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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 10/28/2019 9:02 PM

 Tuesday October 29th

 
Warm up - 2 sets
3 each mountain climber and reach
5 bar hang snatch
5 pvc Superman and press
 
Skill- OTM x8 
1 hang power snatch + 1 tap n go power snatch + 1 hang squat snatch + 1 tap n go squat snatch 
- build every 2 sets
 
WOD - 3 min AMRAP x  3 with 2 min rest
10 DB step overs (40-50’s/25-35’s)(24/20)
20 WB (20/14)
Max burpee box jump overs in remaining time
 
Exit stretch
By Matt Seliger on 10/28/2019 9:01 PM

 Monday October 28th

 
Strength - 5 ses
5 pause front squats
- 2sec paise with speed on the way up 60-70%
8-12 strict pull ups
 
Wod - for time
75/55 cal air dyne
75/55 cal row 
50/38 cal ski erg 
800 m run
By Matt Seliger on 10/28/2019 8:58 PM

Open WOD  

9 min cap

21-15-9 

deadlifts (225/155)

HSPU’s

21-15-9

Deadlifts (315/205)

50 ft Hs Walk

By Matt Seliger on 10/28/2019 8:57 PM

 Thursday October 24th

 
4 sets
8 split stance OH Press (each)
8 barbell Good mornings
10 ring rows
:10 sec air dyne effort
 
WOD - 15 minute EMOM
@ 0:00/5:00/10:00 10 hang cleans
1:00/6:00/11:00 10 burpees
2:00/7:00/12:00 10 T2B
3:00/8:00/13:00 10 pushups
4:00/9:00 rest
 
Move and get your heart rate up. Preparing for Fridays open workout.
By Matt Seliger on 10/28/2019 8:56 PM

 Wednesday October 23rd

 
6 sets 
High Hip Hang snatch + OH Squat + 1 Squat snatch
Build to moderate weight
 
WOD - 12 minute AmRap
10 box jumps
10 power snatches
30 DU
By Matt Seliger on 10/28/2019 8:54 PM

 Tuesday October 22nd

 
Strength - 4 sets 
8 neutral grip chest press
10 strict pullups (use band)
8 front squats
10 reverse hypers
 
WOD - in a 4 minute window X 3 
200 meter run
10 HSPU 
10 GHDs
scale HSPU as needed, the goal here is to have at least 60 seconds rest between efforts. Increase HSPU reps, use a deficit, or do strict if capable.
By Matt Seliger on 10/28/2019 8:53 PM

 5 sets 

3 cleans + 1 push jerk + 1 split jerk
 
WOD - For time 
20/10, 18/9, 16/8, 14/7, 12/6, 10/5, 8/4, 6/3, 4/2, 2/1
 
Wallballs/deadlifts (135/225/95-155)
By Matt Seliger on 10/28/2019 8:52 PM

 Friday October 18th

 
WOD - 20.2 
20 minute AMRAP
4 DB Thrusters (50’s/35’s)
6 T2B
24 DU
 
Scaled 
4 thrusters (20’s/35’s)
6 hanging knee raises
24 single unders
By Matt Seliger on 10/28/2019 8:51 PM

 Thursday October 17th

 
Skill 4 sets
 3 snatch pulls - heavy -100% snatch max or more
5 high box jumps
:30 Hs Hold 
1:00 PRACTICE double unders
 
WOD 9 min AMRAP
18/15 cal air dyne
12 deadlifts (95-135/65-95)
15/12 cal ski erg
9 SH2OH 
 
Exit: stretch
By Matt Seliger on 10/28/2019 8:50 PM

 Wednesday October 16th

 
Strength- 4 sets
5 OH squats - warm upset then 4 working sets
 
WOD - 12 min AMRAP 
4 cal row
4 DB snatch (50/35)
4 T2B 
8’s 
12’s 
16’s
20’s....
 
