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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 8/23/2015 8:21 PM

 OTM x12

E: 5 thrusters @75%
O: 6-8 C2B
 
WOD - 2 RFT
800m Run
30 WB(20/14)
15 T2B
 
Exit: 5 Min
-Find Max HS Hold or Kick-up Hold
By Matt Seliger on 8/23/2015 8:20 PM

 Power Snatch 3x2

Snatch 6x1
Hang Power Snatch 3x2
Hang Squat Snatch 6x1
 
Strength
Pause Front Squats
3x3 @ 80+%
*1st rep - 5 seconds
*2nd rep - 3 seconds
*3rd rep- 1 second
 
10 min AMRAP
5R/5L KB snatch (53/35)
10 T2B
15 Box Jump Overs
 
Exit: 3 sets
Bench hip lifts x20
Hollow Holds x:20
By Matt Seliger on 8/23/2015 8:18 PM
 OTM x 15

E: 3,2, or 1 Rope Climbs

*Dependent on skill level

O: 5 Sumo Deadlift HP

*You choose the weight

 

25 mins- You choose

Stability Work

Exercises include:

-Overhead Holds

-Front/Back Rack Sotts

-Deep Squat KB Press

-Kneel Bottoms up KB press

-Single Arm KB OHS

-Barbell Elevations 

-Hanging/Inverted Scapular Retractions 

-Push-up Plus

-Barbell Shrugs 

-Rotator Cuff Work

Mobility Work

Exercises include:

-Static Hip Flexor

- Hip Fire Hydrants 

-Deep Squat Holds

-Banded Ankle

-Banded Shoulder 

-SMR Foam Roll

Weakness Work

-You know them

 

WOD-

Not For Time:

50 Sit-ups 

Then...

1 mile run

*@ comfortable pace

...
By Matt Seliger on 8/23/2015 8:17 PM

 OTM x 10

1 Power clean + 1 Power Jerk
-increase sets
 
Strength
3x5 Strict HSPU or HS hold 10s
3x10 Kipping HSPU
3x5 Strict Ring Dips
3x10 Kipping Dips
 
WOD - For Time
500m row
10 Back Lunges (155/105)
250m row
10 Front Rack Lunges (135/95)
250m row
10 OH Lunges (115/75)
1000m row
By Matt Seliger on 8/23/2015 8:15 PM

 Skill 

5sets of each
2 Seated Box Jumps
5 Explosive Push ups
 
Strength
Snatch Pulls 5x2 90-105%
Snatch RDL 5x5
-3s lower/ 1s Pause/ 3s lift
 
WOD - "Helen"
3RFT
400m Run
21 KB Swings (53/35)
12 Pull ups
 
Exit: 2 sets:
Narrow Push-ups x20
Pause OH Barbell Squats 5x:20
By Matt Seliger on 8/23/2015 8:14 PM

 Push Press 5x2

1st rep, fromt Behind the kneck, 2nd from front rack
1x10 Strict press
1x20 strict press
-x4 Strict pull ups between each set
 
5x3 Back Squat -increasing
-x8 Barbell row between sets
 
WOD - 
Squat Clean Ladder
5-4-3-2-1
"-" 30 D.U.
Rx: Sc:
155/105 115/75 
185/115 135/95
225/135 155/105
245/155 165/115
265/185 185/125
By Matt Seliger on 8/16/2015 1:47 PM

 Strength

12 x 1 Squat Clean Thruster
-increasing sets
 
WOD 5RFT
5 Hang Power cleans (135/95)
5 Front squats
5 SH2OH 
200m Run
By Matt Seliger on 8/16/2015 1:45 PM

 Warm up

OTM x 9
1st min : :40 row
2nd min: 8 MB Clean
3rd min: 6 Burpees
 
WOD - "Cindy"
20 min AMRAP
5 pull ups 
10 push ups
15 air squats
 
Remaining time:
D.U.
Handstands
By Matt Seliger on 8/16/2015 1:36 PM

 Skill - OTM x 3 x 4 (12min total)

Min 1: 3 Hang clean Pulls + 4 Drop Front Squats
Min 2 : 3 Power cleans + 2 High Hip Squat Cleans
Min 3: 2 Squat cleans
- Increase weight every 3 minutes
 
WOD 10 min AMRAP
40 Cal Row - Buy in
then
5 Deadlifts (225/135)
15 WB (20/14)
 
Exit:
2 sets
20 GHD Sit ups
20 BB RDL
-then Mobility work
By Matt Seliger on 8/16/2015 1:32 PM

 Strength

Push Press
45 reps - Choose weight (165,155,145/125,115,105)
50 reps - Coose weight (135,125,115/95,85,75)
55 reps - choose weight (105,95,85/65,55,45)
* Complete reps in shortest amount of sets
* super set with Pull ups, Strict as possible until small kip is needed. Complete same reps that is chosen for Push Press and in the least amount of sets possible,
 
