CROSSFIT WORKOUT OF THE DAY

• 09/23/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (AMRAP – Reps)

  
  EMOM 12 MIN
  M1: 100ft Farmer’s Carry @moderate
  M2: 6 Sumo Good Morning @light

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 12 MIN
  2 Rope Climbs
  5 DB S2OH
  15 Double DB Front Rack Lunge (50/35)
  Scaled = Double DB Front Rack Lunge (35/20), 4 Rope Lowers
  RX+ = DBs (70/50), Legless rope climbs
• 09/23/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

  
  

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  Warm-up

  
  TABATA MASH X3
  
  AIR SQUATS
  UP DOWNS
  SINGLE LEG V-UPS
  
  *INCREASE INTENSITY EACH ROUND

  Metcon (AMRAP – Reps)

  
  4 MIN EMOM STATIONS
  
  STATION 1
  12/9 CAL ROW
  
  STATION 2
  10 SQUATS WITH PLATE CHEST PRESS (25/15)
  
  STATION 3
  9/6 CAL SKI
  
  STATION 4
  10 UP-DOWNS WITH DB/TORP PRESS (30/20)
  
  STATION 5
  9/5 CAL BIKE
  
  STATION 6
  16 SINGLE LEG V-UP WITH DB/TORP
  *REST 1 MIN B/T STATIONS
  **INCREASE REPS EACH MIN IF POSSIBLE. GOAL IS TO WORK 45-50s
• CrossFit WOD, September 23, 2021
  09/23/2021

  
  

  
  

  Metcon (AMRAP – Reps)

  EMOM 12 MIN
  M1: 100ft Farmer’s Carry @moderate
  M2: 6 Sumo Good Morning @light
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 12 MIN
  2 Rope Climbs
  5 DB S2OH
  15 Double DB Front Rack Lunge (50/35)
  

  Scaled = Double DB Front Rack Lunge (35/20), 4 Rope Lowers
  RX+ = DBs (70/50), Legless rope climbs
• ViTaFIT WOD, September 23, 2021
  09/23/2021

  
  

  
  

  Warm-up

  TABATA MASH X3
  
  AIR SQUATS
  UP DOWNS
  SINGLE LEG V-UPS
  
  *INCREASE INTENSITY EACH ROUND

  Metcon (AMRAP – Reps)

  4 MIN EMOM STATIONS
  
  STATION 1
  12/9 CAL ROW
  
  STATION 2
  10 SQUATS WITH PLATE CHEST PRESS (25/15)
  
  STATION 3
  9/6 CAL SKI
  
  STATION 4
  10 UP-DOWNS WITH DB/TORP PRESS (30/20)
  
  STATION 5
  9/5 CAL BIKE
  
  STATION 6
  16 SINGLE LEG V-UP WITH DB/TORP
  
  

  *REST 1 MIN B/T STATIONS
  **INCREASE REPS EACH MIN IF POSSIBLE. GOAL IS TO WORK 45-50s
• 09/22/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Time)

  
  100/80 Cal Assault Bike
  45 DL (275/185)
  
  *REST 5 MIN
  
  100/80 Cal Row
  90 WB (20/14)
  Scaled = 80/60 Cals, DL (135/95), WB (14/10)
  RX+ = DL (315/205, WB (30/20)
• 09/22/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

  
  

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  Warm-up

  
  5M AMRAP
  
  10 CC FLOOR TOUCH
  10 SQUATS
  10 HEELS TO HEAVEN
  20 UNLOADED RUSSIAN TWISTS (10/SIDE)
  30s SKI OR SHUTTLE RUN

  Metcon (AMRAP – Rounds and Reps)

  
  8MIN AMRAP STATIONS
  
  STATION 1
  60/40 CAL SKI
  40 DB/TORP RUSSIAN TWISTS (30/20)
  20 BURPEES OVER DB/TORP
  
  STATION 2
  60 WALLBALLS (20/14)
  40 CC FLOOR TOUCH
  20 FLOOR PRESS TO SKULL CRUSHER
  
  STATION 3
  400M SB/MB RUN
  40 DB/TORP FRONT RAISE
  20 HEELS TO HEAVEN
  REST 1MIN BETWEEN STATIONS
• CrossFit WOD, September 22, 2021
  09/22/2021

