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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 6/28/2012 8:36 PM

 -Strength

Back Squat
3x5 (Heavy)

-METcon

For Time

Advanced

-3 Rounds

20 Lunges (2x53lbs/2x40lbs) (10/10)
20 Wall Balls 
20 Show Hands Push-ups

Scaled

- 3 Rounds
20 Lunges (Lighter Kettlebells)
20 Wall Balls (Lighter Med Ball)
20 Show Hands Push-ups

By Matt Seliger on 6/27/2012 7:30 PM

 -Strength

Close Grip Bench Press (15 Minute Cap)
6x3

-METcon

-5 Rounds for time (20 Minute Cap)

20 Overhead Kettlebell Squats (53lbs/40lbs)
20 Games Standard Box Jumps (25"/21")

By Matt Seliger on 6/26/2012 6:18 PM

 Wednesday June 25th

-15 Minute AMRAP

10 Toes to Rings
15 Medicine Ball Cleans
60 Yard Bearcrawl

**Rest 5 Minutes

Then accumulate 2 minutes in an L-Sit hold

*This WOD is a good opportunity to let the muscles recover from moving large loads. Three skills that many struggle with. Should be fun! :)

By Matt Seliger on 6/25/2012 6:50 PM

 Strength

-5 x Max Reps of Push Press

Men: 155lbs
Women: 105lbs

*Rest as needed between sets

METcon

-3 Rounds for time (12 Minute Time Cap)
600 M Row
20 Burpees

Scaled

Strength

-5 x Max Reps of Push Press
*Scale the weight as necessary

METcon

**Same as advanced

By Matt Seliger on 6/24/2012 8:56 PM

Strength

Front Squat

6 x 3

*Superset with 1 attempt at max double unders

 

MET-Con

8 Minute AMRAP

1 Barbell Complex (135/95) (Scale weight accordingly)

*Barbell can not be dropped in order for rep to count

Barbell Complex = 1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead

By Matt Seliger on 6/21/2012 5:43 PM

 Strength 

Hang Clean

5x5

*Try to do each set unbroken, this means without letting go of the bar. 

 

MET-Con (12 Minute Time Cap)

5 Rounds for Time

12 Hang Cleans (95/ 65) Scale weight accordingly

8 SDHP (70/ 53) Scale weight accordingly

 

 

 

 

 

 

By Matt Seliger on 6/20/2012 3:44 PM

 Strength

Deadlift

5 Sets of 6 Reps

*If you lose your lower lumbar curve you are not allowed to increase weight.

 

MET-Con

8 Minute AMRAP

10 Thrusters (75/ 45)

15 Box Jumps (24"/20") (Game Standard)

 

 

 

 

 

 

By Matt Seliger on 6/19/2012 7:40 PM

Skill Work

Snatch

 

MET-Con

Chipper (20 Minute Time Cap)

400 M Run

100 Burpees

50 Grass Hoppers (25 R / 25 L)

25 Pull Ups

100 Double Unders (300 Singles)

50 Lunges (25 R / 25 L)

25 Knee to Elbows

100 Burpees

 

 

By Matt Seliger on 6/18/2012 6:53 PM

Strength

Push Press

6-8x 6-8

*Form work mostly, if you have your form down you wil be doing strength with the same format.

 

MET-Con (10 Minute Time Cap)

-Prescribed-

21-15-9

Kettlbell Swings (70/53)

Ring Push Ups

 

Scaled (10 Minute Time Cap)

21-15-9

Kettlebell Swings (Scale Accordingly)

Show Hand Push Ups

By Matt Seliger on 6/17/2012 9:12 PM

Strength

 

Back Squat

5x Max Reps at 80-85% 1 RM

SUPERSET With

5x12-15 Reverse Hypers

 

MET-Con (10 Minute Time Cap)

"Grace"

Prescribed

30 Reps Clean and Jerk (135/ 95)

 

 

Scaled

30 Reps Clean and Jerk (Scale weight accordingly)

  

