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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 1/24/2020 9:42 PM

Friday January 24th

 

Warm up - 2 rounds 

5 know push up burpees

5 hang cleans 

5 oh squats

 

Skill- 5 sets

 

3 position cleans ( hang , low hang, floor) 60-75%

5 chin-ups 

8-10 hang hollow/ arch swings 

 

WOD - “Jeremy” 

21-15-9

Oh squats (95/65)

Burpees

By Matt Seliger on 1/24/2020 9:39 PM

 Thursday January 23rd 

 
Strength / skill - 3 sets
2 walk walks 
12 Reverse hypers 
:30 HS Hold
 
Wod - 5000m row
 
Exit stretch
By Matt Seliger on 1/24/2020 9:36 PM

 Wednesday January 22nd

 
Warm up - 3 rounds
:20 light ski
:20 jump rope
5 bar or light weight hang clean and jerks
 
Wod 1 - "grace"
For time
30 clean and jerks (135/95)
 
Wod 2 - "Annie"
50-40-30-20-10
D.U
Sit ups
 
Exit stretch
By Matt Seliger on 1/24/2020 9:34 PM

 Tuesday January 21st

 
Warm up - 2 sets
Wall scap slides
5 bar snatch high pulls
5 bar hang snatch
 
Skill - 5 sets 
4 tap n go Squat snatch
50% of max and build
 
Wod - 12 min AMRAP
18 WB (20/14)
12 pull ups
18 WB
12 T2B
By Matt Seliger on 1/24/2020 9:30 PM

 Monday January 20th

 
Strength- 4 sets
25 ft each single arm oh Walking lunge
8 ring row pause
 
WOD- For time
35/28 cal row
20bar facing burpees
30 cleans (115-155/75-105)
20 bar facing burpees
35/28 cal row
 
Exit stretch
By Matt Seliger on 1/24/2020 9:29 PM

 Friday January 16th

 
Strength- 3x10 back squat 
Warm up light set of 8 then start at 55%
 
Wod - 3 RFT
3 rope climbs
20 push ups
20 box jumps
 
Exit - weighted bridge 
3 x:30 front and back / :20 sides
By Matt Seliger on 1/24/2020 9:26 PM

 Thursday January 16th

 
Strength -3 sets
50 ft Farmers carry (50-80’s/35-50’s)
25 ft right/left suitcase carry(same weight as farmers but single arm)
50ft double DB OH carry (35-50’s/20-35’s)
25 ft each single arm OH DB carry (same as double Db oh carry but single arm)
 
WOD 3 rounds
2 min max cal row
1 min rest
2 min max cal ski erg
1 min rest
2 minute max cal air dyne
1 min rest
By Matt Seliger on 1/24/2020 9:24 PM

 Wednesday January 15th

 
Warm up- 2 rounds 
300/250 m row
5 bar snatch high pulls 
5 bar OH squats
 
Strength- 4 sets
5 snatch push press + 5 oh squats 
Light + perfect technique
 
WOD - 20 min AMRAP 
5 HSPU 
10 pistols
15 pull ups
By Matt Seliger on 1/24/2020 9:11 PM

 Tuesday January 14th

 
Strength- 3 sets
8-10 dip to leg or knee raise
20-25 hollow rocks
8-10 hip ext + straight arm plate raise
 
Wod - 5 rounds of 2 min amrap + 1 min rest
12/9 cal ski erg
12 SDHP (95/65)
Max burpees remaining time
 
Exit stretch
By Matt Seliger on 1/24/2020 9:07 PM

 Monday January 13th

 
Warm up- 3 rounds
:30 jump rope
3 strict press
3 hang clean
3 front squats 
3 hang snatch
 
Skill/strength - every 2 min X 6  (12 min clock)
3 power clean 
3 front squat 
3 push jerk
- build after each set and start with 55% of C&J max
 
Wod - 5 rounds For Time
50 D.U
6 snatch (115-155/75-105)
  

