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Workout of the Day // Category

Category based archive
21 Sep

The CrossFit Football Total (Total Weight)
After the warm up, you have 3 attempts to reach a 1 rep max for each of the following movements. Add the highest weight lifted for each lift and that gives you your CrossFit Football Total.
*30 minutes to complete
Metcon (Calories)
Bike and Ski intervals
10 sets (5 on each)
20 seconds all out
40 seconds res
*score is total calories

20 Sep

Front Squat (5×5 building sets)
Metcon (AMRAP – Reps)
3 rounds for time:
With a partner
200m run
ME back squats 115/75
200m run
200m run
ME wallballs 20/14
RxW – 135/95 + SB run
Score is total reps
*one person runs while partner performs movement, then switch.

18 Sep

Double under progression
10 min EMOM
odd: single unders nice easy pace
even: double unders
Set a double under goal at the beginning and try to meet that each round
Metcon (AMRAP – Reps)
20 min AMRAP
Push Jerk 135/95
30 double unders

Scaling options: 115/75, Ring Rows or Banded Pull-ups, 60 SUs