Workout of the Day
The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.
WOD
Friday
Mobility
Warm-up
Saddle pose @ 90 sec
Lax chest roll @ 45/side
Lax chest roll @ 45/side
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
WOD
Thursday
Mobility
Warm-up
Wall split stretch @ 90 sec
Prone chest stretch @ 45/side
Prone chest stretch @ 45/side
Metcon
Metcon (AMRAP - Rounds)
2 min easy bike
2 min easy/moderate bike
1 min moderate bike
2 rounds:
5 overhead squats (light load)
250m easy row
5 thrusters (light load)
20 sit ups
2 rounds:
30 sec Superman rocks
30 sec hollow rocks
30 sec overhead circles
30 sec glute bridges
2 min easy bike
2 min easy/moderate bike
1 min moderate bike
2 min easy/moderate bike
1 min moderate bike
2 rounds:
5 overhead squats (light load)
250m easy row
5 thrusters (light load)
20 sit ups
2 rounds:
30 sec Superman rocks
30 sec hollow rocks
30 sec overhead circles
30 sec glute bridges
2 min easy bike
2 min easy/moderate bike
1 min moderate bike
Embrace
Warm-up
ROMWOD programming
WOD
Wednesday
Mobility
Warm-up
Lax 1st rib mobility @ 45/side
Banded shoulder distraction @ 45/side
Banded shoulder distraction @ 45/side
Metcon
Metcon (3 Rounds for reps)
3 rounds—(18 min total)
AMRAP 2:
4 strict HSPU
12 C2B pull ups
Max cal bike
Rest 1 min
AMRAP 2:
4 strict HSPU
12 box jump overs @ 24/20"
Max cal row
Rest 1 min
AMRAP 2:
4 strict HSPU
12 C2B pull ups
Max cal bike
Rest 1 min
AMRAP 2:
4 strict HSPU
12 box jump overs @ 24/20"
Max cal row
Rest 1 min
-Score is time on bike + time on row per round.
-goal :45 on bike and row at 85% effort.
-goal :45 on bike and row at 85% effort.
Metcon (3 Rounds for reps)
3 rounds—(18 min total)
AMRAP 2:
4 strict HSPU
12 C2B pull ups
Max cal bike
Rest 1 min
AMRAP 2:
4 strict HSPU
12 box jump overs @ 24/20"
Max cal row
Rest 1 min
AMRAP 2:
4 strict HSPU
12 C2B pull ups
Max cal bike
Rest 1 min
AMRAP 2:
4 strict HSPU
12 box jump overs @ 24/20"
Max cal row
Rest 1 min
-Score is time on bike + time on row per round.
-goal :45 on bike and row at 85% effort.
-goal :45 on bike and row at 85% effort.
Embrace
Metcon (AMRAP - Rounds)
EMOMx10:
Odd—20 sit ups
Even—handstand walk/hold practice
Odd—20 sit ups
Even—handstand walk/hold practice
WOD
Tuesday
Mobility
Warm-up
Lax hamstring smash @ 45/side
Saddle pose @ 90 sec
Saddle pose @ 90 sec
Metcon
Metcon (Time)
3 rounds:
15 deadlifts @ 205/145
20 single DB front squat @ 50/35
80 double unders
15 deadlifts @ 205/145
20 single DB front squat @ 50/35
80 double unders
-target 9 minutes
-cap 12 minutes
-cap 12 minutes
Strength
Back Squat (EMOMx7: 3 back squats, climbing)
-Keep weight between 50-70%.
Embrace
Metcon (AMRAP - Rounds)
5 rounds NOT for time:
1 min easy pace bike
40 sec moderate pace bike
20 sec fast pace bike
1 min easy pace bike
40 sec moderate pace bike
20 sec fast pace bike