Workout of the Day

Partner Style Crossfit

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

35 Min Time Cap

“Double Grace”

60 Clean & Jerk (135/95)

* Every 10 reps both partners will complete a 200m Run and (2) Rounds of “Cindy”

Cindy =

5 Pull Up, 10 Push Up, 15 Air Squats

* Parter 1 will complete a round before Partner 2 begins

B : Metcon (Time)

X-Diesel Version:

35 Minute Time Cap

For Time:

300 Wall Balls (20/14)

* Every 30 Reps complete 200m Run and (2) Rounds of “Cindy”

** Same Rules apply

** Break Up Wall Balls However the pair would like.

** If completing alone then it will be 150 Wall Balls.

FRIDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (1-1-1-1-1-1)

* All reps will be completed at 91%

B: Metcon (AMRAP – Reps)

12 Min EMOM:

Min 1:10 Bench Press (135/95)

Min 2: 8-10 Deadlift (275/205)

Min 3: 12/10 Cal Ski or Bike

RX + =

Bench (165/115)

Deadlift (315/225)

Cals (14/12)

THURSDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

15 Min Clock:

* Bar Muscle Up*

– Movement explained and broken down

– Movement shown

– Keys to success

– Shoulder/ Scap Warm up & Activation

– Baseline strength needed to complete Bar Muscle Up.

– Which Muscles/ stabilizer’s you need to strengthen to keep your shoulders healthy and strong for this movement.

– Modifications to practice

* Keep hands DRY before applying any chalk. Remember that less is more with chalk, too much will actually make your hands rip quicker.

B: Metcon (Time)

For Time:

50 Burpee to plate [45lbs]

40 alt Single Arm DB Hang Clean & Jerk (45/25lbs)

30 Box Jump (30″/20″)

20 GHD or Wall Ball Toss Sit-Up

10 Bar Muscle Up

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Metcon (No Measure)

5 Rounds:

5 Inchworm + 2 HR Push-Up

5 Turkish Get-Up [each side/ lighter weight]

5 KB Romanian Deadlift + 5 KB Windmill [lighter weight]

* Not for time BUT move from one movement to another with purpose. Focus more on proper movement.

B: Front Squat (3-3-3-3-3-3)

* All 6 sets will be completed at 65-70% of 1RM Front Squat.

– 90 sec rotating plank AFTER each set.

[Left/Center/Right] Changing every 30 seconds.

C: Warm-up (No Measure)

5 Minute ACTIVE Cool Down:

*Coaches Choice

TUESDAY

Orange Coast CrossFit – CrossFit

A: Snatch Grip Deadlift + Hang Squat Snatch + Overhead Squat (1-1-1, 1-1-1, 1-1-1, 1-1-1, 1-1-1, 1-1-1)

* 15 Min to work up to a challenging complex weight.

* Key things to remember: Hook Grip, Knuckles down, Chest and shoulders square over bar, scaps engaged, contact with the hips driving the bar UP as you drive yourself under the bar. Eyes and chest always remain UP.

B: Metcon (AMRAP – Rounds and Reps)

9 MIn AMRAP

1 Snatch Complex at 75% of the weight you lifted in Part A.

400m Run
*Rest 2 Min*

C: Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

50 DU’s

15 Push Ups

MONDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (5-5-5-5-5 )

* 20 Minute Clock

– All sets will be completed at 73%

B: Metcon (AMRAP – Reps)

15 Min EMOM

Min 1: 12-15 Head Cutters (B/G)

Min 2: 5 Pull-Ups + 10 Toes 2 Bar

Min 3: 200m Sprint

C: Metcon (No Measure)

Cool Down:

– 100m Walk

– :30 sec pigeon stretch [each side]

– 1 Min Foam Roll (quad, hip, glute, lat)

Bloody Sunday

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP

600m Run

40 Thrusters (95/65)

30 Pull Ups

20 Burpee Box Jump Overs(24/20)

immediately into…

60 DU

50 Wall Balls(20/14)

40 Cal Ski/Row/AB

30 OHS (95/65)

“22 Veterans a Day”

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

“22 Veterans a Day”

CrossFit Version: [Partner Style]

2 Rounds For Time:

22 Cal Row

22 Kettlebell Swings (53/36)

22 HSPU

22 Squat Clean (185/125)

22 T2B

22 KB Snatch (53/36)

22 Burpee

22 Deadlifts (185/125)

Competitor Program

Orange Coast CrossFit – CrossFit

()

B: Metcon (4 Rounds for time)

4 Rounds:

100m Sprint @ 90% effort

* Rest 2 minutes between Rounds

C: Metcon (No Measure)

10 Min [Every 30 seconds]

Assault Bike:

Guys – 75 RPM/55 RPM

Ladies – 65 RPM/ 45-50RPM

* :30 seconds at a higher tempo and 30 seconds at a lower tempo. Goal is STAY consistent.

FRIDAY

Orange Coast CrossFit – CrossFit

A: Back Squat (1-1-1-1-1-1)

* Each rep will be completed at 90% of 1RM

B: Warm-up (No Measure)

5 Min Clock:

– Ring Muscle Up explained and shown

– Technique Work

– Progressions

– Modifications offered

C: Metcon (Time)

For Time: [15 Min Cap]

10-9-8-7-6

Bench Press (135/75)

Pull-Up

5-4-3-2-1

Squat Snatch (135/95)

Ring Muscle Up

RX = increase weight by (20/10lbs) each round

Scaled = increase weight by (10/5lbs) each round

Baseline = start at a comfortable weight and increase by 5lbs each round.
* Rest 3 Minutes between couplets.

*Score = Total time minus the rest.