Workout Of The Day

08.24.2021 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Frankenstein Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Back Squat (6,6,6 (Increase 2/3 sets from 8.13))

These should start to get pretty heavy! Please get a spotter and challenge yourself, and if you were at the gym on 8/13, increase 2/3 of your work sets from that date, if possible.

Front Squat (6,6,6 (Increase 2/3 of your sets from 8/13))

These should start to get pretty heavy! Challenge yourself – fight for position and posture, and if you were at the gym on 8/13, increase 2/3 of your work sets from that date, if possible.

Daily WOD

Metcon (Time)

Complete for Time:

800m Run

45 KB Swings 70/53#

30 Deadlifts 225/155#

15 Bar Facing Burpees
Timecap 12min. Scale the weight of your strength movements appropriately so you can complete this within the timecap.

08.23.2021 – Monday

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.

Accessory Work

Metcon (No Measure)

E2MOM x 8

(View video links in comments)

A: 1min Banded SUPINE Row (Control Pace)

B: 1min Band Straight Arm Press Down (Control Pace, use PVC Bar if you’d like)
Supine Row Demo Video – Try to use a single band rather than the 2 band setup in the video:

https://www.youtube.com/watch?v=tvwdKvimkeY

Band Straight Arm Pressdown Video:

https://www.youtube.com/watch?v=n1Z3MJZgmDU

In both movements, control the tempo of your reps so it’s not a “jerky” minute of movement.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15min of:

3 Power Cleans 135/95

3 Thrusters 135/95

1 Round “Mary”

6 Power Cleans 135/95

6 Thrusters 135/95

1 Round “Mary”

9 Power Cleans 135/95

9 Thrusters 135/95

1 Round “Mary”

Etc. until you reach the timecap.

08.21.2021 – Saturday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

50′ Bear Crawl

15 Jumping Jacks

15 Mountain Climbers

50′ Crab Walk

10 Ring Rows

10 Pushups

Weightlifting

Metcon (No Measure)

With a partner complete AMRAP 15min of the following:

2 Rounds

10 Medball Plyo Press

10 Ball Slams

One person does both rounds while person 2 rests/helps with the plyo press. No rest at all through your sets.

Daily WOD

Metcon (4 Rounds for time)

Complete 4 Rounds for Time of:

12 Alternating DB Z Press ea

100′ DB Front Rack Lunges

1min High Plank

Rest 2min between rounds. Score individual round times.

08.20.2021 – Friday

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 (7 x 1 )

Overhead Squat (4,4,4)

Daily WOD

Metcon (Time)

Complete 15-12-9-6-3 of the following:

Squat Snatch 115/75#

Burpee Box Jump Overs 24/20″

Timecap 12min

08.19.2021 – Thursday

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

Glute Bridge (10, 10, 10, 10, 10)

Increase your weights from 7/21.

Make sure you’re fully extending your hip on this movement (squeeze until you feel your pelvis tilt towards your abdomen). If you aren’t doing this, you’re going to perpetuate a muted hip and that becomes an issue. Don’t sacrifice weight for range of motion.

Glute-Ham Raises (4 x 6-10 Reps (Based on ability))

WATCH THE VIDEO:

https://www.youtube.com/watch?v=z15C9UZUbss

Pay close attention to the range of motion. This may be an exercise where you’ll need someone to assist you through a few reps to maintain control. That’s fine. Focus on your hamstrings and glutes during the execution of the exercise.

Daily WOD

Metcon (7 Rounds for time)

7 x 20/15 Cal Ski Erg Sprint
Rest as needed between efforts. Log individual round efforts in Wodify. Get after it! Earn your rest!

08.18.2021 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Power Clean (7×1 (Increase from 8/9))

This won’t likely be be a 1RM for everyone. Remember you need to focus on mechanics – these reps should all look the same. Stay focused, rest as needed between sets, and be FAST!

Clean Pull (3×3 (Same weight))

Stay tight and really focus on accelerating the bar above the knee.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 20min of the following:

50 Wallballs 20/14#

40 DB Hang Power Cleans 50/35#

30 Toes to Bar

20 Jumping Lunges (total)

10 HSPU

08.17.2021 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

Deadlift (6,6,6 (Increase all work sets from 8/6))

Today you’re going to be deadlifting fairly heavy for 3 sets of 6 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of deadlifts challenge you. If you attended the gym on 8/6, go back to check your weights – your aim should be to add weight to all of your work sets (as they’re all lower rep). If you didn’t attend on 8/6, just plan to go heavy for your 3 sets of 6 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant deadlift to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

-If you get a GOLD STAR when you enter your data into Wodify, write it on the board next to the restroom!! Good work!

Bench Press (6, 6, 6 (Increase all work sets from 8/6))

Today you’re going to be benching fairly heavy for 3 sets of 6 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of bench challenge you. If you attended the gym on 8/6, go back to check your weights – your aim should be to add weight to all your work sets. If you didn’t attend on 8/6, just plan to go heavy for your 3 sets of 6 and log the heaviest in Wodify.

REMEMBER:

– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant bench to standard yet because you’re new, stay light and emphasize moving with proper technique. This keeps you safe and moving in the right direction.

**Work opposite your “lifting buddy” so you can spot one another on the bench press.

*If you get a GOLD STAR when you enter your data in Wodify, write it up on the board next to the restroom! Good work!!

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time of:

600m Run

75 DU

400m Run

50 KB Swings 60/45#

200m Run

25 Pullups

Timecap 20min