Workout Of The Day

Wednesday

Maximum Impact CrossFit – CrossFit

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Warm-up

20 meters of

walking lunges

Duck walking

Broad Jumps

Forward rolling

Butt Kicks

Leg swings

20 Second Stretching Core Hips & Shoulders

Skill

Air Squat Mechanics

Metcon

Metcon (Time)

Partner Wod

300 Calorie Bike or 175 single

Tuesday

Maximum Impact CrossFit – CrossFit

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Warm-up

Coaches Pull Up Warm up & Skills Challenge (No Measure)

Every time Coach does a Pull Up the Team does a Pull Up. If coach does 3 in a row, the team does 3 in a row. Got it!?

If you fail a set in coaches pull ups, get off the bar and give me 3 bur-pees, then get back on the bar for next pull up set.

7 minutes 🙂 🙂 🙂
Stretch

Runners & Core

Skill

Sumo Deadlift with Kettlebell

Metcon

Metcon (Time)

400 meter Run

21 Sumo Deadlifts 72/53#

200 meter Run

15 Sumo Deadlifts

400 meter Run

9 Sumo Deadlifts
Kettle Bell SDL

Monday

Maximum Impact CrossFit – CrossFit

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Warm-up

Jog 200 meters

20 Ring Push-ups

20 Ring Rows

20 Sit-ups

20 Air Squats

20 Double Under

Skill

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Core Cool-down

Friday

Maximum Impact CrossFit – CrossFit

Wake up, kick ass, be kind, repeat!
BI*&^ Boss

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Warm-up

Full Body Warm Up/ Stretch (No Measure)

25 Pull ups

30 Sec. behind the back prayer stretch

25 push ups

30 Sec. ROM pvc pipe

25 sit ups

30 Sec. cobra stretch

25 squats

30 Sec. standing toe touches

Skill

Clean

Metcon

The Big Clean Complex (Weight)

6 Sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

Cash Out

30 Douboe unders

Or 100 single jump ropes

Thursday

Maximum Impact CrossFit – CrossFit

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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

Paused Front Squat (1x1x1x1x1x1x1)

2 second pause

Metcon

Metcon (7 Rounds for weight)

Begin at 75% increase each round

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

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Warm-up

Mary Warm up (No Measure)

3 rounds of :

30 meter bear crawl

9 air squats-narrow ea. rd

3 pike push-ups -higher each rd.

3 strict pull-ups

HSPU

30 hold

3 negative to tripod

3 strict

3 kipping

Pistols

12 narrow squats

12 right

12 left

Pull-ups

15 second hang WG

20 second hang NG

12 kipping swings

12 pull-ups

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Weightlifting

Push Jerk (3x3x3)

85%

Tuesday

Maximum Impact CrossFit – CrossFit

“Strength is a choice one can not afford to make”

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Warm-up

Barbell KB #1 (No Measure)

KettleBell 35/25#

1X15 of:

Single Kettle Bell Swings

Clean 2kbs

Clean and Press 2kbs

1X16

Snatch 1kb

Turkish Get Up

Metcon

Jump Rope/ Push Up/ Air Squat (No Measure)

2 Minutes Jump Rope

1 Minute Push Up

2 Minutes Double Unders

1 Minute Air Squat