  
  

  
  

  Metcon (Time)

  100/80 Cal Assault Bike
  45 DL (275/185)
  
  *REST 5 MIN
  
  100/80 Cal Row
  90 WB (20/14)
  

  Scaled = 80/60 Cals, DL (135/95), WB (14/10)
  RX+ = DL (315/205, WB (30/20)
• ViTaFIT WOD, September 22, 2021
  09/22/2021

  
  

  
  

  Warm-up

  5M AMRAP
  
  10 CC FLOOR TOUCH
  10 SQUATS
  10 HEELS TO HEAVEN
  20 UNLOADED RUSSIAN TWISTS (10/SIDE)
  30s SKI OR SHUTTLE RUN

  Metcon (AMRAP – Rounds and Reps)

  8MIN AMRAP STATIONS
  
  STATION 1
  60/40 CAL SKI
  40 DB/TORP RUSSIAN TWISTS (30/20)
  20 BURPEES OVER DB/TORP
  
  STATION 2
  60 WALLBALLS (20/14)
  40 CC FLOOR TOUCH
  20 FLOOR PRESS TO SKULL CRUSHER
  
  STATION 3
  400M SB/MB RUN
  40 DB/TORP FRONT RAISE
  20 HEELS TO HEAVEN
  

  REST 1MIN BETWEEN STATIONS
• 09/21/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Weight)

  
  Pausing Back Squat
  6 X 2 @65%
  *Pause for 2 seconds, slight above parallel

  Metcon (Time)

  
  10 Rounds
  6 Hang Power Cleans (115/75)
  3 Burpees Over Bar
  50m Run
  Scaled = HPC (75/55)
  RX+ = HPC (135/95)
  *Walk back to bar and hit next round.
• 09/21/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

  
  

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  Warm-up

  
  5 MIN AMRAP
  
  4 ACTIVE LUNGES
  8 – 1/4 SQUAT JUMPS
  12 DC CRUNCHES
  16 PLANK JACKS

  Metcon (AMRAP – Rounds and Reps)

  
  12 MIN AMRAP
  
  STATION 1
  40 1-ARM HANG SNATCH (30/20)
  40 DC CRUNCHES WITH DB/TORP
  40M BEAR CRAWL
  
  STATION 2
  40 IN PLACE LUNGES WITH DB/TORP
  30 HANGING KNEE TUCKS
  20 STEP-UPS (24/20) (RX+ WITH DB/TORP)
  REST ~2MIN BETWEEN
• CrossFit WOD, September 21, 2021
  09/21/2021

  
  

  
  

  Metcon (Weight)

  Pausing Back Squat
  6 X 2 @65%
  

  *Pause for 2 seconds, slight above parallel
  

  Metcon (Time)

  10 Rounds
  6 Hang Power Cleans (115/75)
  3 Burpees Over Bar
  50m Run
  

  Scaled = HPC (75/55)
  RX+ = HPC (135/95)
  *Walk back to bar and hit next round.
• ViTaFIT WOD, September 21, 2021
  09/21/2021

  
  

  
  

  Warm-up

  5 MIN AMRAP
  
  4 ACTIVE LUNGES
  8 – 1/4 SQUAT JUMPS
  12 DC CRUNCHES
  16 PLANK JACKS
  

  Metcon (AMRAP – Rounds and Reps)

  12 MIN AMRAP
  
  STATION 1
  40 1-ARM HANG SNATCH (30/20)
  40 DC CRUNCHES WITH DB/TORP
  40M BEAR CRAWL
  
  STATION 2
  40 IN PLACE LUNGES WITH DB/TORP
  30 HANGING KNEE TUCKS
  20 STEP-UPS (24/20) (RX+ WITH DB/TORP)

  REST ~2MIN BETWEEN
• CrossFit WOD, September 20, 2021
  09/20/2021

  
  

  
  

  Metcon (Time)

  5 Rounds
  10 Ski Erg Power Pulls
  15 Russian KB Swings (70/53)
  
  

  *Rest 45 sec between rounds
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 12 MIN
  5 Pull-ups
  3 Toes to Bar
  1 Bar Muscle Ups
  200m Run
  

