Workout of the Day - June 2017 Archive 

6/30/17

Strength: 1 RM Front Squat

21-15-9:
Hang Power Snatch (135/95)
HSPU

6/29/17

Granite Games Event 5

For Time:
60 Calorie Row
80 Wall Ball (20/14)
100 Double Unders
40 Calorie Row
60 Wall ball (20/14)
80 Double Unders
20 Calorie Row
40 Wall Ball (20/14)
60 Double Unders

6/28/17

Strength: Single Leg Deadlift (4 sets of 8/leg)

Granite Games Event 4
10 Minute AMRAP:
6 Ring Muscle Ups
12 S2O (155/105)
15 Burpee Box Jump Overs (24/20)

6/27/17

Strength: 1 RM Bench Press

CrossFit Total

or

3 Sets of (4x200 Sprints)
w/75 Seconds rest between reps
and 4 minutes rest between sets

6/26/17

CrossFit Total

1 RM Back Squat

1 RM Press

1 RM Deadlift

- Score is total for all 3 moves - 

6/24/17

PAT
6 RFT:
25 Pull-ups
50 ft FR Lunge (75/55)
25 Push-ups
50 ft FR Lunge (75/55)

- Wearing a 20/14# Vest - 

6/23/17

Strength: Front Squat/Bench Press 10 reps @ 80% of 1RM

In front of a clock set for 12 minutes:
1:00 Double Unders
1:00 DB Snatches (50/35)
2:00 Double Unders
2:00 DB Snatches (50/35)
3:00 Double Unders
3:00 DB Snatches (50/35)

6/22/17

Strength: Single Leg Deadlift (3-4 sets of 8/leg)

4 Rounds, each for Time:
800 M run
- Rest as needed - 

6/21/17

Granite Games Event 2 and 3

6 Minute AMRAP:
6 Deadlifts(225/155) (165/115)
6 Bar Facing Burpees

- 5 Minute Rest - 

4 Minute Segments up to 16 Minutes
2 Rounds
12 OHS(95/65)(75/55)
12 Toes to Bar

If 2 rounds are completed within the 4 minute cap move on to:
Round 2= 10/12(135/95)
Round 3 = 8/12(165/115)
Round 4= 6/12(185/125)

6/20/17

Strength: 10 rep Back Squat/Press at 80% of 1RM


40-30-20-10:
Calorie Row
Ring Rows
Air Squats

6/19/17

"Fight Gone Bad!"

3 or 5 rounds of:
1 Min Wallball (20/14)
1 Min Sumo deadlift high-pull (75/55)
1 Min Box Jump (20)
1 Min Push Press (75/55)
1 Min Cal Row
- 1 Min Rest - 

6/17/17

Strength: Make-up Day

"Nicole"

20 Min AMRAP:

400m Run

Max Reps Pullups

- Record # of pullups for each round - 

6/16/17

Strength: Make Up/Mobility or skill work

5 Min EMOM:
6 Power Snatch
- Rest 2 Minutes - 
10 Minute EMOM:
1 Hang Power Snatch + 1 Snatch (or 1 HPS + 1 Overhead Squat)

6/15/17

Strength: 10 Rep Front Squat/Press @75% of 1RM

12 Minute AMRAP:
3 Rope Climbs
12 Push Press (135/95)
50 Double Unders

6/14/17

21-15-9:
Deadlift (225/155)
Wall Ball (20/14)

- then -

21-15-9:
Cal Row
Burpees

- then - 
21-15-9:
Box Jump (24/20)
Hand Release Push-ups

- Athlete completes all reps of each couplet before moving to next couplet - 

6/13/17

Strength: Single Leg Deadlift (3-4 Sets of 8)

3 RFT:
400 M Run
20 DB Step Ups (45/30)
200 M Farmer's Carry (45/30 DB)

6/12/17

Strength: 10 Rep Back Squat & Bench Press @ 75% of 1RM

Granite Games Event 1
12 Minute AMRAP:
10 Hang Squat Cleans (135/95)
10 Alt. FR Reverse Lunges (135/95)
20 C2B Pull-ups

6/10/17

Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)

6/9/17

Strength: 10 Rep Front Squat/Press @70% of 1RM

For Time:
200m row
4 pull-ups 
4 Toes to Bar
4 HSPU
400m row
8 Pull-ups
8 T2B
8 HSPU
600m row
12 Pull-ups
12 T2B
12 HSPU
800m row

6/8/17

Strength: 3-4 Sets of 8 Single Leg Deadlift

For Time:
42 GHD Sit-ups
21 Squat Clean Thrusters (115/85)
30 GHD Sit-ups 
15 Squat Clean Thrusters (115/85)
18 GHD Sit-ups
9 Squat Clean Thrusters (115/85)

6/7/17

For Time:
10 80 Yard Shuttle Sprints
- Rest as needed between efforts

- For each sprint, run 10 yards out/back, 20 out/back, 10 out/back

6/6/17

Gymnastics Drills
 

6/5/17

Strength: 10 Reps Back Squat/Bench Press @70% of 1RM

20 Minute EMOM:
A. 15/12 Calorie Assault Bike
B. 12 Sumo Deadlift High Pull (75/55)
C. 12 Alt Pistols
D. 12 KB Swings (53/35)
E. 12 Push Press (75/55)

6/3/17

Strength: Make-up Day

For Time:
50 Wall Ball (20/14)
50 Deadlifts (185/125)
50 HSPU

6/2/17

Strength: 20 Rep Front Squat/Bench Press @65% of 1RM

CF Kingsport Event 2
7 Minute AMRAP w/partner (alternate rounds):
5 KB Swings (70/53)(44/26)
5 Pullups (ring rows)
5 Box Jump Overs (Box Jump step overs)
5 Burpees

CF Kingsport Event 3
with partner, split reps as needed
"Annie"
50-40-30-20-10:
Double Unders (singles)
Sit-ups

6/1/17

Strength: Mobility/Skill work

Sumo Deadlift High Pull 
5-5-5-3-3-3
(60%-70%-75%-85%-85%-85%+)

CF Kingsport Competition Event 1
Max Clean & Jerk
8 Minute Time Cap

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