Workout Of The Day

01.30.2020 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

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

Shoulder Press (5,5,5,5 superset with..)

5,5,5,5 superset with 10 dB bent over rows + 15 kB pullovers

Daily WOD

Metcon (5 Rounds for time)

Complete 5 rounds, each for time of the following:

15/10 Cal Ski Erg

20 Russian KB Swings 70/53#

Rest as needed between rounds. Focus on intensity in individual rounds.

01.29.2020 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

25’ Lateral Band Walk ea

15 Glute Bridge

10 Goblet Squats

Weightlifting

Metcon (AMRAP – Reps)

Partner Squats – 10min

Warm up your squats to 70% of the partner with the lightest 1RM. Then, with a 10min running clock, do as many squats as possible as a team. Score total reps of squats in 10min. Spot one another.

Daily WOD

Metcon (Time)

Complete 10-9-8-7-6-5-4-3-2-1 of the following:

Medball Cleans OTS AHAP

TTB

Burpee Box Jump Overs 24/20″

Alternating Pistols

Timecap 20min

01.28.2020 – Tuesday

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 (E2MOM x 8 – A + B)

A: 10 TNG Power Snatches**

B: ME Pushups 1min with proper technique

**Increase weight but focus on being efficient and consistent

Daily WOD

Metcon (Time)

Complete for Time:

30 Alternating Arm DB Power Snatch 50/35# (15ea)

100’ Single Arm DB OH Lunge

50 Single Arm DB Thrusters 50/35 (25ea)

100’ Single Arm DB OH Lunge

30 Alternating Arm DB Power Snatch 50/35#(15ea)

Timecap 18min

*Switch arms as often as you like

01.27.2020 – Monday

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 (5×5 @ 70%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following

10 OHS 135/95#

10 Strict Pullups*

20 DU

*Use a strict movement as a scale

01.24.2020 – Friday

CrossFit Hanover – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Bear Complex (3,3,3,3,3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (5 Rounds for time)

Complete 5 Rounds, Each for Time of:

20/15 cal echo bike

15 DB Manmakers Ea 45/30’s

Rest 90sec minimum between rounds. Timecap is end of class.

01.23.2020 – Thursday

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Bench Press (3-3-3-ME)

You ME set will be using the weight you used on your first work set. Get a spotter and go for broke!

Daily WOD

Metcon (No Measure)

With a partner, complete 2 rounds of the following:

A: 3 min AMRAP of the following:

10 Reps bench press 135/95

15 Wallballs 20/14#

B: 3 min AMRAP of the following:

10 Pullups

15 Ball Slams 30/20#

At the call of 3-2-1, go, one person will do a 3min AMRAP of A while the other person is there to spot and cheer them on. Person 2 is resting. At 3min, they trade places and person 2 picks up where partner 1 leaves off. Same thing, one works while the other rests. At the end of 6min, partner 1 will do B for 3min AMRAP while partner 2 rests. Then they flip flop. Once they’ve both done A and B, you repeat it. Start to finish it’s 24min.

01.22.2020 – 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.

Weightlifting

Deadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)

1 Rep Every 30sec x 10 Reps

This is going to be a heavy strength day! The weight you choose for your 10×1 must be chosen wisely – there should be minimal breakdown in technique at the end which means the first Reps should all feel smooth and close to perfect.

Daily WOD

Metcon (No Measure)

Tabata These:

Hang Power Clean 115/75#

Echo Bike

Front Squat 115/75#

Ski Erg

Rest 1min between tabata rounds. Not done as a circuit.