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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 5/11/2018 9:03 AM

 Friday May 11th

 
Skill 5 sets @60% and build
2 hang cleans 
2 power cleans (singles)
Pull bar in, drop hips 
 
“Kinda like Murph, but not Murph”
 
400 meter slamball carry (30/20)
25 pull-ups 
50 push-ups 
75 air squats
400 meter slamball carry 
 
Can split into rounds of Cindy (5), shorten runs, and ditch the slamball and scale movements as needed. 
 
This is for all the ISU graduates so be sure to thank them, and wish them good luck! 
 
Also, we do Murph in a couple weeks so consider this a warmup!
By Matt Seliger on 5/11/2018 9:01 AM

 Thursday May 10th 

 
Strength 4 sets 
6 front squats (50-60%)
8 DB rows (use two DB, no momentum)
 
Wod - 10 minutes (5 minutes of work)
1 minute on, 1 minute off 
Row @ moderate pace*
 
Exit: 3 way shoulder
Scorpion hold with foot grab
Seated straddle 
Hurdler hamstring
By Matt Seliger on 5/11/2018 9:00 AM

 Wednesday May 9th 

 
15 minute running clock
200 meter run
Then right into :20 second L-Sit/knee tuck
 
Rest :30 seconds and repeat 
 
Wod - 12 minute AmRap 
10 cleans (135/95)
15 T2B 
20 double unders 
 
Exit: practice weaknesses/stretch
By Matt Seliger on 5/11/2018 8:59 AM

 Tuesday May 8th

 
Skill - 5 sets
Complex 60% and build 
2 snatch grip deadlift
2 hang snatches 
 
Wod - For time 
3 rounds 
15 KB swings (53/35)
10 burpees 
Then 
3 rounds 
15 wall balls 
10 burpees 
 
TRY going unbroken on the KB swings and wall balls. Move steadily on the burpees.
By Matt Seliger on 5/11/2018 8:55 AM

 Monday May 7th

 
Strength/skill 
EMOM - 16 minute clock
0/2/4/6/8/10/12/14: 3 back squats @65-75% (warm up and then determine weight. Goal is to use same weight for every set)
 
1/3/5/7/9/11/13/15: 5 dead stop push-ups (think hand release, but keep hands down, then explode up) 
 
WOD:
For time
800 meter run
Rest 3 minutes 
Then 
10 minute AmRap (2 dumbbells)
15 DB deadlifts (40-50/25-35)
12 DB S2OH
9 GHD sit-ups 
 
Scaling - 400 meter run, lighter dumbbells, regular sit-ups.
By Matt Seliger on 5/11/2018 8:52 AM

 Friday May 4th

 
Skill- 6 sets
3 Clean and jerk (55-80%. T-N-G)
 
WOD 4 x 3 min AMRAP 1 min off
Buy in 20/15 air dyne
15 WB (20/14)
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 5/11/2018 8:50 AM

 Wednesday May 2nd 

 
Hero WOD - "Schmalls"
For time
 
800m run
 
2 rounds
50 burpees
40 pull ups
30 pistols
20 Kb swings (70/53)
10 HSPU 
 
800m run
 
You can scale movements and use this rep scheme
Or you can scale the reps by
 
400M RUN
 
25 burpees
20 pull-ups
30 air squats
20 Kb swings 
10 HSPU 
 
400 m run
By Matt Seliger on 5/11/2018 8:50 AM

 Thursday May 3rd

 
Strength 4 sets
2 DB Turkish getups each side
:30 bridge
10 rev hypers 
 
WOD- 3Rft 
25/20 cal row
 200 ft farmers walk(50's/35's)
 
Exit stretch
By Matt Seliger on 5/11/2018 8:48 AM

 Tuesday May 1st

 
Strength- 5 sets
5 push press 
5 ea leg Kb SL RDL 
 
WOD 1 - 12 min AMRAP 
10 DB snatch (50/35)
10 air squats
20 D.U
10 air squats
 
Exit stretch
By Matt Seliger on 4/29/2018 8:41 PM

 Monday April 30th

 

Strength- 5 sets

4 front squats - 65-75%

 

WOD -10 min AMRAP 

12 cal row

9 T2B

6 snatch(95-135/65-95)

 

Exit : 

Rx: 3 x 500m run with 1 min rest

Scaled: 2x400m run with 1 min rest

  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 5/11/2018 9:03 AM

 Friday May 11th

 
Skill 5 sets @60% and build
2 hang cleans 
2 power cleans (singles)
Pull bar in, drop hips 
 
“Kinda like Murph, but not Murph”
 
400 meter slamball carry (30/20)
25 pull-ups 
50 push-ups 
75 air squats
400 meter slamball carry 
 
Can split into rounds of Cindy (5), shorten runs, and ditch the slamball and scale movements as needed. 
 