Exit : stretch
  

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 10/28/2019 9:02 PM

 Tuesday October 29th

 
Warm up - 2 sets
3 each mountain climber and reach
5 bar hang snatch
5 pvc Superman and press
 
Skill- OTM x8 
1 hang power snatch + 1 tap n go power snatch + 1 hang squat snatch + 1 tap n go squat snatch 
- build every 2 sets
 
WOD - 3 min AMRAP x  3 with 2 min rest
10 DB step overs (40-50’s/25-35’s)(24/20)
20 WB (20/14)
Max burpee box jump overs in remaining time
 
Exit stretch
By Matt Seliger on 10/28/2019 9:01 PM

 Monday October 28th

 
Strength - 5 ses
5 pause front squats
- 2sec paise with speed on the way up 60-70%
8-12 strict pull ups
 
Wod - for time
75/55 cal air dyne
75/55 cal row 
50/38 cal ski erg 
800 m run
By Matt Seliger on 10/28/2019 8:58 PM

Open WOD  

9 min cap

21-15-9 

deadlifts (225/155)

HSPU’s

21-15-9

Deadlifts (315/205)

50 ft Hs Walk

By Matt Seliger on 10/28/2019 8:57 PM

 Thursday October 24th

 
4 sets
8 split stance OH Press (each)
8 barbell Good mornings
10 ring rows
:10 sec air dyne effort
 
WOD - 15 minute EMOM
@ 0:00/5:00/10:00 10 hang cleans
1:00/6:00/11:00 10 burpees
2:00/7:00/12:00 10 T2B
3:00/8:00/13:00 10 pushups
4:00/9:00 rest
 
Move and get your heart rate up. Preparing for Fridays open workout.
By Matt Seliger on 10/28/2019 8:56 PM

 Wednesday October 23rd

 
6 sets 
High Hip Hang snatch + OH Squat + 1 Squat snatch
Build to moderate weight
 
WOD - 12 minute AmRap
10 box jumps
10 power snatches
30 DU
By Matt Seliger on 10/28/2019 8:54 PM

 Tuesday October 22nd

 
Strength - 4 sets 
8 neutral grip chest press
10 strict pullups (use band)
8 front squats
10 reverse hypers
 
WOD - in a 4 minute window X 3 
200 meter run
10 HSPU 
10 GHDs
scale HSPU as needed, the goal here is to have at least 60 seconds rest between efforts. Increase HSPU reps, use a deficit, or do strict if capable.
By Matt Seliger on 10/28/2019 8:53 PM

 5 sets 

3 cleans + 1 push jerk + 1 split jerk
 
WOD - For time 
20/10, 18/9, 16/8, 14/7, 12/6, 10/5, 8/4, 6/3, 4/2, 2/1
 
Wallballs/deadlifts (135/225/95-155)
By Matt Seliger on 10/28/2019 8:52 PM

 Friday October 18th

 
WOD - 20.2 
20 minute AMRAP
4 DB Thrusters (50’s/35’s)
6 T2B
24 DU
 
Scaled 
4 thrusters (20’s/35’s)
6 hanging knee raises
24 single unders
By Matt Seliger on 10/28/2019 8:51 PM

 Thursday October 17th

 
Skill 4 sets
 3 snatch pulls - heavy -100% snatch max or more
5 high box jumps
:30 Hs Hold 
1:00 PRACTICE double unders
 
WOD 9 min AMRAP
18/15 cal air dyne
12 deadlifts (95-135/65-95)
15/12 cal ski erg
9 SH2OH 
 
Exit: stretch
By Matt Seliger on 10/28/2019 8:50 PM

 Wednesday October 16th

 
Strength- 4 sets
5 OH squats - warm upset then 4 working sets
 
WOD - 12 min AMRAP 
4 cal row
4 DB snatch (50/35)
4 T2B 
8’s 
12’s 
16’s
20’s....
 
Exit : stretch
  

 

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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