CROSSFIT WORKOUT OF THE DAY

• 01/21/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (AMRAP – Reps)

  
  AMRAP 8 minutes
  8 DB Bench Press (50/35)
  12 Sit-ups
  
  Rest 3 minutes
  
  AMRAP 8 minutes
  3 Snatches (135/95)
  10 Burpees Over Bar
  
  Rest 3 minutes
  
  AMRAP 8 minutes
  40 Double Unders
  6 Toes to Bar
  Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises
  RX+ = DB Bench Press (70/50), Snatches (155/105)
• CrossFit WOD, January 21, 2021
  01/21/2021

  
  

  
  

  Metcon (AMRAP – Reps)

  AMRAP 8 minutes
  8 DB Bench Press (50/35)
  12 Sit-ups
  
  Rest 3 minutes
  
  AMRAP 8 minutes
  3 Snatches (135/95)
  10 Burpees Over Bar
  
  Rest 3 minutes
  
  AMRAP 8 minutes
  40 Double Unders
  6 Toes to Bar

  Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises
  RX+ = DB Bench Press (70/50), Snatches (155/105)
• 01/20/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (AMRAP – Reps)

  
  In 15 minutes, complete 5 sets of…
  1 Tough unbroken set of Strict Pull-ups
  2-3 Handstand Push ups
  20s Handstand Hold
  
  *Rest as needed between movements and sets.

  Metcon

  Metcon (Time)

  
  10 Rounds
  5 Deadlifts (115/80)
  8 Box Step ups (115/80)
  
  *EMOM
  12ft Handstand Walk
  Scaled = Deadlifts & Step Ups (75/55), Box HS Walk
  RX+ = Deadlifts & Step ups (155/105)
• CrossFit WOD, January 20, 2021
  01/20/2021

  
  

  
  

  Metcon (AMRAP – Reps)

  In 15 minutes, complete 5 sets of…
  1 Tough unbroken set of Strict Pull-ups
  2-3 Handstand Push ups
  20s Handstand Hold
  
  *Rest as needed between movements and sets.

  Metcon

  
  

  Metcon (Time)

  10 Rounds
  5 Deadlifts (115/80)
  8 Box Step ups (115/80)
  
  *EMOM
  12ft Handstand Walk

  Scaled = Deadlifts & Step Ups (75/55), Box HS Walk
  RX+ = Deadlifts & Step ups (155/105)
• 01/19/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Weight)

  
  EMOM 12 minutes
  M1: 3 Hang Power Cleans
  3 Split Jerks
  
  *build to a heavy set
  
  M2: 3 Double Down Burpee Pull-ups

  Metcon

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 12 minutes
  300m Row
  25 Thrusters (75/55)
  25 Abmat Sit-ups
  Scaled = Thrusters (45/35)
  RX+ = Thrusters (95/65)
• CrossFit WOD, January 19, 2021
  01/19/2021

  
  

  
  

  Metcon (Weight)

  EMOM 12 minutes
  M1: 3 Hang Power Cleans
  3 Split Jerks
  
  *build to a heavy set
  
  M2: 3 Double Down Burpee Pull-ups

  Metcon

  
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 12 minutes
  300m Row
  25 Thrusters (75/55)
  25 Abmat Sit-ups

  Scaled = Thrusters (45/35)
  RX+ = Thrusters (95/65)
• 01/18/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Back Squat

  
  In 15 min build to heavy set of 4

  Back Squat

  
  In 5 minutes build to set of 20

  Metcon

  Metcon (Time)

  
  3 Rounds
  25 Wall Balls (20/14)
  20 Alt. DB Clean & Push Press (50/35)
  15 Push-ups
  Scaled = Wall Balls (14/10), Alt. DB Clean & Push Press (35/20)
  RX+ = Wall Ball (30/20)
• CrossFit WOD, January 18, 2021
  01/18/2021

  
  

  
  

  Back Squat (Weight)

  In 15 min build to heavy set of 4

  Back Squat (Weight)

  In 5 minutes build to set of 20

  Metcon

  
  

  Metcon (Time)

  3 Rounds
  25 Wall Balls (20/14)
  20 Alt. DB Clean & Push Press (50/35)
  15 Push-ups

  Scaled = Wall Balls (14/10), Alt. DB Clean & Push Press (35/20)
  RX+ = Wall Ball (30/20)
• 01/16/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Time)

  
  Every 45 seconds for 5 rounds
  1-2 Wall Climbs
  
  Rest 90 seconds
  
  Every 45 seconds for 5 Rounds
  20s Handstand Hold

  Metcon

  Metcon (AMRAP – Rounds and Reps)

  
  “Partner Mary”
  AMRAP 20 minutes
  5 Handstand Push ups
  10 Pistols
  15 Pull ups
  Scaled = Pike Push ups, Assisted Pistols, Jumping Pull ups
  RX+ = Solo… or Deficit HSPU (3″”/2″”), C2B Pull ups
• CrossFit WOD, January 16, 2021
  01/16/2021

  
  

  
  

  Metcon (Time)

  Every 45 seconds for 5 rounds
  1-2 Wall Climbs
  
  Rest 90 seconds
  
  Every 45 seconds for 5 Rounds
  20s Handstand Hold

  Metcon

  
  

  Metcon (AMRAP – Rounds and Reps)

  “Partner Mary”
  AMRAP 20 minutes
  5 Handstand Push ups
  10 Pistols
  15 Pull ups

  Scaled = Pike Push ups, Assisted Pistols, Jumping Pull ups
  RX+ = Solo… or Deficit HSPU (3″”/2″”), C2B Pull ups
• 01/15/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Deadlift

  
  5 @65%
  5 @75%
  5 @85%

  Metcon

  Metcon (Time)

  
  For Time:
  Buy In:
  500m Row
  
  Then…
  
  2 Rounds
  10 Ring Push ups
  20 Sit ups
  30 American KB Swings (53/35)
  
  Cash out:
  250m Row
  Scaled = American KB Swings (35/26)
  RX+ = American KB Swings (70/53)
• CrossFit WOD, January 15, 2021
  01/15/2021

  
  

  
  

  Deadlift (Weight)

  5 @65%
  5 @75%
  5 @85%

  Metcon

  
  

  Metcon (Time)

  For Time:
  Buy In:
  500m Row
  
  Then…
  
  2 Rounds
  10 Ring Push ups
  20 Sit ups
  30 American KB Swings (53/35)
  
  Cash out:
  250m Row

  Scaled = American KB Swings (35/26)
  RX+ = American KB Swings (70/53)
• 01/14/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Calories)

  
  3 Rounds
  45s Assault Bike @moderate
  30s Assault Bike @hard
  15s Assault Bike @Max Effort
  
  Rest 2 minutes between sets

  Metcon

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 12 minutes
  16 Hand Release Push ups
  8 Alternating DB Snatch (50/35)
  4 Bar Muscle Ups
  Scaled = DB Snatch (35/20), Burpee Pull up
  RX+ = 6 Bar Muscle Ups
• CrossFit WOD, January 14, 2021
  01/14/2021

  
  

  
  

  Metcon (Calories)

  3 Rounds
  45s Assault Bike @moderate
  30s Assault Bike @hard
  15s Assault Bike @Max Effort
  
  Rest 2 minutes between sets

  Metcon

  
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 12 minutes
  16 Hand Release Push ups
  8 Alternating DB Snatch (50/35)
  4 Bar Muscle Ups

  Scaled = DB Snatch (35/20), Burpee Pull up
  RX+ = 6 Bar Muscle Ups
• 01/13/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Weight)

  
  Every 1.5 minutes for 5 rounds…
  10 Weighted Glute Bridge w/ Pause
  
  @20-40% of Back Squat 1RM

  Metcon

  Metcon (Time)

