WOrkout of the Day Friday March 12th 2021

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!

These are the official parking rules and you may be towed if you ignore them. 

Do not park in the Broken Yolk lot on Saturday Morning! You will be hassled and possibly towed. Park on the street or in the large lot across the street.

Strength & Conditioning:

A.) Strict Press (Double Progression Week 2)
6 or 7 Reps (week 1 is 6 reps, Week 2 is 7)
superset with;
15-20 “Thumbs up” Lateral DB Raises
Rest 2min. Repeat For 3 Total Sets.

* Thumb up Lateral DB Raises:


*This Press cycle is DOUBLE PROGRESSION. See details below.

Everyone will start this program on the low end of the rep range, 6 reps at the same weight for 3 sets (week 1). The overall goal by the end of this program is to get ALL 3 sets a the same weight for 8 reps (ideally this should happen week 3). Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6 reps again, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

*Wall walk standards can be found here.


12 min to finish…
5 Rounds:
10 DB Deadlifts 70/50s
15 Box Jumps 24/20″
100m run

12 min to finish…
5 Rounds:
10 DB Bench 45/25s+
50 Double Unders
10 Cal Assault Bike

10 min clock…
10 Rounds of “Cindy”
*Every time a couch yells out “Mountain Climbers!” you must complete 10 mountain climbers on the spot. Left leg + right leg = 1 rep.

*3 min rest between each section

If you really want to makes that last section fun, you can make everyone do burpees or another penalty movement for every rep they didn’t get to finish the whole 10 rounds of Cindy 🙂

“Cindy” is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

**Chalk Online athletes: If you do not have anyone  to yell out and help you out for part 3… Do 30 Mt. Climbers (L+R=1) Before each round

Daily D:

“Macho Man… Daily D Style”

Every 60sec. for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both
4.) Maybe go super heavy and just do 3/3/3

One of my all time favorite Daily D workouts!

You are using TWO dumbbells the entire time.

We don’t usually do 2 DB front squats, so here’s what it looks like:

Full Body Aesthetics: Day 19 Cycle 8

Barbell Strict Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

8-10 Barbell Back Squats. Rest 2-3min. Repeat For 3 Total Sets.

10-12 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.

10-12 DB Incline Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Reverse Grip Barbell Curls.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Banded Kickbacks.
Rest 90sec. Repeat For 4 Total Sets.
*If you have access to a cable machine or light DBs that can be an option as well.

8 Rounds:
20sec. of Standing Bodyweight Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*We have done this before, so if you remember your score last time, try to get an extra rep or 2 each 20sec. round this time! This is one of my all time favorite pieces!


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”



Categories: WOD