Workout Of The Day
01.22.2021 – Friday
CrossFit Hanover – CrossFit
Warm-up
Deadlift Warmup (No Measure)
2-3min cardio, followed by:
15 Slow/Controlled PVC Deadlifts
30sec T-Spine Mobility on D-Ball
15 Slow/Controlled Good Mornings w/ PVC
30sec Superman Hold
Weightlifting
Deadlift (Establish a 1RM Deadlift)
Daily WOD
Metcon (4 Rounds for reps)
Complete 4 Rounds, each for Max Reps, of the following:
1min – Deadlifts 155/105#
1min – Wallballs 20/14#
1min – Box Jumps 24/20″
01.21.2021 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Skill
You’ll have 10min to complete each movement skill test. If you struggle with one or both of these movements, pick one and test it with whatever scale that challenges you. If you finish early, spend some time on mobility – tomorrow will be another test and will finish with a tough workout.
Pushups (Test how many legitimate pushups you can do!)
Scales for Pushups are as follows:
Pushups
Pushups from Knees w/ Full Pushup Negative
Pushups from Knees
Box/Wall Pushups
Belly Tight
Butt Tight
Straight Body
Chest to Deck
Full Extension of the Elbow
Handstand Push-ups (Test how many legitimate HSPU you can do!)
Durability
Metcon (Time)
Complete 5 Rounds for Time of the Following:
100′ Suitcase Carry 70/53#
100′ Dumbbell Bear Crawl 45/30#
20 Medball Situps 20/14#
Timecap 18min
01.20.2021 – Wednesday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min, then complete 3x
10 Shoulder Presses
10 Prone T’s
10 Ring Rows
*Increase weight and decrease reps of presses in each round.
Weightlifting
Shoulder Press (Establish 1RM)
Push Press (Establish 1RM)
Daily WOD
Metcon (Time)
Complete 30 Reps of the following complex for time:
DB Hang Power Clean
DB Front Rack Lunge Ea Leg
DB Shoulder to Overhead
Rx 45/30’s
E3MOM, complete 50 DU
01.19.2021 – Tuesday
CrossFit Hanover – CrossFit
Warm-up
1RM Squat Warmup (No Measure)
Do 2-3min cardio, followed by:
10 Squats w/ Empty Bar
10 Lateral Band Walk Steps ea.
30 sec Hip Mobility
Repeat 2-3 times, adding weight to each set and lowering your reps.
**Focus on technique and aggressiveness. Time to PR!
Weightlifting
Back Squat (Establish 1RM)
Daily WOD
P1: 500m Row (Time)
Max Effort 500m Row
Establish a PR on your 500m Row – begin Pt 2 at the 5min mark.
P2: Metcon (AMRAP – Rounds and Reps)
At the 5min mark, begin a 12min AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
01.18.2021 – Monday
CrossFit Hanover – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (2-2-2-2-2)
Snatch Pull (3×2 @ 110% of heaviest Power Snatch)
Daily WOD
Metcon (No Measure)
EMOM x 12
A: 10 Power Snatches 115/75#
B: 15 Burpees
C: 20 Russian KB Swings 60/45#
01.15.2021 – Friday
CrossFit Hanover – CrossFit
Warm-up
Overhead Squat Focus (No Measure)
Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of:
6 PVC Overhead Squats w/ 2sec HOLD
6 Band Pull Aparts w/ 2sec HOLD
PVC External Rotation Stretch
15sec Ankle Stretch ea. Leg
Weightlifting
Overhead Squat (4-4-3-3-2)
Daily WOD
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
01.14.2021 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Barbell Warmup – Power Clean (No Measure)
Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:
8 Clean Deadlift
6 Low Hang Clean Pull
4 Hang Power Clean
2 Power Clean
*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.
Weightlifting
2 Power Clean + 1 Jerk Complex (E2MOM x 7)
2 Power Clean + 1 Jerk Complex
Daily WOD
Metcon (No Measure)
Tabata Rounds of:
Ski Erg
Rest 2min
Power Cleans 135/95#
Rest 2min
OH Walking Lunges 45/25#