  Scaled = Jumping Pull-ups, Knees to Elbow, Jumping C2B
  RX+ = Unbroken 5-3-1
• 09/20/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

  
  

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  Warm-up

  
  3 ROUNDS FOR QUALITY
  
  30s ROW OR SHUTTLE RUN
  10 GORILLAS
  8 AIR SQUATS
  6 PLANK TO PUSH-UPS (HI-LO PLANK)
  
  * COACH-LED KBS PREP

  Metcon (AMRAP – Rounds and Reps)

  
  3 MIN AMRAP REPEATS
  
  WORKOUT 1
  10 GOBLET SQUATS
  15 KB SWINGS (53/35)
  20s ELBOW PLANK
  
  REST 2-3MIN
  
  WORKOUT 2
  10 CAL ROW
  15 GORILLAS
  20 DB/TORP PRESS (30/20)
  1. REPEAT EACH WORKOUT 3 TIMES WITH A 1 MIN REST B/T REPEATS. PICK UP WHERE YOU LEFT OFF
• ViTaFIT WOD, September 20, 2021
  09/20/2021

  
  

  
  

  Warm-up

  3 ROUNDS FOR QUALITY
  
  30s ROW OR SHUTTLE RUN
  10 GORILLAS
  8 AIR SQUATS
  6 PLANK TO PUSH-UPS (HI-LO PLANK)
  
  * COACH-LED KBS PREP

  Metcon (AMRAP – Rounds and Reps)

  3 MIN AMRAP REPEATS
  
  WORKOUT 1
  10 GOBLET SQUATS
  15 KB SWINGS (53/35)
  20s ELBOW PLANK
  
  REST 2-3MIN
  
  WORKOUT 2
  10 CAL ROW
  15 GORILLAS
  20 DB/TORP PRESS (30/20)

  1. REPEAT EACH WORKOUT 3 TIMES WITH A 1 MIN REST B/T REPEATS. PICK UP WHERE YOU LEFT OFF
• 09/20/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Time)

  
  5 Rounds
  10 Ski Erg Power Pulls
  15 Russian KB Swings (70/53)
  *Rest 45 sec between rounds

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 12 MIN
  5 Pull-ups
  3 Toes to Bar
  1 Bar Muscle Ups
  200m Run
  Scaled = Jumping Pull-ups, Knees to Elbow, Jumping C2B
  RX+ = Unbroken 5-3-1
• ViTaFIT WOD, September 19, 2021
  09/19/2021

  
  

  
  

  Warm-up

  TABATA MASH
  
  2 ROUNDS
  HIGH KNEES
  BUTT KICKERS
  BROAD JUMPS
  STONE CHAIR
  

  Metcon (Time)

  PART 1
  
  4 ROUNDS
  5 LAPS SB/MB SHUTTLE RUN (30/20)
  15/12 CAL ROW SPRINT
  10M BURPEE BROAD JUMP

  REST 3:00 BETWEEN ROUNDS

  Metcon (AMRAP – Reps)

  PART 2
  
  8 MIN EMOM (40sec WORK / 20sec REST)
  MIN 1: CURL TO PRESS (30/20)
  MIN 2: STONE CHAIR
• 09/19/2021

  Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

  
  

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  Warm-up

  
  TABATA MASH
  
  2 ROUNDS
  HIGH KNEES
  BUTT KICKERS
  BROAD JUMPS
  STONE CHAIR

  Metcon (Time)

  
  PART 1
  
  4 ROUNDS
  5 LAPS SB/MB SHUTTLE RUN (30/20)
  15/12 CAL ROW SPRINT
  10M BURPEE BROAD JUMP
  REST 3:00 BETWEEN ROUNDS

  Metcon (AMRAP – Reps)

  
  PART 2
  
  8 MIN EMOM (40sec WORK / 20sec REST)
  MIN 1: CURL TO PRESS (30/20)
  MIN 2: STONE CHAIR
• SUNDAY FUNDAY

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

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  Metcon (Time)

  
  Sunday Funday Whiteboard WOD!
• CrossFit WOD, September 19, 2021
  SUNDAY FUNDAY

  
  

  
  

  Metcon (Time)

  Sunday Funday Whiteboard WOD!