Archive for Daily Workout

20 Sept 17

Every 2 Minutes for 10 Minutes: Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Sandbag Cleans over the Shoulder
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Handstand Push-ups
60 seconds of Row (for Cals)
Rest 60 seconds

Get Mean is Happening–CrossFit in Manhattan, KS

19 Sep 17

3 sets of:
Bulgarian Split Squats x 8 (each leg)
Rest :60 seconds
Straight Body levers from floor x 8
Rest :60 seconds

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
200m Run
15 Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

18 Sept 17

Every 2 Minutes for 14 Minutes:
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

In teams of two, partners alternate whole rounds to complete 5 Rounds each of:
10 Sandbag Squats
100′ Sandbag bear hug carry

Get Mean is Happening–CrossFit in Manhattan, KS

17 Sept 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

16 Sept 17

Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(please stick to the tempo prescription)
Rest 90 seconds

Tabata Row For Calories
Tabata Double-Unders
Tabata 10m Shuffle
*Stick with one movement for all 8 rounds then rotate to next movement

Get Mean is Happening–CrossFit in Manhattan, KS

15 Sept 17

Build to today’s heavy…
1 Pause Back Squat @ 40X1 + 2 Back Squats (no tempo prescription)

AMRAP in 10 Minutes of:
5 Power Cleans (135/95 lbs)
10 Handstand Push-Ups

Get Mean is Happening–CrossFit in Manhattan, KS

14 Sept 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

13 Sept 17

Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps
Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

In teams of 2, complete the following for time:
800 Meter Row
800 Meter Run
60 Kettlebell Swings (70/53#)
60 Wall Ball Shots (20/14#)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (155/105 lbs)
*Taken from CF Invictus
*Partition reps as needed between partners

Get Mean is Happening–CrossFit in Manhattan, KS

12 Sept 17

3 sets of:
Ring Rows x 8-10 @2111
Rest :60 seconds
:30 second right side plank hold
:30 second left side plank hold
Rest :60 seconds

15 Squat Snatch (115/75#)
75 Double-Unders
12 Squat Snatch (135/95#)
75 Double-Unders
9 Squat Snatch (155/105#)
75 Double-Unders
6 Squat Snatch (175/125#)
*Scale weight according to your ability

Get Mean is Happening–CrossFit in Manhattan, KS

11 Sept 17

Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

Granite Games Workout “Rope Climbs & Box Jumps”
1 15ft. legless rope climb
16 burpee box jump overs (20in)
2 15ft. rope climbs (1 of 2 legless)
14 burpee box jump overs (20in)
3 15ft. rope climbs (1 of 3 legless)
12 burpee box jump overs (20in)

400m Sandbag Carry (bear hug only)

Get Mean is Happening–CrossFit in Manhattan, KS