Workout Of The Day

10.16.2019 – Wednesday

CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 1-2min cardio, followed by 3 rounds of:

8 Back Squats (+ wt. ea)

8 Supermans (3sec hold)

30sec Plank (elbows) w/ Band*

2min Ankle/Hip Mobility**

*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.


Back Squat (65/75/85% for 5/5/ME)

Daily WOD

Metcon (Time)

Complete 5 rounds for time of:

100’ Backward Sled Drag 180/135#

30 Ball Slams 30/20#

Timecap 15 min

10.15.2019 – Tuesday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 10 Cal Cardio on each machine (bike, ski, row), then spend a few minute working on improving technique with dumbbell power snatches. Focus on:

– Starting position

– Long Arm throughout

– Shrug & Pull Under

Really try to pull under so you can comfortably lift more weight than you’re used to.


Metcon (No Measure)

EMOM x 20

A: 5 DB Power Snatches EACH ARM (Don’t alternating arms)

B: ME Strict Pullups

C: Up to 20 GHD/Medball Situps

D: Rest

Increase weight on the DB Power Snatches from set to set and really challenge yourself on these.. don’t “press out” and try not to perform a muscle snatch. Physically pull yourself under the weight and “catch” it.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 Box Jump Overs 24/20″

10 C2B Pullups

50′ SINGLE Db Front Rack Lunge 50/35#*

*You can change arms as needed but it’s a single arm dumbbell front rack lunge, so you’ll have to really focus on keeping your core engaged to maintain balance and control.

10.14.2019 – Monday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3 rounds of the following:

5 Reps Ground to OH

5 Burpees

2min Mobility

Increase load with each set – ideally your 2nd and 3rd warmup set should be as heavy or heavier than the weight you’ll use for 20.1.

Daily WOD

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

10.11.2010 – Friday

CrossFit Hanover – CrossFit


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


Pause Overhead Squat (3-3-3-3-3 ss w/ 15 GHD Situps)

Under control, work your way down into the bottom of an overhead squat and then pause for 3 full seconds at the bottom of each rep.

Daily WOD

Metcon (No Measure)

EMOM x 16

A: ME Unbroken HSPU*

B: 15 OHS 75/45#

C: 45 DU

D: Rest

Rx+ 95/65#

*Sub 10-15 Seated DB Z Press for HSPU

10.10.2019 – Thursday

CrossFit Hanover – CrossFit


Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Accessory Work

Metcon (No Measure)

5 Rounds for TECHNIQUE of the following:

12 DB Bent Over Rows

12 KB Pullovers (on Bench)

15 I, T, & Y’s (on Bench)

You have 20min to complete this. Rest as needed and increase the load as your go if you’re able to. Take your time, focus on technique and range of motion, and follow this tempo:

1-2 Second Concentric (PULL)

2 Second Hold

1-2 Second Eccentric (RETURN)

Daily WOD

Metcon (3 Rounds for calories)

Complete Max Effort in 4min each of the following:

4min Bike

4min Row

4min Ski

Rest 4min between efforts. These are ALL OUT, MAXIMUM EFFORT. Earn your rest. Score total calories in each of the 3 efforts.

10.09.2019 – Wednesday

CrossFit Hanover – CrossFit


Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.


Clean and Jerk ({Squat} Clean & Jerk PRACTICE SESSION!)

Increase load and get different feedback cues from your coach to improve your technique.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

9 Clean & Jerks 155/105#

12 Burpee Box Jumps 24/20″

15 TTB

10.08.2019 – Tuesday

CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls


Bench Press (E2MOM x 10)

E2MOM x 10

A: 5 Reps Bench Press @ ~75% + ME UB Strict Pullups

B: ME Handstand Walk in 60sec**

**Sub with HS walk practice, hs hold practice, or bear crawls.

Daily WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups