Workout Of The Day

Wednesday

CrossFit Ridgeline – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (Athlete Choice)

(Score is Reps)

Tuesday

CrossFit Ridgeline – NC-COMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10)

30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

C. STRENGTH / GYMNASTICS

Back Squat (5×5)

5×5

Back Squat

(Score is Load)

Metcon (AMRAP – Reps)

5 SETS

Max Reps Strict Pull-Up (1111)*

-Rest as Needed b/t Sets-

*Completely strict tempo :01 pause at top and bottom.

(Score is Reps)

Tuesday

CrossFit Ridgeline – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10)

30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

May 18th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

6 Box Jump overs

9 TTB

12 Front Squats (75/55)

Core

9 min EMOM:

Min 1-Single arm plank hold x 20 sec each

https://www.youtube.com/watch?v=c9u6RXjrVDQ

Min 2-Plate straight leg sit up x 12-15 reps

https://www.youtube.com/watch?v=d2VXinI_MlQ

Min 3- Candlesticks x 10-12 reps

https://www.youtube.com/watch?v=q7Nc-V1Ptuc

May 22nd

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:00 x 3

12 Wall balls (20/14)

8 Power Snatch (95/65)

6 Pull Ups

* Rest 3:00 between AMRAPS

Core

4 rounds:

1-1-2 suitcase sit ups x 10

https://www.youtube.com/watch?v=HPeb-bQvwXU

Banded palloff press outs x 8 each

https://www.youtube.com/watch?v=3cIn_x20FLc

May 19th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

View Public Whiteboard

Metcon (5 Rounds for time)

Every 4:00 x 5

15/10 Cal bike

12 DL

9 Hang Power Clean

6 Push Press

95/65

Accessory

Tuesday:

3 round:

Db ½ kneeling arnold press x 8 each (3 sec lowering)

https://www.youtube.com/watch?v=4WdvHEoScQs

KB single leg RDL x 10 each

https://www.youtube.com/watch?v=u0ZAnlzpVsc

Diamond push ups or close grip x 10

May 20th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Run 200m

40 Double Unders

5 Burpees target

Core

2 rounds :

Knee tucked hollow rocks x 12

https://www.youtube.com/watch?v=v4IZMt3aqAg

Superman raises x 10

https://www.youtube.com/watch?v=CjhYMff56vw

Penguins x 20 total