This is for all the ISU graduates so be sure to thank them, and wish them good luck! 
 
Also, we do Murph in a couple weeks so consider this a warmup!
By Matt Seliger on 5/11/2018 9:01 AM

 Thursday May 10th 

 
Strength 4 sets 
6 front squats (50-60%)
8 DB rows (use two DB, no momentum)
 
Wod - 10 minutes (5 minutes of work)
1 minute on, 1 minute off 
Row @ moderate pace*
 
Exit: 3 way shoulder
Scorpion hold with foot grab
Seated straddle 
Hurdler hamstring
By Matt Seliger on 5/11/2018 9:00 AM

 Wednesday May 9th 

 
15 minute running clock
200 meter run
Then right into :20 second L-Sit/knee tuck
 
Rest :30 seconds and repeat 
 
Wod - 12 minute AmRap 
10 cleans (135/95)
15 T2B 
20 double unders 
 
Exit: practice weaknesses/stretch
By Matt Seliger on 5/11/2018 8:59 AM

 Tuesday May 8th

 
Skill - 5 sets
Complex 60% and build 
2 snatch grip deadlift
2 hang snatches 
 
Wod - For time 
3 rounds 
15 KB swings (53/35)
10 burpees 
Then 
3 rounds 
15 wall balls 
10 burpees 
 
TRY going unbroken on the KB swings and wall balls. Move steadily on the burpees.
By Matt Seliger on 5/11/2018 8:55 AM

 Monday May 7th

 
Strength/skill 
EMOM - 16 minute clock
0/2/4/6/8/10/12/14: 3 back squats @65-75% (warm up and then determine weight. Goal is to use same weight for every set)
 
1/3/5/7/9/11/13/15: 5 dead stop push-ups (think hand release, but keep hands down, then explode up) 
 
WOD:
For time
800 meter run
Rest 3 minutes 
Then 
10 minute AmRap (2 dumbbells)
15 DB deadlifts (40-50/25-35)
12 DB S2OH
9 GHD sit-ups 
 
Scaling - 400 meter run, lighter dumbbells, regular sit-ups.
By Matt Seliger on 5/11/2018 8:52 AM

 Friday May 4th

 
Skill- 6 sets
3 Clean and jerk (55-80%. T-N-G)
 
WOD 4 x 3 min AMRAP 1 min off
Buy in 20/15 air dyne
15 WB (20/14)
15 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 5/11/2018 8:50 AM

 Wednesday May 2nd 

 
Hero WOD - "Schmalls"
For time
 
800m run
 
2 rounds
50 burpees
40 pull ups
30 pistols
20 Kb swings (70/53)
10 HSPU 
 
800m run
 
You can scale movements and use this rep scheme
Or you can scale the reps by
 
400M RUN
 
25 burpees
20 pull-ups
30 air squats
20 Kb swings 
10 HSPU 
 
400 m run
By Matt Seliger on 5/11/2018 8:50 AM

 Thursday May 3rd

 
Strength 4 sets
2 DB Turkish getups each side
:30 bridge
10 rev hypers 
 
WOD- 3Rft 
25/20 cal row
 200 ft farmers walk(50's/35's)
 
Exit stretch
By Matt Seliger on 5/11/2018 8:48 AM

 Tuesday May 1st

 
Strength- 5 sets
5 push press 
5 ea leg Kb SL RDL 
 
WOD 1 - 12 min AMRAP 
10 DB snatch (50/35)
10 air squats
20 D.U
10 air squats
 
Exit stretch
By Matt Seliger on 4/29/2018 8:41 PM

 Monday April 30th

 

Strength- 5 sets

4 front squats - 65-75%

 

WOD -10 min AMRAP 

12 cal row

9 T2B

6 snatch(95-135/65-95)

 

Exit : 

Rx: 3 x 500m run with 1 min rest

Scaled: 2x400m run with 1 min rest

  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

CrossFit Journal: The Performance-Based Lifestyle Resource

  

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