WORKOUT OF THE DAY 20042022

CROSSFIT
Pre-workout:
On a 8:00 clock:
Build to a heavy 2-rep thruster from rack.
 
For time:
21 thrusters 35/50kg
12 rope climbs 
15 thrusters
9 rope climbs 
9 thrusters
6 rope climbs 
 
CROSSFIT BASICS
Pre-workout:
On a 8:00 clock:
Build to a heavy 2-rep thruster from rack.
 
For time:
21 thrusters 25/35kg
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
3 rope climb pull-to-stands
 
POST WORKOUT
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
 
CFP+ PERFORMANCE
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.

OFF-PEAK PROGRAM
CFP ENGINE BUILDER
Row
​6 Sets:
90 Sec Fast 
1 Min Easy 
45 Sec Faster 
1 Min Easy 
30 Sec Fastest 
*Rest 2 Min between sets.
 
CFP BARBELL CLUB
Split Jerk From the Rack 
3-2-2-1-1
Power Clean
3-3-2-2-2-1
Clean Pulls
3-3-3
 
CFP GYMNASTY
For time of:
30-20-10
Toes to rings
Burpee box jumps
Ring dips