Workout Of The Day

07.16.2020 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of the following:

25 Jumping Jacks

20 Mountain Climbers ea

15 Flutter Kicks

Accessory Work

Metcon (No Measure)

EMOM x 18
A: 100’ Waiters Walk ea Arm

B: 20 KB SDHP 60/45#

C: 45 Sec High Plank

Daily WOD

Metcon (5 Rounds for time)

5 Rounds, each for time, of the following:

100’ Sled Drag 180/135#

10 HSPU

6 Strict Chin Ups
Rest as needed between rounds.

07.15.2020 – Wednesday

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.

Daily WOD

Marathon (Time)

2 Rounds for Time

400 meter Run

26 Hand Release Push-ups

400 meter Run

26 Kettlebell Swings (53/35 lb)

400 meter Run

26 Sit-ups

400 meter Run

26 Deadlifts (75/55 lb)

400 meter Run

26 Air Squats

400 meter Run

26 Box Jumps (24/20 in)
45min Timecap

*Can be done as a partner workout where everything is split with a partner.

07.14.2020 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Front Squat (3x ME @ 65%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder for 15 min of the following:

3 Thrusters 95/65

3 Pullups

15 DU

6/6/15

9/9/15

12/12/15

15/15/15

18/18/30

21/21/30

24/24/30

Etc

Rx+ Chest 2 Bars

07.13.2020 – Monday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio followed by 2 rounds of:

10 Deadlifts

5 Inchworms no p/u

10 Supermans

15 sec Cobra

15 sec Cat Stretch

Weightlifting

Deadlift (3x ME TNG @ 65%)

Warm up thoroughly; rest as needed between sets. Log your highest rep set into Wodfiy.

Mechanics > Intensity

Good reps > Bad Reps

Daily WOD

Metcon (Time)

Complete 4 Rounds for Time of:

15 DB Hang Power Cleans 50/35’s

15 DB Over Burpees

200m Sprint

Timecap 12min

07.10.2020 – Friday

CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Press + Push Press Complex (Complete 1 complex E2MOM x 6)

Complete 3 Reps of each:

Strict Press

Push Press

Daily WOD

Metcon (Time)

Complete for Time:

21 Push Press 115/75

21 TTB

200’ Farmers Carry 60/45’s

15 Push Press 115/75

15 TTB

200’ Farmers Carry 60/45’s

9 Push Press 115/75

9 TTB

200’ Farmers Carry 60/45’s

Rx+ = Heavier than Rx farmers carry.

07.09.2020 – Thursday (the real Thursday)

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of

20 jumping jacks

20 mountain climbers

20 flutter kicks

Then complete 3 rounds of

10 Goblet Squats

30sec Squat stretch

Weightlifting

Back Squat (4,4,4,4 (must stay within 20 lbs))

Superset with ME Strict Pullups + 10 KB Pullovers

Daily WOD

Metcon (Time)

Complete 50-40-30-20-10 of the following:

KB Swings 45/35#

Situps

Timecap 15min

07.08.2020 – 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

Handstand Push-ups (Practice then 5x ME (Strict))

Daily WOD

Metcon (5 Rounds for time)

Complete 5 Rounds, each for time, of the following:

Row 500m

15 Burpee Box Jump Overs 24/20″

Rest as needed between rounds. Timecap to complete – 30min. Push as hard as possible on the row.