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 6/28/2012 8:36 PM

 -Strength

Back Squat
3x5 (Heavy)

-METcon

For Time

Advanced

-3 Rounds

20 Lunges (2x53lbs/2x40lbs) (10/10)
20 Wall Balls 
20 Show Hands Push-ups

Scaled

- 3 Rounds
20 Lunges (Lighter Kettlebells)
20 Wall Balls (Lighter Med Ball)
20 Show Hands Push-ups

By Matt Seliger on 6/27/2012 7:30 PM

 -Strength

Close Grip Bench Press (15 Minute Cap)
6x3

-METcon

-5 Rounds for time (20 Minute Cap)

20 Overhead Kettlebell Squats (53lbs/40lbs)
20 Games Standard Box Jumps (25"/21")

By Matt Seliger on 6/26/2012 6:18 PM

 Wednesday June 25th

-15 Minute AMRAP

10 Toes to Rings
15 Medicine Ball Cleans
60 Yard Bearcrawl

**Rest 5 Minutes

Then accumulate 2 minutes in an L-Sit hold

*This WOD is a good opportunity to let the muscles recover from moving large loads. Three skills that many struggle with. Should be fun! :)

By Matt Seliger on 6/25/2012 6:50 PM

 Strength

-5 x Max Reps of Push Press

Men: 155lbs
Women: 105lbs

*Rest as needed between sets

METcon

-3 Rounds for time (12 Minute Time Cap)
600 M Row
20 Burpees

Scaled

Strength

-5 x Max Reps of Push Press
*Scale the weight as necessary

METcon

**Same as advanced

By Matt Seliger on 6/24/2012 8:56 PM

Strength

Front Squat

6 x 3

*Superset with 1 attempt at max double unders

 

MET-Con

8 Minute AMRAP

1 Barbell Complex (135/95) (Scale weight accordingly)

*Barbell can not be dropped in order for rep to count

Barbell Complex = 1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead

By Matt Seliger on 6/21/2012 5:43 PM

 Strength 

Hang Clean

5x5

*Try to do each set unbroken, this means without letting go of the bar. 

 

MET-Con (12 Minute Time Cap)

5 Rounds for Time

12 Hang Cleans (95/ 65) Scale weight accordingly

8 SDHP (70/ 53) Scale weight accordingly

 

 

 

 

 

 

By Matt Seliger on 6/20/2012 3:44 PM

 Strength

Deadlift

5 Sets of 6 Reps

*If you lose your lower lumbar curve you are not allowed to increase weight.

 

MET-Con

8 Minute AMRAP

10 Thrusters (75/ 45)

15 Box Jumps (24"/20") (Game Standard)

 

 

 

 

 

 

By Matt Seliger on 6/19/2012 7:40 PM

Skill Work

Snatch

 

MET-Con

Chipper (20 Minute Time Cap)

400 M Run

100 Burpees

50 Grass Hoppers (25 R / 25 L)

25 Pull Ups

100 Double Unders (300 Singles)

50 Lunges (25 R / 25 L)

25 Knee to Elbows

100 Burpees

 

 

By Matt Seliger on 6/18/2012 6:53 PM

Strength

Push Press

6-8x 6-8

*Form work mostly, if you have your form down you wil be doing strength with the same format.

 

MET-Con (10 Minute Time Cap)

-Prescribed-

21-15-9

Kettlbell Swings (70/53)

Ring Push Ups

 

Scaled (10 Minute Time Cap)

21-15-9

Kettlebell Swings (Scale Accordingly)

Show Hand Push Ups

By Matt Seliger on 6/17/2012 9:12 PM

Strength

 

Back Squat

5x Max Reps at 80-85% 1 RM

SUPERSET With

5x12-15 Reverse Hypers

 

MET-Con (10 Minute Time Cap)

"Grace"

Prescribed

30 Reps Clean and Jerk (135/ 95)

 

 

Scaled

30 Reps Clean and Jerk (Scale weight accordingly)

  

 

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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