Workout Of The Day

Wednesday

Maximum Impact CrossFit – CrossFit

“If you want to go quickly, go alone. If you want to go far, go together.” – African Proverb

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Warm-up

25 of basic gymnastic movements: Air squats, pushups, situps & pull-ups

5 of each PVC pipe

ATW, OHP & Good mornings

15 stretch second hold of:

lateral side bend, forward bend, pec. & quad

Band stretches: rotators in & out & hip flexors

Strength

*visitors barbell only

Push Press (5x5x5)

*if you do not have a personal record, take your 1RM for Shoulder Press and multiply X .30

Metcon

Olympic movement. Dynamic upper and lower compound.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
High Skilled movement. Take your time work on Mechanics.

Male 75#/Female 55#

3-6 months training: 45/25#

0-3 mt: 20-pvc or15#

Good Times for “Randy” (source)

– Beginner: 9-12 minutes

– Intermediate: 6-8 minutes

– Advanced: 4-6 minutes

– Elite: <4 minutes

Cool Down

Full 5 minutes of 45 second stretches

Core muscles & full body

Tuesday

Maximum Impact CrossFit – CrossFit

Drop it like it’s hot!

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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

Skills

Deadlift (1×1)

PVc Barbell only Skill

Air Squat Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

Drop it like its Hot!

8 Minute A.M.R.A.P.

8 Reverse Lunges total count -two 53/35# KBs

8 Goblet Squat – One 53/35# KB
Mechanics-skills

Core Cool-down

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!!!!

Monday

Maximum Impact CrossFit – CrossFit

“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” – Herman Melville

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Warm-up

50 Walking Lunges

15 of each PVC pipe

ATW, OHP & Good mornings

15 stretch second hold of:

lateral side bend, forward bend, pec. & quad

Band stretches: rotators in & out & hip flexors

Strength

Push Press (5x5x5)

*if you do not have a personal record, take your 1RM for Shoulder Press and multiply X .30

Metcon

Involves both gymnastics & running movements

Metcon (Time)

50 Push-ups

40 Sit-ups

30 Air Squats

20 Pull-up

10 minute jog
This workout is you pulling and pushing your own body so push through as quickly as possible. The goal is 25 minutes or less

Cool Down

Full 5 minutes of 45 second stretches

Core muscles & full body

Friday

Maximum Impact CrossFit – CrossFit

“Great things are brought about and burdens are lightened through the efforts of many hands anxiously engaged in a good cause”

Elder M. Russel Ballard

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Warm-up

Warm-up (No Measure)

20 calorie Row

20 of each

Duck walk

Caterpillar crawls

Bear Crawls

Best stretch ever lunges

Pass throughs 10 sec hold

ATW

10 -15 sec.s Squat Therapy stretches

Strength

Complete PRs & record Last chance !

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

30 second hold Stretches

Thursday

Maximum Impact CrossFit – CrossFit

“You are worthy of success, so remain on the path you are currently on, especially when it is a great one”

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Warm-up

Partnered Warm Up (No Measure)

25 Push Ups

* (Partnered) As I you Ascend from the Push Up your going to clap your partners opposite hand.

25 Wall Ball Partner Throws

Skill

Pvc pipe as a group

A. Sumo Deadlift

B. Sumo High Pull

C. SDHP

Strength

Last Day Personal Records

If your done with your lifts, assist other if possible.

Metcon

Metcon (Time)

6 rounds of :

10 calorie Bike

1 reverse Burpee

Cool Down

full stretch

Tuesday

Maximum Impact CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter jog

20 of each

air squats

reverse lunges

2-count burpees

20 calore bike

Strength

Personal Record (1×1)

New personal record on four lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes A.M.R.A.P.

5 Pull-ups

10 Push-ups

15 Air squats

Cool Down