Workout Of The Day

06.26.2020 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3 min cardio folllwed by 3x

15 Reps Side Hip Abduction ea

15 Glute Bridge

30 Sec Paleo Chair

Weightlifting

Back Squat (5-5-5-5-5)

Superset with 10 Single Leg Glute Bridge (with a pause) Ea

Daily WOD

Metcon (3 Rounds for time)

In whichever order you like, complete:

50/30 Cal Ski

50/30 Cal Row

50/30 Cal Echo Bike

*Complete each for time, rest as needed between efforts. 15min Timecap to complete all 3. Log times in Wodify in the order listed above.

WIPE DOWN EACH MACHINE AFTER YOU USE IT.

06.25.2020 – Thursday

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 (5,5,5,3,3,3)

Superset with 15 Kettlebell Pullovers.

Daily WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

06.24.2020 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m, then complete 3 rounds of:

20 Jumping Jacks

20 Mountain Climbers

20 Flutter Kicks

5 inchworms

20 sec Samson Stretch each

Weightlifting

Front Rack Step Ups (5-5-5-5-5)

Use dumbbells.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

200m Run

100’ Lunges

15 Wallballs

Timecap 15min

06.23.2020 – Tuesday

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 (3-3-3-3-3 ss w/ up to 60sec HS HOLD)

Daily WOD

Metcon (No Measure)

E3MOM x 5

Complete for time:

8 Squat Clean 135/95

8 Shoulder to OH 135/95

8 OHS 135/95

06.22.20 – Monday

CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s

Weightlifting

Bench Press (EMOM x 14)

A: ME Heavy Bench Press (fail 6-8 reps)

B: 15 DB Bent Over Rows

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Hand Release Pushups

10 Russian KB Swings 60/45#

15 DU/45 SU

Rx+ HSPU for HRPU

06.19.2020 – Friday

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 (5x ME Front Squats in 30sec)

If mechanics are sound, think of speed. Weight should be around 40-50% of 1RM – you can adjust weight from set to set if you need.

Daily WOD

Metcon (No Measure)

Complete EMOM 15 of the following:

A: 15 Thrusters 95/65

B: 15 TTB

C: 15 Up Downs

06.18.2020 – Thursday

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 6)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (Time)

Complete 5 RFT of the following:

15 OH Lunges 45/25#* ea

15 Box Jumps 24/20″

*Stationary Lunges

Timecap 15min