WOD - 3RFT
400m run
15 power cleans (135/95)
15 T2B
 
EXIT:
3 Max Rig Hangs - Score is total time
  

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 8/23/2015 8:21 PM

 OTM x12

E: 5 thrusters @75%
O: 6-8 C2B
 
WOD - 2 RFT
800m Run
30 WB(20/14)
15 T2B
 
Exit: 5 Min
-Find Max HS Hold or Kick-up Hold
By Matt Seliger on 8/23/2015 8:20 PM

 Power Snatch 3x2

Snatch 6x1
Hang Power Snatch 3x2
Hang Squat Snatch 6x1
 
Strength
Pause Front Squats
3x3 @ 80+%
*1st rep - 5 seconds
*2nd rep - 3 seconds
*3rd rep- 1 second
 
10 min AMRAP
5R/5L KB snatch (53/35)
10 T2B
15 Box Jump Overs
 
Exit: 3 sets
Bench hip lifts x20
Hollow Holds x:20
By Matt Seliger on 8/23/2015 8:18 PM
 OTM x 15

E: 3,2, or 1 Rope Climbs

*Dependent on skill level

O: 5 Sumo Deadlift HP

*You choose the weight

 

25 mins- You choose

Stability Work

Exercises include:

-Overhead Holds

-Front/Back Rack Sotts

-Deep Squat KB Press

-Kneel Bottoms up KB press

-Single Arm KB OHS

-Barbell Elevations 

-Hanging/Inverted Scapular Retractions 

-Push-up Plus

-Barbell Shrugs 

-Rotator Cuff Work

Mobility Work

Exercises include:

-Static Hip Flexor

- Hip Fire Hydrants 

-Deep Squat Holds

-Banded Ankle

-Banded Shoulder 

-SMR Foam Roll

Weakness Work

-You know them

 

WOD-

Not For Time:

50 Sit-ups 

Then...

1 mile run

*@ comfortable pace

...
By Matt Seliger on 8/23/2015 8:17 PM

 OTM x 10

1 Power clean + 1 Power Jerk
-increase sets
 
Strength
3x5 Strict HSPU or HS hold 10s
3x10 Kipping HSPU
3x5 Strict Ring Dips
3x10 Kipping Dips
 
WOD - For Time
500m row
10 Back Lunges (155/105)
250m row
10 Front Rack Lunges (135/95)
250m row
10 OH Lunges (115/75)
1000m row
By Matt Seliger on 8/23/2015 8:15 PM

 Skill 

5sets of each
2 Seated Box Jumps
5 Explosive Push ups
 
Strength
Snatch Pulls 5x2 90-105%
Snatch RDL 5x5
-3s lower/ 1s Pause/ 3s lift
 
WOD - "Helen"
3RFT
400m Run
21 KB Swings (53/35)
12 Pull ups
 
Exit: 2 sets:
Narrow Push-ups x20
Pause OH Barbell Squats 5x:20
By Matt Seliger on 8/23/2015 8:14 PM

 Push Press 5x2

1st rep, fromt Behind the kneck, 2nd from front rack
1x10 Strict press
1x20 strict press
-x4 Strict pull ups between each set
 
5x3 Back Squat -increasing
-x8 Barbell row between sets
 
WOD - 
Squat Clean Ladder
5-4-3-2-1
"-" 30 D.U.
Rx: Sc:
155/105 115/75 
185/115 135/95
225/135 155/105
245/155 165/115
265/185 185/125
By Matt Seliger on 8/16/2015 1:47 PM

 Strength

12 x 1 Squat Clean Thruster
-increasing sets
 
WOD 5RFT
5 Hang Power cleans (135/95)
5 Front squats
5 SH2OH 
200m Run
By Matt Seliger on 8/16/2015 1:45 PM

 Warm up

OTM x 9
1st min : :40 row
2nd min: 8 MB Clean
3rd min: 6 Burpees
 
WOD - "Cindy"
20 min AMRAP
5 pull ups 
10 push ups
15 air squats
 
Remaining time:
D.U.
Handstands
By Matt Seliger on 8/16/2015 1:36 PM

 Skill - OTM x 3 x 4 (12min total)

Min 1: 3 Hang clean Pulls + 4 Drop Front Squats
Min 2 : 3 Power cleans + 2 High Hip Squat Cleans
Min 3: 2 Squat cleans
- Increase weight every 3 minutes
 
WOD 10 min AMRAP
40 Cal Row - Buy in
then
5 Deadlifts (225/135)
15 WB (20/14)
 
Exit:
2 sets
20 GHD Sit ups
20 BB RDL
-then Mobility work
By Matt Seliger on 8/16/2015 1:32 PM

 Strength

Push Press
45 reps - Choose weight (165,155,145/125,115,105)
50 reps - Coose weight (135,125,115/95,85,75)
55 reps - choose weight (105,95,85/65,55,45)
* Complete reps in shortest amount of sets
* super set with Pull ups, Strict as possible until small kip is needed. Complete same reps that is chosen for Push Press and in the least amount of sets possible,
 
WOD - 3RFT
400m run
15 power cleans (135/95)
15 T2B
 
EXIT:
3 Max Rig Hangs - Score is total time
  

 

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!

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