Workout Of The Day

07.14.2021 – Wednesday

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.


Pendlay Row (10, 10, 10, 10, 10 superset w/ 1min High Plank)

10,10,10,10,10 means you’re increasing the load from set to set. Ideally this will look like 2 really good warm up sets and 3 heavy work sets. Focus on your mechanics and watch this video before coming to have an idea of what a Pendlay Row is-

Make sure you’re warm before you count your work sets.

Superset your 5 work sets with a 1min high plank hold. To achieve a good high plank position, you want your shoulders directly on top of your wrists, belly/butt tight. Push into the ground until your shoulder blades come all the way apart. Your upper back should resemble a turtle shell – slightly rounded over, in an inverted ab crunch position. If your shoulder blades come together, you’re doing it wrong.

Strict Pullups (Complete 5 Max Rep Sets)

Scales for Strict Pullups are as follows:

Strict Pullups

Barbell Rig Pullups

15 Degree Ring Rows

45 Degree Ring Rows

Banded Pullups
Choose a progression here that challenges you but allows you to get at least a handful of reps. If you can only do a few reps of a progression that is challenging to you, complete those reps and then *immediately* revert to the next progression down to do a few more reps.

If you’re doing strict pullups (Rx), enter your reps in Wodify.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete E5MOM x 3

AMRAP 4min “You go, I go”

5 Deadlifts 275/185#

5 Bar Facing Burpees

Score total rounds + portions of rounds as a team. Pick up where you leave off at the start of each round, rest in the 1min remaining in each E5MOM.
Your aim should be to emphasize intensity here – remember, when you’re working, your partner is resting. So it should be SUPER intense given your work:rest ratio AND your 1min rest every 4min. You should be a blur! Choose a weight that you don’t have to constantly think about your technique with (too heavy and you’ll slow down and mechanics will fall apart), but also realize that you have to FLY through burpees immediately after you’re done said deadlifts.

07.13.2021 – Tuesday

CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Power Snatch (5×3, Same Weight, Heavy)

Work up to an appropriately heavy weight and then do all 5 work sets at the same weight. Keep in mind that your body will likely peak around set 3-4 and start to wear out at set 4-5, so choose a weight that will allow you to move fast and with confidence through ALL 5 sets. Footwork and body positions should be consistent during all 5 sets and there should be no press outs at any point. Start to finish this should take you no more than 16-18min. Once you’re at your weight, your sets should be E2MOM-ish.

Overhead Squat (10, 10, 10)

Increase load from set to set on these and start at a weight that challenges you. Because we’re fitting PS and OHS into one lifting session, you won’t have a ton of time to build up on these so hit the ground running once you’re done your power snatches. You won’t hit a weight that resembles a 10RM here – you just won’t have the time. Get in, get out, and challenge yourself.

Daily WOD

Metcon (5 Rounds for time)

Complete 5 rounds, each for time of the following:

20 Alt DB Snatches 60/45#

15 TTB

200m Sprint

Rest 1min between efforts. Log individual times in Wodify.
Timecap to complete this is 18min. Look at each individual workout like a sprint interval. SPRINT being the key word. The results you get on a workout like this are tied directly to your intensity/pace during the rounds. This is where appropriate scaling comes into play – here are some things to think about:

– You may be able to do a few power snatches at the Rx weight, but can you do 20 of them with good technique without rest and move immediately into TTB at an aggressive pace? If the answer is no, you should scale the Power Snatch weight appropriately so you can achieve the intended stimulus of the workout.

– You may be able to do some TTB, which is great! But can you do 15 of them in no more than 2 sets after doing 20 db power snatches at an aggressive pace? If not, consider scaling the movement to a hanging straight leg raise so you can work at a more aggressive pace.

Part of the aim with the new program you’ll be doing at the gym is to learn to become more intuitive about scaling and modifying workouts so you can get the most out of them. Choosing an RX progression just because you’re capable of completing XYZ weight or XYZ movement won’t always achieve the stimulus of the workout and often times will put you at risk of injury. If you trust the process and lean into intelligent intensity over weight/advanced progressions, you’ll see you results come faster!

