Deine tägliche Herausforderung
WOD
Banded 7’s + Hip Halo Warmup
-into-
AMRAP x 6 MINUTES
5 Tempo Air Squats 32x1
5 Kip swings on Rings
5 HR Push-ups
3 Hang Power Cleans (empty bar - build across)
KG: 61/43
Independence
3 Rounds
50 Air Squats
5 Ring Muscle Ups or Bar Muscle Ups
10 Hang Power Cleans (50/35)
Affiliate Compete
No Change to Workout
Complete One Rep of a Double-Under
Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds
Once you can successfully complete this workout with no misses, move on to Phase 3.
Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to work on Crossovers.
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
Workout of the Day
Hip Halo Warm Up
-into-
3 ROUNDS (each)
Partner Rowling - 100m
*Penalty is over/under number in Air Squats (max 15)
EVERY 2:00 FOR 5 SETS
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
"On October 3rd, he asked me what day it was”
Freedom (RX'd)
EVERY 5:00 FOR 4 SETS
20/16 Calorie Air Bike
20/16 Calorie Row
Independence
EVERY 5:00 FOR 4 SETS
16/13 Calorie Air Bike
16/13 Calorie Row
Affiliate Compete
EVERY 5:00 FOR 4 SETS
25/20 Calorie Air Bike
25/20 Calorie Row
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Workout of the Day
Banded 7’s
-into-
AMRAP x 7 MINUTES
:30 Mountain Climbers
5 Knees to Elbows
:10 Handstand Hold
4/4 Box Step Ups
2 Zombie Climbs
“On Wednesdays, we wear pink”
Freedom (RX'd)
50 Toes to Bar
40 Burpee to Bar
30 Strict Handstand Push Ups
20 Box Jumps (76/60)
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
50 Toes to Bar
40 Burpee to Bar
30 Handstand Push Ups
20 Box Jumps (60/50)
8 Rope Climbs (Or 24 Strict Pull Ups)
Affiliate Compete
No Change to workout
3-4 SETS
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:30 Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 Overhead DB Hold (each side)
*Rest 2:00 b/t sets
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side
WOD
Banded 7's + Hip Halo Warm Up
-into-
2:00 Mobility
-into-
COACH LED Barbell Warm Up / Prep
“That’s why her hair is so big. It’s full of secrets.”
Freedom (RX'd)
For Time:
200m Run
10 Squat Snatch (43/30)
300m Run
6 Squat Snatch (60/43)
400m Run
2 Squat Snatch (70/48)
-Rest 3:00-
2 Squat Snatch (70/48)
400m Run
6 Squat Snatch (60/43)
300m Run
10 Squat Snatch (43/30)
200m Run
Independence
For Time:
200m Run
10 Squat Snatch (35/25)
300m Run
6 Squat Snatch (50/35)
400m Run
2 Squat Snatch (60/43)
-Rest 3:00-
2 Squat Snatch (60/43)
400m Run
6 Squat Snatch (50/35)
300m Run
10 Squat Snatch (35/25)
200m Run
Affiliate Compete
For Time:
200m Run
10 Squat Snatch (52/36)
300m Run
6 Squat Snatch (70/48)
400m Run
2 Squat Snatch (83/56)
-Rest 3:00-
2 Squat Snatch (83/56)
400m Run
6 Squat Snatch (70/48)
300m Run
10 Squat Snatch (52/36)
200m Run
3-4 ROUNDS
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 Good Mornings @moderate weight
*Rest 3 minutes b/t rounds
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Workout of the Day
3:00 Heart Rate Elevation + Mobility
-into-
3 SETS
:30 Single Unders
5/5 Upside Down KB Press
10 Box Step Ups
10 Alternating V-Ups
3 ROUNDS
Turkish getup (stand up portion only) left arm
33m overhead carry left
Turkish getup (down to ground portion)
*repeat on right side (=1 Round)
Regina George and Gretchen Weiners
Freedom (RX'd)
Teams of 2
EVERY 6:00 FOR 4 SETS
75 Double Unders (Each/ same time)
Partner 1: 10 DB Box Step Overs (22.5/15) (60/50)
Partner 2: 15 Stick sit-ups
Independence
Teams of 2
EVERY 6:00 FOR 4 SETS
60 Double Unders (Each/ same time)
Partner 1: 10 DB Box Step Overs (15/10) (60/50)
Partner 2: 15 Stick sit-ups
Affiliate Compete
Teams of 2
EVERY 6:00 FOR 4 SETS
100 Double Unders (Each/ same time)
Partner 1: 10 DB Box Step Overs (22.5/15) (60/50)
Partner 2: 20 Stick sit-ups
*Both working at the same time and switch when station is completed*
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
Workout of the Day
:30 Up Downs
:30 alt. Samson Lunges
:30 Push up to Pike
:30 Groiners
-into-
AMRAP x 7 MINUTES
8 DB Goblet Squats
8/8 DB Strict Press
8 Scap. Pull Ups
8/8 Single Arm Ring Row
8 alt. DB Box Step Ups
TEAMS OF 2
AMRAP x 33 MINUTES
40 Dumbbell Thrusters (22.5/15)
40 Double-Unders
40 Burpee Box Step-Ups (60/50)
40 Pull-Ups
Independence:
KG Thruster: 15/10
Affiliate Compete:
No change to Workout
** One partner works at a time, share the reps however you like. The “working” partner has their eyes shut and the “resting” partner has their eyes open and works as a guide to help their partner.
We are holding this workout in honor of Blindness Awareness Month. "Finding the Light" is a workout created by Kym Dekeyrel, 2021 CrossFit Games Champion in the Women’s Vision Division. The workout is meant to be completed with your eyes closed to give an idea of what it’s like to workout without vision.
The hope is that this workout will help spread awareness for blinding diseases and those affected. Kim wants to encourage others to know that blindness does not define them and that they can do much more than they think possible.
