Workout of the Day
What to expect in daily CrossFit programming
We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!
Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.
Each class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”
See below for the S/T and WODs for this week:
CrossFit Programming 07/06/2020-7/12/2020
We’ll be starting a limited in-gym schedule on Monday, July 13, as follows:
- 5:30 a.m. (Also on Tues/Thurs)
- 8 a.m. (Join from home!)
- 9 a.m.
- noon (Join from home!)
- 4 p.m.
- 5 p.m. (Join from home!)
- 6 p.m.
- 8:30 a.m.
- 9:30 a.m. Join the online Class with Jude!
- 8 a.m. yoga (Join from home!)
Some notes on the above:
- Unfortunately, open gym is not currently allowed.
- Classes will be limited to 5 people per class. Please reserve your spot in the Zen Planner app. but please limit 2 in-gym classes a week.
We’ll continue offering Zoom classes Tues/Thurs:
And outdoor classes Tues/Thurs:
- 7:30-8:15 a.m.
- 8:15-9:00 a.m.
- Noon-12:30 p.m.
- 12:30-1:00 p.m.
We will be logging our Workouts in SugarWOD to keep us all accountable.
Thanks for your continued support and dedication!!
If you have any questions or even requests for programming, shoot Coach Lynch a message!
❤️ M-F Zoom Classes
S/T Strict Press
3 X 8 Strict Press
Keep it on the lighter side and go for form today.
3 X 8-12 reps per side (depending on load available)
10 Min EMOM
Even- 100m Sprint (or 50 double unders)
Odd- 10 Thrusters with barbell or 5 right/ 5 left with DB/KB
Tabata of each movement:
2- Lemon Squeezers
3- Flutter Kicks
4- Hollow Rocks
2 min AMRAP/ 1 min rest
5 single arm swings
5 single arm snatches
5 OH single arm lunge
5 Front squats
* switch arms after every round
S/T Back Squat 4×6
Back Squat for load:
#1: 6 reps @ 50%
#2: 6 reps @ 55%
#3: 6 reps @ 60%
#4: 6 reps @ 65%
WOD: “Death by” Medley
1 Weighted Step up
3 Ring Rows
4 Weighted Step ups
6 Ring Rows
7 Weighted Step ups
8 …. 9… 10…. etc until you die.
1- Goblet Squat or 1 Goblet lunge per side
3 Bent Rows
Scoring: Rounds + Reps
S/T: Half Kneeling Arnold Press
4 X 8 Half Kneeling Arnold Press
40 Single DB/KB Goblet Reverse Lunges
30 Single DB/KB Alternating Snatches
20 Weighted Sit ups
*EMOM: Starting at the 0:00 20 Double Unders
Work up to ~65-70%
E2mom for 10
WOD: Annie Cleans Up
100 Double Unders + 50 Abmat Sit-Ups + 15 Hang Power Cleans
80 Double Unders + 40 Abmat Sit-Ups + 12 Hang Power Cleans
60 Double Unders + 30 Abmat Sit-Ups + 9 Hang Power Cleans
40 Double Unders + 20 Abmat Sit-Ups + 6 Hang Power Cleans
20 Double Unders + 10 Abmat Sit-Ups + 3 Hang Power Cleans
L1- Sub single unders or jumping jacks- open weight
L2- Half the amount of doubles and 105/75#
RX- Doubles and 155/105#
Make sure you properly warm up for this one!
Here’s one idea:
6 min AMRAP
100 m run or 1 min cardio
10 air squats
8 sit ups
6 boot strappers
4 inch worms
Then spend a bit of time doing some quality dynamic stretches:
IE) toy soldiers, arm circles/ huggers, cat cow, worlds greatest stretch, sky reaches, pass thrus
500m run/row- sub 50 mtn climbers AND 50 Double unders/penguins
27 Slam Balls – @ home sub KB/DB Swings
21 Squat Cleans- @ home sub goblet squats
15 Pull ups- @ home sub Bent rows (but do 15 per side)
400 m run/ row -sub 40 mtn climbers AND 40 dubs/ etc
21 Slam Balls
15 Squat Cleans
9 Pull Ups
200m run/row- sub 20 mtn climbers AND 20 dubs
15 Slam Balls
9 Squat Cleans
3 Pull ups
1 hill climb sub 10 mtn climbers, 10 dubs, AND 10 jumping lunges