Workout of the Day

Friday

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg @ 1010
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 60 seconds after each arm

Boom Lite

Thursday

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Dumbbell Push-Press
Minute 4 – 12 Goblet Squats
Minute 5 – 45 Seconds Plank

Boom Lite

Same as above. Modify if needed.

Wednesday

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

Boom Lite

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlifts x 10 reps
Station 2 – Barbell Roll-Outs x 10 reps
Station 3 – Kettlebell Swings x 10 reps

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
24 V-Ups

Tuesday

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
12 V-Ups

Boom Lite

Same as above. Modify as needed.

Saturday

In teams of two, alternating complete rounds, perform 6 rounds each for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.

Friday

A.
Every two minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups

Boom Lite

Same as above.

Thursday

Wednesday

Part A.

Gymnastics Level 1, 2, 3, 4.

Part B.

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Boom Lite

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 300 Meter Run
Station 2 – 25 Wall Ball Shots
Station 3 – 300 Meter Run
Station 4 – 15 Strict Pull-Ups
Station 5 – 10 Burpee Box Jumps or Step-Ups

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Tuesday

Warm-Up.
12-Minute Warm-Up for Hip Hinge Day

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Toes to Bar or Hanging Leg Raises
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold

Boom Lite

Same as above.

Monday

Two to Three Sets:
Snatch Grip Romanian Deadlift x 3
Muscle Snatch x 3
Snatch Grip Push Press from Behind the Neck x 3
Overhead Squat x 3
Snatch Balance x 3

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
“2019 CrossFit Games Age Group Qualifier Event #5”
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

Boom Lite

Two to Three Sets:
Alternating Reverse Lunges x 10
Push Press x 5
Goblet Squat x 5
Kettlebell Swings x 10

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Barbell Roll-Outs x 12-15 reps

B.
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches