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Workout of the Day

Deine tägliche Herausforderung

WOD

CrossFit - Fri, Jun 21
Warm-up
Warm Up

8 min AMRAP
200m Jog
5 Up-Downs
5 Downward Dog to Upward Dog

Strength/Accessory
Shoulder Press (Weight)

6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:00-

Workout
"Red Wings" (AMRAP - Rounds and Reps)

Freedom (RX'd)
19:00 AMRAP
Run 400 meters with a Object KB
19 Burpees


* There is no set weight for the carry. Something in the 15 to 20kg range is recommended. Use a wall ball, KB, plate, or any odd object.

This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Special Operations Aviation Regiment who lost their lives in Operation Red Wings in 2005. The goal of the mission was to disrupt Taliban activity in the area. Nineteen men lost their lives during the 3 week operation, including Navy SEAL, LT Michael P. Murphy.

The workout is promoted by Team Red, White & Blue (Team RWB), who strives to help guide veterans on building a healthier lifestyle because a strong focus on mental and physical health is critical to ensuring veterans’ best days are ahead. For more info or to make a donation, please visit teamrwb.org/missions/red-wings-amrap

Independence + Compete
No Change to Workout

  • Target number of Rounds and Reps: No Target, Just Move!
  • Minimum number of Rounds before scaling: No Minimum, Have Fun!
Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

20 Shoo the Cat
1 Min Calf and Big Toe Stretch
2x :30 Foam Roller Hip Internal Rotations

Workout of the Day

CrossFit - Sat, Jun 22
Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Machine
-into-
25ft Sled Push (empty) (Or 25ft Walking Lunge)
10 Dumbbell Deadlifts (light)
25ft Double Dumbbell Front Rack Carry (light)

2. Workout Prep
Take this time to set up lanes, adjust weights, and work through pacing.

Workout
Pop Rocks (4 Rounds for reps)

Freedom (RX'd)
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (2x45/1x45) (OR 50ft Front Rack Walking Lunge (95/65))
100ft Dumbbell Farmer Carry (2x70/50)
100ft Double Dumbbell Front Rack Carry (2x70/50)
(KG conv: 40/20 Sled, 32.5/22.5 DBs, 42.5/30 Barbell)

* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge (70/50).

Independence
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1x45/1x25) (OR 50ft Single Dumbbell Front Rack Walking Lunge (50/35))
100ft Dumbbell Farmer Carry (2x50/35)
100ft Double Dumbbell Front Rack Carry (2x50/35)
(KG conv: 20/10 Sled, 22.5/15 DBs)

Liberty
Teams of 2 (1:1)
4 Sets (each):
100ft Sled Push (1x25/empty) (OR 50ft Single Dumbbell Walking Lunge (light))
100ft Dumbbell Farmer Carry (light)
100ft Double Dumbbell Front Rack Carry (light)
(KG conv: 10/empty Sled)

  • Target time each set: 2:15-2:45
  • Time cap each set: 3:30 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

  • 10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
  • 10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
  • 10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
  • 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Workout of the Day

CrossFit - Sun, Jun 23
Workout Option 1
Candy Necklace (Time)

Freedom (RX'd)
12-10-8-10-12
Shoulder to Overhead (135/95)
20/16 Calorie Row after each set of Shoulder to Overhead
(KG conv: 60/42.5 S2O)

Independence
12-10-8-10-12
Shoulder to Overhead (115/80)
16/13 Calorie Row after each set of Shoulder to Overhead
(KG conv: 52.5/35 S2O)

Liberty
12-10-8-10-12
Dumbbell Shoulder to Overhead (light)
12/10 Calorie Row after each set of Cleans

  • Target time: 8-10 minutes
  • Time cap: 12 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

45-60 Min (Easy)

3-4 Rounds

5 Min Row

5 Min Air Bike

5 Min Ski

If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.

WOD

CrossFit - Mon, Jun 24
Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
30-seconds Jump Rope
10 Dynamic Squat Stretches
10 Kip Swings
5 Muscle Cleans
5 Push Press
5 Back Squats

2. Workout Prep
3 sets:
10 Double Unders
3 Toes to Bar
2 Back Squats (build in weight)
*Practice transitioning weight from the ground to the back rack efficiently.

Workout
Up (Time)

Freedom (RX'd)
4 Rounds
100 Double Unders
20 Toes to bar
10 Back Squats (185/125)
* Back Squats are from the ground
(KG conv: 85/57.5 BS)

Independence
4 Rounds
75 Double Unders
15 Toes to bar
10 Back Squats (155/105)
(KG conv: 70/47.5 BS)

Liberty
4 Rounds
100 Single Unders
15 Hanging Knee Raises
10 Dumbbell Front Squats (light)

  • Target time: 11-13 minutes
  • Time cap: 16 minutes
Gymnastics
Gymnastics Skill Work: Rope Climbs (Checkmark)

We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.

Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs

After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.

EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold

If Ropes are unavailable, there is an alternative option in the coach notes.

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Calf Foam Rolling
1 Min Couch Stretch (each side)
1 Min Foot Smash (each foot)

Workout of the Day

CrossFit - Tue, Jun 25
Warm-up
Warm Up

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
30-second Row (build in pace)
10-second Handstand Hold Hold
5 Shoulder Press (empty bar)
5 Seated Banded Lat Pull Downs
5 Step Back Lunges (each side)

2. Strength
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

3. Workout Prep
2 sets:
100m Row (At workout pace)
10ft Handstand Walk

Strength/Accessory
Shoulder Press (Weight)

3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

Workout
Carl and Ellie (Time)

Freedom (RX'd)
Row 400m
50ft Handstand Walk (Or 4 Wall Walks)
Row 600m
75ft Handstand Walk (Or 6 Wall Walks)
Row 800m
50ft Handstand Walk (Or 4 Wall Walks)

Independence
Row 400m
25ft Handstand Walk (Or 2 Wall Walks)
Row 600m
50ft Handstand Walk (Or 4 Wall Walks)
Row 800m
25ft Handstand Walk (Or 2 Wall Walks)

Liberty
Row 300m
50ft Bear Crawl
Row 400m
75ft Bear Crawl
Row 500m
50ft Bear Crawl

  • Target time: 9-11 minutes
  • Time cap: 14 minutes
Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 Min Posterior Shoulder Smash
1 Min Ring Lat Stretch
1 Min Cat Cow

Workout of the Day

CrossFit - Wed, Jun 26
Warm-up
Warm Up

1. Movement Prep/Activation10:00 AMRAP
30-second Air Bike (build in pace)
5 Worlds Greatest Stretch (each)
5 Front Squats (empty bar)
3 Low Box Jumps
1 Zombie Rope Climb

2. Strength
3 Sets:
8 Front Squat (65-70%)
3 seated Box Jumps after each set
-rest 2 Minutes between sets-

3. Workout Prep
2 sets:
5/4 Calorie Air bike (build in pace)
1 Rope Climb
4 Box Jump Overs (build in height)

Strength Accessory
Front Squat (Weight)

3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-

Workout
Paradise Falls (Time)

Freedom (RX'd)
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 3 Strict Pull Ups)
10 Box Jump Overs (24/20)
1 Rope Climb (Or 3 Strict Pull Ups)

Independence
7 Rounds
10/8 Calorie Air Bike
1 Rope Climb (Or 4 Strict Pull Ups)
10 Box Jump Overs (20/16)

Liberty
7 Rounds
8/7 Calorie Air Bike
5 Ring Rows
10 Box Step Ups (24/20)
5 Ring Rows

  • Target time: 10-11 minutes
  • Time cap: 15 minutes
Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 Min Posterior Hip Stretch (each side)
2x 45 Sec Ring Tricep Stretch
2x 10 Open Book

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