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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 9/23/2015 9:01 PM

 Strength 

5x5 Pause Speed Squats @ 40-50%
5x5 High Box jumps 
5x8 Heavy Kb swings
 
WOD
5 Min max Calorie Row
- After 5 Min of Calorie row start
"Death By Burpee"
By Matt Seliger on 9/23/2015 8:59 PM

 Skill - 7 sets

1 Power Snatch
+
1 Below Snatch Power Snatch
+
1 Hang Squat Snatch
+
1 Squat Snatch
 
WOD - Complete as many Rounds as possible
- 0:00-3:00
2 rds
6 HSPU
25 D.U
- 3:00-6:00
2 rds
9 HSPU
30 D.U
* Every 3 minutes the HSPU's increase by 3 and D.U by 10.
and 2 rounds are too be completed in the 3 minutes.
By Matt Seliger on 9/23/2015 8:58 PM

 WOD - 25 Min AMRAP

22 sit ups
9 C2B Pull ups
22 Push ups
9 Deadlifts (185/155)
 
5 min rest
 
1 mile run or 2000m row for time
By Matt Seliger on 9/23/2015 8:56 PM

 Skill - OTM x 7

3 PC + 3 Push Jerk 
-@ 60-70% Push Jerk
 
Strength
4x8 Back Squat @70%
-4x6 Snatch Grip RDL
 
WOD
*3 Min AMRAP
3 Thruster (115/75)
4 Lateral Bar Burpees
-1 min rest
* Repeat 3 Min AMRAP
3 Thrusters (115/75)
4 Lateral Bar Burpees
-1 min rest
6 Min AMRAP
400m run buy in
-then
6 Thrusters(95/65)
8 Lateral Bar Burpees
By Matt Seliger on 9/23/2015 8:53 PM

 8 mins 

Establish 1RM Thruster
 
Strength
Strict Press from Split
3-3-3-2-2, build
 
Pause Front Squats (:3s)
3-3-3 @ 70% 1RM
 
WOD - 7 min AMRAP
5 Thrusters (115/75)
3 C2B Pull-ups 
1 Rope Climb
By Matt Seliger on 9/23/2015 8:49 PM

 WOD - For time:

50-40-30-20-10 
Calorie Row
Double Unders
*400m run after each set
 
Exit: 5 sets
Weighted Hip Ext x10
GHDSU x20
By Matt Seliger on 9/23/2015 8:35 PM

 Skill 

3x3
Snatch Push Press
Snatch Balance
3x2
High Hip Squat Snatch
Hang Squat Snatch
3x1
Squat Snatch
 
Strength
Every 2 mins for 16:
2 Back Squat @ 80-90%
 
WOD-For Time:
15 min cap
5R/5L Pistols
10 Ring Dips
15 HSPU
25 Push-ups 
50 Air Squats
25 Push-ups 
15 HSPU
10 Ring Dips
5R/5L Pistols
By Matt Seliger on 9/23/2015 8:32 PM
Strength
OTM x 10
1 C&J @80-85%
then, at 10:01
For time:
7 min cap
10 C&J @80-85%
*5 burpees over bar for any fails
 
Strength 2
Deadlift (to knee) + Clean Pull @95-110% 1RM
10x1+1
w/ SA KB press 
5x5 each arm
 
WOD
AMRAP 7
3 KBS (53/35)
3 T2B
6 KBS 
6 T2B 
9
9
*add 3 reps until time is expired
By Matt Seliger on 9/13/2015 8:42 PM

 WOD# 1 - 25 Min Cap

10 Rounds 
3 Snatch (135/95)
15 WB (20/14)
 
5 min Rest
 
WOD #2
21-15-9
OH Squat (95/65)
Pull-ups
 
Exit: 3 sets
BB OH Sit ups x10
Front Plank x:30
By Matt Seliger on 9/13/2015 8:41 PM

 Skill

OTM x5
-2 Squat cleans 60-80% increasing
rest 1 minute
10 Minutes 
-Find 1 Rep Max Squat Clean
 
WOD #1 
6 Min AMRAP
2 Pistols
2 Pull ups
-increase by 2 (2,4,6,8,10...)
 
