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Primal Fitness CrossFit Workout of the Day 5/13/15

Warm Up 

  • 3 min DU or Single unders
  • 10 push ups
  • 10 jump squats
  • 10 Hindu push ups
  • 10 PVC Pass throughs
  • 10 PVC Halos/ Around the worlds/ trunk rotation
  • 10 PVC Good Mornings
  • Dead Bugs

Mobility

Banded external shoulder rotation

Strength

3 X 5 Bench Press After warm up to working weight.

Use heaviest 5 for last bench day

Workout

14 min AMRAP
Short lap or NJ sprint
30 Ab Mat Sit ups
20 Wall Balls 14/20#

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Workout of the day 5/12/2015

Warm Up X2

  • Short lap
  • 10 scapular pull ups 
  • duck walk down & Back
  • QM down & back

Mobility

Quad smash with barbell 

SKill

Muscle Up/ Drills/ transitions (Rings)

Workout

Partner WOD:
Teams of 2 
5 rounds each person
200m Row
10 Kb Swing
8 burpee
p1-Row-kb-burpee
p2 burpee-kb-row

*open gym can complete this workout at 5 rounds for time

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Workout of the day 5/11/2015

Warm Up X2

  • 10 Ground Kongs
  • 20 alt. walking lunges. 
  • 10 air squats- 30 sec pause at the bottom of the 10th squat. 
  • 30 mt climbers
  • 10 PVC Pass Throughs

Mobility

Thoracic spine foam roller /angels

Strength

Back Squat (1:00 Rest between reps)
3 @ 75 
2@80
1@85
Rest 2 min
3@80 (1:00 Rest between reps)
2@85
1@95%
(percentages can change just an outline)

Workout

5 rounds:
30 DU’s
20 Over-head lunges 45#/25# plate (step back stationery)
10 TTB 

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Workout of the day 5/7/2015

Warm Up X2

  • Short Lap
  • 10 KB swings
  • 10 T-Pushups
  • 10 Jump Pullups

Mobility

Pigeon 1:00 each side

Weightlifting

Back Squat, Working up to a heavy 5
Add 10 Pounds to your heaviest weight from 4/27/15

8-6-5-5-5 40% - 60%-70%-80%-??%

Workout

10:00 for rounds:
10 Dumbbell Hang Cleans + 5 pounds from 4/27
Broadjump Burpees Up & Back

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Workout of the day 5/6/2015

Warm Up X2

  • Short Lap
  • Shadow Box 30 Seconds
  • 10 Ring Rows
  • 10 pop-ups each leg
  • 10 OHS

Mobility

Calf stretch against wall 2X1:00 per side

Skill

Sprint: 5X NJ Ave Sprint 1:30 Rest Each

Workout

4 Supersets, 1:00 Rest
Row 500 Meters
20 Box Jumps

Foam roll for remaining time

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Workout of the day 5/5/2015

Cinco De Primal

Warm Up X5

  • 5 Squats
  • 5 Precsion Jumps
  • 5 Jump Pullups
  • 5 T-Pushups
  • 5 Ground Kongs 

Mobility

5:00 Accumulated bottom of squat

Skill

5 Kinds of vaults:

  • Safety
  • Reverse safety
  • Lazy
  • Speed
  • Kong

Workout

5 Rounds for time:
5 Pullups
5 Dips (Ring, P-Bar, Box)
5 Hindu Pushups
5 Ab-Mat Situps
5 Dumbbell Burpee Thrusters - Heavy

 

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Workout of the Day 5/4/2015

Warm Up X2

  • Short Lap
  • 10 KB Swings
  • 10 Jump Pullups
  • 10 Inchworms full extension. 
  • 10 OHS

Mobility

Wall Hip Flexor Stretch  2X 1:00 per side alternating

Skill

10 Minutes EMOM alternate:
:20 Ring L-Sit
:20 Handstand

Workout

10:00 for rounds:
20 double unders
10 push ball
5 burpees
Rest 2:00

5:00 for rounds:
20 double unders
10 push ball
5 burpees

Compare to 2/15/2015

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Workout of the day 5/3/2015

Warm Up X2

  • Short Lap
  • 10 Jump Pullups
  • 10 Deck Squats
  • 10 Safety Vaults

Mobility

Pigeon on a 24" box 1:00 / side

Skill

Upside-down Kettlebelle Turkish Getups
Start with the lightest and work up to the heaviest you can, 
doing 1 complete rep, ground to standing to ground each side
After your failure, go back to one weight below your last successful attempt and do 5 more each side alternating

Workout

For Time:
Long Lap
40 Wallball
30 Slamball
20 DB Burpee Thrusters
10 handstand walkups

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Workout of the Day 5/2/2015

Warm Up X2

  • Short Lap
  • 10 KB Swings
  • 10 Jump Pullups
  • 10 Inchworms full extension. 
  • 10 OHS

Mobility

Wall Hip Flexor Stretch  2X 1:00 per side alternating

Skill

10 Minutes EMOM alternate:
:20 Ring L-Sit
:20 Handstand

Workout

"Jackie"
Row 1000 Meters
50 Thrusters
20 Pullups

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Workout of the Day 5/1/2015

Warm Up X2

  • 100 Jump Rope
  • 10 Ring Rows
  • 6 Hs Wall Walkups
  • 10 Safety Vault

Mobility

Calf stretch - toes on wall hip to wall 2 X 1:00 per side alternating

Weightlifting

Deadlift up to a heavy 5
-6-5-5-5 40%-60%-70%-80%-??%

Workout

4 Supersets 2:00 Rest
10 Ab Wheel
10 Plyo Pushups (up to 45# plates)

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Workout of the Day 4/30/2015

Warm Up X2

  • Short Lap
  • 10 Jump Pullups
  • 10 Pushups
  • 10 Precision Jumps

Mobility

Samson Stretch :45 each side X 2

Skill

15:00 Handstands

Workout

5 rounds for Time
Row 250
10 Barbell Thrusters
10 Burpee Box Jumps

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Workout of the Day 4/29/2015

Warm Up X2

  • Short Lap
  • 10 Jump Pullups
  • QM -"Stalking Tiger" up and back
  • 10 OHS

Mobility

Wall Hip Flexor Stretch  2X 1:00 per side alternating

Weightlifting

Bench press up to a heavy 5
8-6-5-5-5 40%-60%-70%-80%-??%

Workout

Slam it Shut
EMOM do 10 Slamball, for the remainder of the minute do pullups
Complete 50 pullups or stop at 12 minutes. 

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Workout of the Day 4/28/2015

Warm Up X2

  • Short Lap
  • 10 KB swings
  • 10 T-Pushups
  • 10 Jump Pullups

Mobility

Hand on bar behind back stretch 1:00 each side

Skill

15:00 Work on kipping pulllups
If you can link 10 clean then work on linking bar muscle-ps

Workout

5 Rounds for time:
8 Barbell Hang Power Cleans - medium heavy
6 Clapping Pushups (sub pushups) 
5 Handstand Kickups
 

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Workout of the Day 4/27/2015

Warm Up X2

  • Short Lap
  • 10 KB swings
  • 10 T-Pushups
  • 10 Jump Pullups

Mobility

Pigeon 1:00 each side

Weightlifting

Back Squat, Working up to a heavy 5

8-6-5-5-5 40% - 60%-70%-80%-??%

Workout

10:00 for rounds:
10 Dumbbell Hang Cleans
Broadjump Burpees Up & Back
 

 

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