Tuesday, Feb. 21 CrossFit Workout of the Day

Mobility: Short video to reverse rounded shoulders and open up the traps.

Warm up
2 sets:
3 snatch deadlifts
3 hang snatch pulls
3 muscle snatches
3 overhead squats
3 Sotts press
3 snatches

Strength
Snatch: Build to a 1RM

Conditioning
Make 3 attempts at each of the following:
Max set of pull ups (strict or kipping)
Max time handstand hold
Max set of ring dips or perfect push ups
Max calorie row in 1 minute

Rest as needed between attempts.

Monday, Feb. 20 CrossFit Workout of the Day

Congrats to all our Battle of the Fittest 4 winners and competitors! You all made this year our best Battle of the Fittest ever. Thank you to SFH, Rx Bar, Hu Kitchen, Kill Cliff, Viking Waffles, FitVine for providing gear and treats!

Warm up
6 minutes:
10 banded side steps
10 supermans
10 air squats

Strength
Back squat: Build to a 1RM

Conditioning
Performance
“Diane”
21-15-9 reps for time:
Deadlift (225/155)
Handstand push ups

Fitness
21-15-9 reps for time:
Deadlift
DB shoulder press

Battle of the Fittest 4: NYC Throwdown

We can’t wait to see you all for Battle of the Fittest 4: NYC Throwdown! This will be our biggest (and we’re thinking best!) competition yet. Competitors, good luck! Spectators, come out to support those working hard today.

Event day details
The first heat of Event 1 will kick off at 10 a.m. Event 2 is scheduled to start at 11:05 a.m., and Event 3 will start at 12:40 p.m. The top 5 from each division will go onto the final event around 2:30 p.m., and we’ll announce winners around 3:45.

What to bring: an extra shirt or two, protein powder, water bottle, recovery drink, snacks,  jump rope, lifting belt, wrist wraps, knee sleeves, hoodie or sweater, tape, lifting shoes, WOD shoes, an extra hair tie and/or headband for the ladies and, of course, your adoring fans. There will be no spectator fee.

Please bring snacks or lunch if you plan on staying all day. We will have snacks and drinks for sale, as well as fruit.

We can’t wait to see you there, athletes! Rest up, and come ready to work.

Workout 1

Cluster ladder
RX male: 135, 155, 175, 195, 215, 225, 235, 250, 260, 275
RX female: 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
Scaled male: 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
Scaled female: 55, 65, 75, 85, 95, 105, 115, 125, 130, 135

45 seconds at each bar, 15 seconds to transition.
Tiebreaker: AMRAP deadlifts

Workout 2

For time:
20 calorie row
20 power snatch
20 calorie row

115/75 RX
75/55 scaled

*7-minute cap

Workout 3

RX male
As many rounds and reps as possible in 10 minutes:
20 handstand push ups
30 overhead squats (95#)
40 lateral burpees over bar
50 double unders

RX female
As many rounds and reps as possible in 10 minutes:
20 handstand push ups*
30 overhead squats (65#)
40 lateral burpees over bar
50 double unders

*RX females will do their handstand push ups to 1 abmat.

Scaled male
As many rounds and reps as possible in 10 minutes:
20 push press (95#)
30 front squats (95#)
40 lateral burpees over bar
30 double unders or 100 single unders

Scaled female
As many rounds and reps as possible in 10 minutes:
20 push press (65#)
30 front squats (65#)
40 lateral burpees over bar
30 double unders or 100 single unders

Scaled athletes must establish doubles or singles with their judge before the workout starts and may not switch at any time.

Friday, 2/17 CrossFit Workout of the Day

Mobility: Two quick banded stretches to better that front rack! Better front rack, better catches.

Warm up
3 sets:
1 hang clean pull
1 clean pull
1 front squat
1 clean

Start with empty bar and progress to more weight.

