Workout of the Day

Monday 12.11.17

6 Rounds of: Min 1: 10 DB Push Jerks (60/40 lb.) Min 2: 20/15 Cals AirDyne Bike Min 3: 10 DB Box Step-ups 12 Days of Mobility: On The sixth day of Mobility… 1 min. Hip Distraction (each side) 2 x 5 Partner Wall Slides – yes more! 3 min. Back Bridge (accumulated) 4 Shoulder Shrugs in a Handstand Hold 5 Spicy Hip Stretch (each side) 6 Airplane Crash Victims (3 each side) – dynamic Box Brief – Save the Date: CF Timp Holliday Party When – Thursday December 14 @ 6pm (6:30pm class cancelled) Where – CrossFit Timpanogos About…

Saturday 12.9.17

Partner Workout For time: 2-k Row Then, 10 Rounds of: (partners alternate full rounds) 10 SDHPs 20 Lateral Bar Jumps Box Brief – Save the Date: CF Timp Holliday Party When – Thursday December 14 @ 6pm (6:30pm class cancelled) Where – CrossFit Timpanogos About – The gym provides the meat. Pot luck sides (sign up sheet at the gym). Today’s partner workout is a shared volume between two people. The workout begins with a 2-k Row, switching as needed between partners. You can choose to switch at certain meter marks, certain time frames, or you can even choose to…

Friday 12.8.17

AMRAP in 5 minutes of: 4 Front-Rack Lunges (135/95 lbs) 4 Shoulder-to-Overhead Rest 5 minutes, then… AMRAP in 5 minutes of: 4 Front-Rack Lunges (135/95 lbs) 4 Shoulder-to-Overhead Rx+ – 185/125lbs Scaled – find a weight that sets can be performed unweighted 12 Days of Mobility: On The Fifth Day of Mobility… 1 min. Hip Distraction (each side) 2 x 5 Partner Wall Slides 3 min. Back Bridge (accumulated) 4 Shoulder Shrugs in Handstand Hold 5 reps Spicy Hip Stretch (each side) Box Brief – Save the Date: CF Timp Holliday Party When – Thursday December 14 @ 6pm (6:30pm…

Thursday 12.7.17

For time: 60 Wall Balls 50 Push-ups 40 DB Front Squats (40/25 lb) 30 Ring Dips 20 DB Thrusters 10 Wall Climbs 12 Days of Mobility: On the Fourth Day of Mobility… 1 min. Hip Distraction (each side) 2 x 5 Partner Wall Slides 3 min. Back Bridge (accumulated) 4 Shoulder Shrugs in Handstand Hold Box Brief – Today we have a chipper that is descending in repetitions and is a combo of weightlifting movements and body-weight gymnastics. The focus of both of the types of movements is a squat, a press, or a combination of the two. As this…

Wednesday 12.6.17

For time: Row 1000 meters Then, 5 rounds of: 35 Double-Unders 3 x 5-10-15 Meter Ladders (60 M) Then, Row 1000 meters 12 Days of Mobility: On the Third Day of Mobility … 1 min. Hip Distraction (each side) 2 x 5 Wall Slides 3 min. Back Bridge (accumulated) Box Brief – After a heavy posterior and CNS demand from yesterday’s Deadlifts, today we shed any sort of loading and perform a longer, aerobic, monostructural workout with change of direction added in. The intention of this workout is to be a steady stream of effort where athletes can move, groove,…

Monday 12.4.17

21-18-15-12-9-6-3 reps for time of: Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (40/25 lb) Air Squats 12 Days of Mobility: On the Second Day of Mobility… 1 min. Hip Distraction (each side) 2 x 5 Wall Slides Box Brief – Happy Monday! This workout combines gymnastics body-weight movements and a slight variation of the traditional DB Snatch weightlifting movement we are used to as it’s from the hang. This workout is fast and gives athletes nowhere to hide. 😉

Saturday 12.2.17

Partner Workout While one partner performs: 200-m Double Plate Carry The other performs AMRAP of: 1 Pull-up + 1 Toes-to-Bar Switch AMRAP 8 min. Straight into 400-m Double Plate Carry as a team * Switch as needed Box Brief – This Saturday partner workout is meant to really encourage teamwork and communication! The first portion of the workout is an 8-min. AMRAP in which one person performs a brisk walk/jog with a plate in each hand for 200 meters. Upon returning, they switch with their partner who has been performing a gymnastics couplet of 1 Pull-up into 1 Toes-to-Bar. It…

Friday 12.1.17

For time: 400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run Box Brief – Happy Friday! We are finishing out the week without heavy loading, just a triplet of running, jumping and some higher-level gymnastic work. Athletes run 400 meters, then perform 30 Strict HSPU or a HSPU variation that is harder than you normally perform in a workout— your arms will be fresh from the run, so you should be able to give it a good go. You’ll then perform 40 box jumps, which will tax the same…

Thursday 11.30.17

8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 lbs Women: 45-65-95-115 lbs Box Brief – Today’s workout specializes in a descending rep scheme of ascending weights of Olympic lifting. At the beginning of the workout, athletes start with their lightest weight and perform 8 “reps” of the Barbell Complex: 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat. Completing 1-1-1 or a total of 3 reps is considered 1 “rep” of the complex, so in actuality, the round of 8 is a total of 24 reps. Once this…