Workout Of The Day

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″

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

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

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

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#

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

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#