Strength
Performance
Clean + hang clean + touch and go clean
20 minutes to work to heavy set of complex (try to go heavier than week 1)

Fitness
Hang power clean
6×3
Across or ascending (try to go heavier than week 1)

Conditioning
Performance
4 rounds for time:
5 hang power snatch (135/95)
15 wall balls (20/14)
30 double unders

Fitness
4 rounds for time:
5 KB snatches
15 wall balls
60 single unders

Thursday, Feb. 16 Workout of the Day

Mobility: If you’ve got creaky, gnarly knees, then perhaps you should be recovering the muscles to ease the pain! Some simple mobs here.

In 15 minutes, complete 4 rounds of:
20 single-arm dumbbell thrusters (10/arm)
16 single-arm dumbbell power clean & press (8/arm)
12 single-arm dumbbell snatch (6/arm)

1 minute rest

In 15 minutes, complete:
70 double unders/140 single unders
60 sit ups
50 goblet squats
40 KB sumo deadlift high pull
30 push ups
20 knees to elbows
10 wall walks

3 minutes rest

4 rounds:
30 seconds hollow rocks
30 seconds rest
30 seconds jumping lunges
30 seconds rest

Wednesday, Feb. 15 CrossFit Workout of the Day

Mobility: A tight (matted) hamstring won’t just limit your deadlift, you’re also looking at a damaged squat. Grab a buddy for moral support, and get after this mob:

Warm up
3 rounds:
10 good mornings
10 step ups
5 supermans
5 push ups

Strength
Performance
Deadlift: 90%, 3×2
Push press: 90%, 3×2

Fitness
Deadlift: 3×2, across (increase weight from week 5)
Push press: 3×2, across (increase weight from week 5)

Conditioning
Performance
3 minutes of handstand push ups
3 minutes of KBS (53/35)
2 minutes of handstand push ups
2 minutes of KBS
1 minute of handstand push ups
1 minute of KBS

Fitness
3 minutes of push ups
3 minutes of Russian KBS
2 minutes of push ups
2 minutes of Russian KBS
1 minute of push ups
1 minute of Russian KBS

Tuesday, Feb. 14 CrossFit Workout of the Day

Warm up
3 sets:
2 snatch deadlifts
2 snatch pulls
2 muscle snatches
2 hang power snatches
2 power snatches

Strength
Performance
Power snatch
5×2, ascending (try to increase weight from week 2)

Fitness
Hang power snatch
5×2, across or ascending (try to increase weight from week 2)

Conditioning
Performance
15 minute AMRAP:
50 thrusters (75/55)
50 pull ups
50 calorie row
50 burpees over bar

Fitness
15 minute AMRAP:
30 KB thrusters
30 jumping pull ups
30 calorie row
30 burpees

Monday, Feb. 13 CrossFit Workout of the Day

Mobility: Squatting past parallel requires 110 degrees of hip flexion. Do you have it?

Warm up
6 minutes:
10 glute bridges
10 goblet squats
10 hollow rocks

Strength
Back squat

Performance
5 RM
Then, 5RM – 5% x 5
5RM – 10% x 5

Fitness
3×5, across

Conditioning
Performance
10 minute EMOM @ ¾ bodyweight
Minute 1 – Complex: Deadlift + squat clean + hang power clean + S2OH + front squat + S2OH
Minute 2 – 12 box jump overs (24/20)

Fitness
10 minute EMOM
Minute 1 – 2 x (Deadlift + hang power clean + front squat + S2OH)
Minute 2 – 12 box step overs

Sunday, Feb. 12 CrossFit Workout of the Day

Warm up
8 minutes:
10 strict toes to bar
10 KB overhead walking lunges
10 push ups
10 squats

Skill
Open barbell/gymnastic skill work

Conditioning
16.4
RX
13 minute AMRAP
55 deadlifts (225/155)
55 wall balls (20# to 10’/14# to 9’)
55 calorie row
55 handstand push ups

Scaled
55 deadlifts (135/95)
55 wall balls (20# to 9’/10# to 9’)
55 calorie row
55 hand release push ups

Saturday, Feb. 11 CrossFit Workout of the Day

In teams of 2, 30-minute AMRAP:

40 DB thrusters (40/30)
50 calorie row
60 overhead lunges (95/65)
70 toes to bar
80 KB snatch (53/35)
90 push ups
100 sit ups
200 double unders

Split reps however you choose.