Workout Of The Day

Monday

Maximum Impact CrossFit – CrossFit

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Warm-up

Upper/Core Warm Up/ Slam Balls (No Measure)

20 Walking lunge pause w/ pvc OHP

20 butterfly sit ups

1 minute plank

20 slam balls

20 calorie bike

Strength

1. Chart work Week Three

2. 5X10 presses at 50% of 1RM

Shoulder Press (1×5 @75% 1X3 @85% 1×1+@95%)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Full body stretch 30 second holds.

Hips and shoulder on floor

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend

Saturday

Maximum Impact CrossFit – CrossFit

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Warm-up

Warm up #2 for short Metcon (No Measure)

10-15 minutes total time:

Foam Roll 3 times each muscle

200 meter jog

10 Reps. of each:

Ankle Wall stretches 10 eac

Squats

Reverse Lunges 10 each

Side lunges

toes touches

Butt Kicks

Crossover High kicks

Walking lunges fist down

Push-ups

Sit-ups

Seated Leg Crossovers 5 each

Metcon

Bench Press (3X3X3+)

75% 80% 90%

“Heatburn” (Time)

1 MIle Run

10 Rounds of:

7 Thrusters 75/55#

7 Pull-ups

7 Burpees

Cool Down

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend

Friday

Maximum Impact CrossFit – CrossFit

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Warm-up

Metcon

Metcon

Metcon (Time)

Frankie

FOR TIME

3 ROUNDS OF :

1 handstand walk 30 ft

6 rope climbs

7 power snatch

1 mile run

Warm-up (No Measure)

30 calorie bike

Thursday

Maximum Impact CrossFit – CrossFit

Be all in or remain mediocre!

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Warm-up

Warm-up Squat (No Measure)

20 Calorie Bike

20 Romanian Dead-lift 10 each leg no load

100 single jump rope

20 Step ups 10 each leg

200 meter jog

Active Stretch: 10 meters

Best Stretch Ever! Lunge w/ a twist

Lunge fist down

Lunge w/ overhead reach
Post warm-up

3 minutes of stretching: 10-15 seconds each

Standing quad, inner thighs, hamstrings, IT band, and chest, lats & neck/traps

2 minutes of directed activated hip mobility work.

Strength

Back Squat (3x3x3+)

Last set is as many reps as possible. Use your charts for percentages

Back Squat (10x10x10x10x10)

50% of your 1 rep max

Cool Down

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool-Down for Squats (Time)

Hip Stretching

50 seconds of each timed:

Seated pigeon or 1 bent leg on box, & quad floor both bent legs behind torso or flamingo standing & forward bend & Wide legged forward bend & cross-legged lateral bend

1 minute of jump rope

200-meter walk!!!!

Wednesday

Maximum Impact CrossFit – CrossFit

‘Tragedy should be utilized as a source of strength.”No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.”
– 14th Dalai Lama

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Warm-up

Burpee Warm Up (No Measure)

5 Burpees

5 Burpee Box Jumps

5 Burpee pull ups

5 Burpees into a handstand

Stretch and get Mobile

Skill

Bench Press

Strength

Bench Press (3x3x3)

Use Chart for your percentages of 90. Last set AMRAP 3+

Bench Press (10x10x10x10x10)

Accessory Work on Chart.

Metcon

Metcon (Time)

20-10-5

Air Squats

Kettlebell Swings

Dips
Leave barbell on rig

*Dips will be performed on barbell suspended from rig.

Cool Down

Bench Press Cool-down Stretch (No Measure)

One Minute Timed each:

Prayer stretch

Wall Stretch

Standing Forward Bend

Tricep Stretch

Wide Legged Forward Bend

Revolved Triangle Pose

Low Lunge w/ a twist

Standing Forward Bend

Tuesday

Maximum Impact CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

20 of each:

Calories Bike

Walking Lunges

1 Legged Squats 15 each

Walking Alt. Squats

200 meter jog

Squat therapy

Strength

Deadlift (5x5x5+)

Week Two Sheet. Last Set A.M.R.A.P (REPS)

Deadlift (10X10X10X10X10)

Accessory Work 50% of 90%.

Metcon

Metcon (AMRAP – Rounds)

AMRAP 5

5 Ring Push-ups

5 GHD sit-up

Cool Down

60 seconds timed of each

Samsung Stretch

Best Stretch ever (Lunge with a twist)

Lizard lunge (lunge with elbows on floor)

King Pigeon ( One leg extended & other leg under torso)

Quad stretch (bent legs behind hips)

Monday

Maximum Impact CrossFit – CrossFit

View Public Whiteboard

Warm-up

Upper/Core Warm Up/ Slam Balls (No Measure)

20 Walking lunge pause w/ pvc OHP

20 butterfly sit ups

1 minute plank

20 slam balls

20 calorie bike

Strength

1. Chart work

2. 5X10 presses at 50% of 1 RM

Shoulder Press

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Full body stretch 30 second holds.

Hips and shoulder on floor