS

FRONT SQUAT

BAR FACE BURPEE

Thursday

Maximum Impact CrossFit – CrossFit

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Warm-up

Warm up for Running and Pullups (No Measure)

20 of each

Calorie Row

Walking alternate lunges w/ squat

Crab

walking

Duck walking

Lateral Plank walks

then

20 second hang

10 banded ext & int elbow rotations

10 banded pallof presses

5 Strict Pull ups

5 negative pull ups

5 kipping pullups

PVC

5 overhead passes

5 ATW

5 wrist stretches

Skill

Boxes and banded Muscle ups

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scale accordingly

Weightlifting

Sumo Deadlift (3x3x3x3x3)

55% of max

WEDNESDAY

Maximum Impact CrossFit – CrossFit

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Warm-up

Metcon (Time)

10 rounds for time

4 of each: with KB

Russian Kb swings

Power Snatches

Goblet Squats

Cleans

100m Farmers Carry

10m walking lunges
Get two sets 1 light & 1 heavy

Tuesday

Maximum Impact CrossFit – CrossFit

Tuesday is a good day to transform your mind”

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Warm-up

Barbell Warm up #3 Pulls (No Measure)

1 round of: Deadlift, Hang Power Clean, Front Squats, Thrusters

1 round of : Deadlift, Hang Power Snatch, Overhead Squat, Snatch

45/35/15#

Metcon

Tabata Gymnastics (No Measure)

Tabata: 8 Sets

Ring Push ups

Ghd Back Extensions
May scale to floor pushups & hip extension if necessary

MONDAY

Maximum Impact CrossFit – CrossFit

Living life requires daily choices but living well requires planning.

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Warm-up

Skill

Weightlifting

Deadlifts

10 minutes :

5 Reps E.M.O.M 75%

Metcon

()

Metcon (Time)

200 m Run

10 Squat Jumps

400 meter Run

10 squat jumps

200 m Run

10.Squat jumps

400 meter run

10 squat jumps

Friday

Maximum Impact CrossFit – CrossFit

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Metcon

Gymnasctics -Core (No Measure)

5 rounds of

5 Toes to Bar (T2B)

5 Knees to Chest (K2C)

10 T2B

10 K2C

Cash Out

Max Squat Jumps

20 Back Extensions

20 Hip Extensions