-2 Min Rest
 
6 Minute AMRAP
10 Dead Lifts (185/115)
20 D.U
 
Exit: 3 sets
15 MB Hanging Knee Raises
8each leg KB SL RDL
  

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 9/23/2015 9:01 PM

 Strength 

5x5 Pause Speed Squats @ 40-50%
5x5 High Box jumps 
5x8 Heavy Kb swings
 
WOD
5 Min max Calorie Row
- After 5 Min of Calorie row start
"Death By Burpee"
By Matt Seliger on 9/23/2015 8:59 PM

 Skill - 7 sets

1 Power Snatch
+
1 Below Snatch Power Snatch
+
1 Hang Squat Snatch
+
1 Squat Snatch
 
WOD - Complete as many Rounds as possible
- 0:00-3:00
2 rds
6 HSPU
25 D.U
- 3:00-6:00
2 rds
9 HSPU
30 D.U
* Every 3 minutes the HSPU's increase by 3 and D.U by 10.
and 2 rounds are too be completed in the 3 minutes.
By Matt Seliger on 9/23/2015 8:58 PM

 WOD - 25 Min AMRAP

22 sit ups
9 C2B Pull ups
22 Push ups
9 Deadlifts (185/155)
 
5 min rest
 
1 mile run or 2000m row for time
By Matt Seliger on 9/23/2015 8:56 PM

 Skill - OTM x 7

3 PC + 3 Push Jerk 
-@ 60-70% Push Jerk
 
Strength
4x8 Back Squat @70%
-4x6 Snatch Grip RDL
 
WOD
*3 Min AMRAP
3 Thruster (115/75)
4 Lateral Bar Burpees
-1 min rest
* Repeat 3 Min AMRAP
3 Thrusters (115/75)
4 Lateral Bar Burpees
-1 min rest
6 Min AMRAP
400m run buy in
-then
6 Thrusters(95/65)
8 Lateral Bar Burpees
By Matt Seliger on 9/23/2015 8:53 PM

 8 mins 

Establish 1RM Thruster
 
Strength
Strict Press from Split
3-3-3-2-2, build
 
Pause Front Squats (:3s)
3-3-3 @ 70% 1RM
 
WOD - 7 min AMRAP
5 Thrusters (115/75)
3 C2B Pull-ups 
1 Rope Climb
By Matt Seliger on 9/23/2015 8:49 PM

 WOD - For time:

50-40-30-20-10 
Calorie Row
Double Unders
*400m run after each set
 
Exit: 5 sets
Weighted Hip Ext x10
GHDSU x20
By Matt Seliger on 9/23/2015 8:35 PM

 Skill 

3x3
Snatch Push Press
Snatch Balance
3x2
High Hip Squat Snatch
Hang Squat Snatch
3x1
Squat Snatch
 
Strength
Every 2 mins for 16:
2 Back Squat @ 80-90%
 
WOD-For Time:
15 min cap
5R/5L Pistols
10 Ring Dips
15 HSPU
25 Push-ups 
50 Air Squats
25 Push-ups 
15 HSPU
10 Ring Dips
5R/5L Pistols
By Matt Seliger on 9/23/2015 8:32 PM
Strength
OTM x 10
1 C&J @80-85%
then, at 10:01
For time:
7 min cap
10 C&J @80-85%
*5 burpees over bar for any fails
 
Strength 2
Deadlift (to knee) + Clean Pull @95-110% 1RM
10x1+1
w/ SA KB press 
5x5 each arm
 
WOD
AMRAP 7
3 KBS (53/35)
3 T2B
6 KBS 
6 T2B 
9
9
*add 3 reps until time is expired
By Matt Seliger on 9/13/2015 8:42 PM

 WOD# 1 - 25 Min Cap

10 Rounds 
3 Snatch (135/95)
15 WB (20/14)
 
5 min Rest
 
WOD #2
21-15-9
OH Squat (95/65)
Pull-ups
 
Exit: 3 sets
BB OH Sit ups x10
Front Plank x:30
By Matt Seliger on 9/13/2015 8:41 PM

 Skill

OTM x5
-2 Squat cleans 60-80% increasing
rest 1 minute
10 Minutes 
-Find 1 Rep Max Squat Clean
 
WOD #1 
6 Min AMRAP
2 Pistols
2 Pull ups
-increase by 2 (2,4,6,8,10...)
 
-2 Min Rest
 
6 Minute AMRAP
10 Dead Lifts (185/115)
20 D.U
 
Exit: 3 sets
15 MB Hanging Knee Raises
8each leg KB SL RDL
  

 

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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