  
  Every 3 minutes complete…
  40 Double Unders
  12 Box Jump Overs (24/20)
  Max Overhead Squats (115/75)
  
  *Workout ends when the athlete reaches 60 Overhead Squats or Round #5
  Scaled = 80 Single Unders, Box Jump Overs (20/12), Overhead Squats (45/35)
  RX+ = Overhead Squats (135/95)
• CrossFit WOD, January 13, 2021
  01/13/2021

  
  

  
  

  Metcon (Weight)

  Every 1.5 minutes for 5 rounds…
  10 Weighted Glute Bridge w/ Pause
  
  @20-40% of Back Squat 1RM

  Metcon

  
  

  Metcon (Time)

  Every 3 minutes complete…
  40 Double Unders
  12 Box Jump Overs (24/20)
  Max Overhead Squats (115/75)
  
  *Workout ends when the athlete reaches 60 Overhead Squats or Round #5

  Scaled = 80 Single Unders, Box Jump Overs (20/12), Overhead Squats (45/35)
  RX+ = Overhead Squats (135/95)
• 01/12/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (AMRAP – Reps)

  
  Every 45 seconds until failure…
  Pull up + Push up
  2+2
  3+3
  4+4
  
  3+3
  4+4
  5+5
  
  4+4
  5+5
  6+6
  
  Every 3 sets reduce the following set by 1 rep and climb back up. Three steps forward, one step back.

  Metcon

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 10 minutes
  2 Hang Power Clean + 2 Split Jerk (95/65)
  6 Toes to Bar
  
  *Add 10/5lbs every round.
  *Once the athlete can longer hit the C&J complex, the barbell movement becomes 10 Deadlifts. Weight continues to be added every round.
  Scaled = Barbell (45/35), 6 Hanging Knee Raises
  RX+ = Barbell (135/95), 8 Toes to Bar
• CrossFit WOD, January 12, 2021
  01/12/2021

  
  

  
  

  Metcon (AMRAP – Reps)

  Every 45 seconds until failure…
  Pull up + Push up
  2+2
  3+3
  4+4
  
  3+3
  4+4
  5+5
  
  4+4
  5+5
  6+6
  
  Every 3 sets reduce the following set by 1 rep and climb back up. Three steps forward, one step back.

  Metcon

  
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 10 minutes
  2 Hang Power Clean + 2 Split Jerk (95/65)
  6 Toes to Bar
  
  *Add 10/5lbs every round.
  *Once the athlete can longer hit the C&J complex, the barbell movement becomes 10 Deadlifts. Weight continues to be added every round.

  Scaled = Barbell (45/35), 6 Hanging Knee Raises
  RX+ = Barbell (135/95), 8 Toes to Bar
• 01/11/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Back Squat

  
  In 15 minutes, build to a heavy set of…
  5 Back Squats

  Back Squat

  
  Then, in 5 minutes…
  20 Back Squats @65%

  Metcon (Time)

  
  21-15-9
  Back Rack Lunges (95/65)
  Wall Balls (20/14)
  Calorie Ski Erg
  Scaled = Back Rack Lunges (45/35), Wall Ball (14/10)
  RX+ = Back Rack Lunges (115/80), Wall Ball (30/20)
• CrossFit WOD, January 11, 2021
  01/11/2021

  
  

  
  

  Back Squat (Weight)

  In 15 minutes, build to a heavy set of…
  5 Back Squats

  Back Squat (Weight)

  Then, in 5 minutes…
  20 Back Squats @65%

  Metcon (Time)

  21-15-9
  Back Rack Lunges (95/65)
  Wall Balls (20/14)
  Calorie Ski Erg
  

  Scaled = Back Rack Lunges (45/35), Wall Ball (14/10)
  RX+ = Back Rack Lunges (115/80), Wall Ball (30/20)