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 1/24/2020 9:42 PM

Friday January 24th

 

Warm up - 2 rounds 

5 know push up burpees

5 hang cleans 

5 oh squats

 

Skill- 5 sets

 

3 position cleans ( hang , low hang, floor) 60-75%

5 chin-ups 

8-10 hang hollow/ arch swings 

 

WOD - “Jeremy” 

21-15-9

Oh squats (95/65)

Burpees

By Matt Seliger on 1/24/2020 9:39 PM

 Thursday January 23rd 

 
Strength / skill - 3 sets
2 walk walks 
12 Reverse hypers 
:30 HS Hold
 
Wod - 5000m row
 
Exit stretch
By Matt Seliger on 1/24/2020 9:36 PM

 Wednesday January 22nd

 
Warm up - 3 rounds
:20 light ski
:20 jump rope
5 bar or light weight hang clean and jerks
 
Wod 1 - "grace"
For time
30 clean and jerks (135/95)
 
Wod 2 - "Annie"
50-40-30-20-10
D.U
Sit ups
 
Exit stretch
By Matt Seliger on 1/24/2020 9:34 PM

 Tuesday January 21st

 
Warm up - 2 sets
Wall scap slides
5 bar snatch high pulls
5 bar hang snatch
 
Skill - 5 sets 
4 tap n go Squat snatch
50% of max and build
 
Wod - 12 min AMRAP
18 WB (20/14)
12 pull ups
18 WB
12 T2B
By Matt Seliger on 1/24/2020 9:30 PM

 Monday January 20th

 
Strength- 4 sets
25 ft each single arm oh Walking lunge
8 ring row pause
 
WOD- For time
35/28 cal row
20bar facing burpees
30 cleans (115-155/75-105)
20 bar facing burpees
35/28 cal row
 
Exit stretch
By Matt Seliger on 1/24/2020 9:29 PM

 Friday January 16th

 
Strength- 3x10 back squat 
Warm up light set of 8 then start at 55%
 
Wod - 3 RFT
3 rope climbs
20 push ups
20 box jumps
 
Exit - weighted bridge 
3 x:30 front and back / :20 sides
By Matt Seliger on 1/24/2020 9:26 PM

 Thursday January 16th

 
Strength -3 sets
50 ft Farmers carry (50-80’s/35-50’s)
25 ft right/left suitcase carry(same weight as farmers but single arm)
50ft double DB OH carry (35-50’s/20-35’s)
25 ft each single arm OH DB carry (same as double Db oh carry but single arm)
 
WOD 3 rounds
2 min max cal row
1 min rest
2 min max cal ski erg
1 min rest
2 minute max cal air dyne
1 min rest
By Matt Seliger on 1/24/2020 9:24 PM

 Wednesday January 15th

 
Warm up- 2 rounds 
300/250 m row
5 bar snatch high pulls 
5 bar OH squats
 
Strength- 4 sets
5 snatch push press + 5 oh squats 
Light + perfect technique
 
WOD - 20 min AMRAP 
5 HSPU 
10 pistols
15 pull ups
By Matt Seliger on 1/24/2020 9:11 PM

 Tuesday January 14th

 
Strength- 3 sets
8-10 dip to leg or knee raise
20-25 hollow rocks
8-10 hip ext + straight arm plate raise
 
Wod - 5 rounds of 2 min amrap + 1 min rest
12/9 cal ski erg
12 SDHP (95/65)
Max burpees remaining time
 
Exit stretch
By Matt Seliger on 1/24/2020 9:07 PM

 Monday January 13th

 
Warm up- 3 rounds
:30 jump rope
3 strict press
3 hang clean
3 front squats 
3 hang snatch
 
Skill/strength - every 2 min X 6  (12 min clock)
3 power clean 
3 front squat 
3 push jerk
- build after each set and start with 55% of C&J max
 
Wod - 5 rounds For Time
50 D.U
6 snatch (115-155/75-105)
  

 

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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