CrossFit of Naperville » Workout of the Day

Friday…Snatch / Overhead Walking Lunges

Neil — Fri, 27 Jan 2012 03:08:42 +0000

As many rounds as possible in 8 mins of:
5 Dumbbell Snatch (one arm – L)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm L) 35 lbs
5 Kettlebell Snatch (one arm – R)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm R)

Post total rounds.

Thursday…Clean / Jerk

Neil — Thu, 26 Jan 2012 03:37:08 +0000

1 clean and jerk the 1st min, 2 clean and jerks the 2nd min, 3 clean n jerks the 3rd min… Continue on until you can no longer complete all reps within the minute.

Post total rounds and reps.

Wednesday…Ring Dips / Step Ups / Sit-ups

Neil — Wed, 25 Jan 2012 11:30:19 +0000

As many rounds as possible in 10 minutes of:

10 Ring Dips

15 Weighted Step-ups (65/45), (24/20)

20 Sit-up

Post total rounds.

Tuesday…Box Jumps / Bottom to Bottom Air Squats

Neil — Tue, 24 Jan 2012 23:48:04 +0000

Tabata Box Jumps

Tabata Bottom to Bottom Air Squats

8 Rounds of each, No rest in between.

Monday…Ring Rows / Ball Slams / Double Unders

Neil — Mon, 23 Jan 2012 13:15:34 +0000

As many rounds as possible in 10 mins of:

5 Ring Rows

10 Ball Slams

25 Double Unders

Post total rounds.

Friday…Back Squat / Deadlift / Bench Press

Neil — Fri, 20 Jan 2012 07:24:07 +0000

Find your best back squat at 5, 3, and 1 reps
Find your best deadlift at 5, 3, and 1 reps
Find your best bench-press at 5, 3, and 1 reps

You will probably not be able to get in all of these lifts. If you can not. Try and get ones that you do not have.

Thursday…Wallball / Pull-ups / Ring Dips / Ring Rows

Neil — Fri, 20 Jan 2012 00:18:54 +0000

2 minute AMRAP of Wall-balls

Immediately do as many strict pull-ups(as mentioned above) as possible in 2 minutes

*Rest 2 minutes
2 minute AMRAP of Wall-balls

Immediately do as many ring-dips as possible in 2 minutes

*Rest 2 minutes
2 minute AMRAP of Wall-balls

Immediately do as many ring rows as possible in 2 minutes

Wednesday…Clean & Jerk / Double Under

Neil — Wed, 18 Jan 2012 11:36:31 +0000

Clean & Jerk 1-1-1

Then…

For 20 minutes complete 2 minutes of work followed by 1 minute of rest of:

Double Unders or Single Unders

Tuesday…Hollow Rock / Arch Rock / One leg Squats

Neil — Wed, 18 Jan 2012 01:00:11 +0000

Complete 3 Rounds: NO TIME COMPONENT…REPEAT NO TIME COMPONENT

Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.)

Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.)

10 one legged squats, left leg
(Hold your jump rope strung over your pull-up bar for balance and
assistance if you’ve not developed the fitness for this yet…additional scaling can be done by stepping onto a box and completing the squats, good if flexibility is an issue.)

10 one legged squats, right leg
(Same assistance if needed.)

*90 second rest between efforts

*This is technique/mental break day…athletes should be focusing strictly on the movements as there is NO time component.

Monday…Front Squat / Thruster / Row

Neil — Mon, 16 Jan 2012 11:20:45 +0000

Front Squat 3-3-3-3

Then…

For time:
Dumbell Thruster 21 reps
Row (300m)
Dumbell Thruster 18 reps
Row (300 m)
Dumbell Thruster 15 reps
Row (300 m)