Workout of the Day

07APR2020

CrossFit Annandale – CrossFit

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Warm-up (No Measure)

10 Cross

10 Scorpion

each leg
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Metcon (No Measure)

10×2-4

Pike push ups
Focus on the end position, really push your head through your arms and open your thoracic back.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

10 Push press side to side

10 Hollow Rock

06MAR2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

5 Rounds

30″ mountain climbers

30″ Plank

30″ Rest

*move fast on the mountain climbers, and try to keep your back without moving, So don’t focus on touching your knee to your arm if that is hard.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15′

-14 Lunges holding a Bag Pack in front of

your chest

– 7 Burpees

04APR2020

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Reps)

4 Rounds

1′ Running in Place

1′ Double Unders

1′ Shoulder Taps (plank pos.)

1′ Running in Place

1′ One leg V-ups (alternating)

30″/30″ One leg Glute Bridge

1′ rest

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If you don’t have a jump rope. jumping alternating your feet in to a plate or book

03APR2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

4×8

Deadlift + Row

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look at video on CFA members page on facebook

Metcon (No Measure)

EMOM 6′

10 Goblet squats

8 Jumping Squats

6 Air Squat

rest 2′

EMOM 6′

8 Tricep Dips

4 burpees

02APR2020

CrossFit Annandale – CrossFit

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Metcon (No Measure)

10×2-4

PUSH UPS
10 rounds of 2, 3 or 4 push ups.

make this hard but always full range of motion.

If push ups are easy for you, put your feet over a chair, sofa or box, if push ups are hard for you, put your hands over a chair.

Metcon (AMRAP – Reps)

TABATA

-Sit ups

-Floor back extensions

-Bag Pack Push Press (side to side)

31MAY20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Ascending Ladder

Push Ups

Mountain Climber

*each move per minute add a rep every minute until failure

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder

Push Ups

Mountain Climber

*each move per minute add a rep every minute until failure

30MAY20

CrossFit Annandale – CrossFit

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Metcon (3 Rounds for reps)

Tabata Each Move

Back Pack Air Squats

Back Pack Push Ups

V Ups
*any heavy item that you can hold will do. Each movement is scored as a round.

28MAR20

CrossFit Annandale – CrossFit

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Metcon (4 Rounds for reps)

5 Circuits 1min each move

1. Burpees

2. Air Squats

3. Push Ups

4. Mountain Climbers

5. Rest 1 min
all five moves are scored as one round i.e if you did 10 reps on every move you would have a first round score of 40.

27MAR20

CrossFit Annandale – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

15 Free Style Sumo Deadlift

15 Free Style Shoulder Press
use a backpack/bag for sumo deadlifts

use same object for shoulder press

WORKOUT OF THE DAY