***Did you read this? Do you like reading through a description like this before you get to the gym so you’ll have a better idea of what to aim for? If so, text me or DM me and give me some feedback about it. If nobody reads it, I don’t necessarily need to provide these details. – Dan

07.12.2021 – Monday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 2x

100′ Bear Crawl

5 Inchworms w/ Pushup

10 Goblet Squats

15 Supermans


Bulgarian Split Squat (5,5,5 ea w/ Barbell in Front Rack (Ideally))

You want absolute control on these – balance is obviously going to be a challenge – if you can’t do them, scale to a different version of the movement so you can. These should all be heavy sets (which is relative to the person and their comfort level with the movement) – feel free to use the squat rack when setting up.

Goblet Squat (10,10,10 w/ Heels Elevated)

These are for weight – go heavy and don’t count your work sets until you’re working hard and fighting for position.

[Weighted] Back Extension (3×15 Reps)

Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.

TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.

*If you choose to use weight, log the heaviest set into Wodify.
If you’re able to do these weighted, great. If you’ve never done them weighted, ease into it and maybe don’t use weight for all the sets. Be smart about this one and scale to supermans if you need to.

Daily WOD

Metcon (Time)

Complete for Time:

30 Wallballs 20/14#

100 DU


100 DU

30 Wallballs 20/14″

Timecap 12min

Rx+ = 30/20#
*Choose a challenging strength based progression for the HSPU:

Barbell Strict Presses

DB Strict Presses


If you have to use more than one abmat to complete these HSPU, scale it to a strength movement so you can work on pressing strength through a full range of motion.

07.09.2021 – Friday

CrossFit Hanover – CrossFit


Power Clean Warmup (No Measure)

3min cardio followed by 3x:

5 Pause Clean Deadlift

4 Hang Clean Pull

3 High Hang Muscle Clean (Elbow Speed)

2 Power Clean


Power Clean (5×3 Power Clean (Same weight, heavy))

Clean Pull (3×3)

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 rounds of the following:

30sec Hang Power Cleans 115/75

30sec Box Jumps 24/20″

30sec Shoulder to Overhead 115/75

90sec Rest

Score total reps per ROUND (4 rounds)

07.08.2021 – Thursday

CrossFit Hanover – CrossFit


Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls


You’ll be supersetting these movements. To conserve equipment/setup time, consider pairing with a workout buddy of similar strength and then go through these in “follow the leader” fashion so one person can spot the other while doing heavy bench presses. These work sets should all challenge you. TNG reps on both movements are fine.

Deadlift (10,10,10)

Bench Press (10, 10, 10)

Daily WOD

Metcon (No Measure)

E2MOM x 9 (18min):

A: 200m Sprint

B: 250m Row

C: 15/12 Cal Bike

Rest in time remaining in each round. Push your pace HARD on these and focus on recover time. Don’t work past :75 in any round, ideally.

For some of you, completing these sprints within the 75sec range is fairly easy. Remember, you get out what you put in.. push your pace hard and you’ll improve your cardiovascular conditioning with this workout.

07.07.2021 – Wednesday

CrossFit Hanover – CrossFit


Shoulder to OH Warmup (No Measure)

Jump Rope 3min, then complete 2 rounds of:

10 Presses

30sec PVC External Rotation ea

8 Push Presses

30sec Front Rack Mobility

6 Push Jerks

30sec Prone Y’s (reps)


Shoulder Press (10,10,10)

Push Press + Push Jerk (3×5+3 (use same weight for all 3 sets))

Compete the required number of push presses and finish with the required number of push jerks without putting the bar down. Make sure you understand and emphasize the distinction between the two movements.
Superset work sets with ME strict pullups

Daily WOD

Metcon (Calories)

Teams of 3 (for total cal):

15min AMRAP of:

Ski Erg (for calories)

15 Burpees


Person one performs max Cal on Ski Erg while person 2 completes 15 Burpees and person 3 rests. Person 2 controls the pace of the transition.

Movement goes:

Rest to Burpees

Burpees to Ski

Ski to Rest

Score total calories completed with your team of 3.

07.06.2021 – Tuesday

CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

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

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.


Back Squat (10,10,10)

Front Squat (10,10,10)

Daily WOD

Metcon (Time)

Complete 21-15-9-6-3 of the following:

Thrusters 115/75#

Deficit Pushups

TC 15min