Workout of the Day

Beach season

CrossFit 442 – CrossFit

Warm-up

60-50-40-30-20-10: seconds

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

Metcon Prep

Warmup Set

3 Strict Pull-ups

5 Reverse Burpees

7 Hollow Rocks

Metcon

“Beach Season”

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round

SUBS

STRICT PULL-UPS

• Reduce Reps Per Round

• Banded Strict Pull-ups

• Ring Rows

• Odd Object Rows

REVERSE BURPEES

• 2x Sit-ups

HOLLOW ROCKS

• Hollow Hold or Front Plank

* Hold For 5x Reps in Seconds

* For Example: 3 Reps = 15 Seconds Hold

Macho Taco

CrossFit 442 – CrossFit

Warm-up

WARMUP

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson Video

30 Seconds Slow Air Squats

Dumbbell Warmup

Each Side With Light Weight:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges

Metcon Prep

Warmup Set

10 Double Unders

10 Jumping Lunges

1 Round of Dumbbell “Macho Man”

Metcon

“Macho Taco”

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

• 1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

SUBS

DOUBLE UNDERS

• Reduce Reps

• 1 Minute of Practice

• 90 Single Unders

JUMPING LUNGES

• 20 Alternating Reverse Lunges

Workaholic

CrossFit 442 – CrossFit

Warm-up

5-4-3-2-1:

Inchworm to Push-ups Video

After Each Set:

30 Sec Hollow Hold

30 Sec Over and Back Dumbbell Hops

30 Sec Goblet Squats (Light Weight)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

Warmup Set 1

Performed with Lighter Weights:

8 Calorie Row

8 Pull-ups

8 Kettlebell Swings

8 Thrusters

Warmup Set 2

Performed with Workout Weights:

6 Calorie Row

6 Chest to Bar Pull-ups

6 Kettlebell Swings

6 Thrusters

Metcon

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

SUBSTITUTIONS

CHEST TO BAR PULL-UPS

• Reduce Reps

• Chin Over Bar Pull-ups

• Banded or Jumping Chest to Bar Pull-ups

• Ring Rows

ROW

• 300 Meter Run

• 15/12 Calorie Assault Bike, Echo Bike

• 21/15 Calorie Bike Erg

• 25/18 Calorie Schwinn Bike

Battle of the Bands

CrossFit 442 – CrossFit

Metcon Prep

MOVEMENT PREP

Warmup Set

8 AbMat Sit-ups

8 Banded Good Mornings

8 Flutter Kicks

8 Calorie Row

Metcon

“Battle of the Bands”

50-35-20:

AbMat Sit-ups

Banded Good Mornings

Flutter Kicks

Calorie Row

SUBS

BANDED GOOD MORNINGS

• Barbell Good Mornings

• Romanian Deadlifts

ROW

• Equal Calorie Machine of Choice

• Equal Rep 10 Meter Shuttle Runs

The green mile

CrossFit 442 – CrossFit

Warm-up

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Barbell warm up

5 reps each:

RDL’s

deadlifts

hang power cleans

front squats

press and reach

back squats

thrusters

Mobility

:45 each

wrist stretch

front rack stretch

front squat hold at bottom

Metcon Prep

Warmup Set

With Workout Weight:

200 Meter Run

6 Pull-ups

3 Squat Clean Thrusters

Metcon

“The Green Mile”

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)

SUBS

PULL-UPS

Reduce Reps

Max Reps in 4 Minutes (Or 50 Reps If That Comes First)

Ring Rows

Banded Pull-ups

RUN

2k Row or Ski Erg

4k Bike Erg

100/75 Calorie Assault or Echo Bike

120/90 Calorie Schwinn Bike

Alone Together

CrossFit 442 – CrossFit

Warm-up

:40 each

Easy bike

Low box step ups

Kb Deadlifts

Moderate bike

High box step ups

Russian KBS

Faster bike

Box jumps with step down

KB Swings

Mobility

:45 each

Squat hold

Pigeon pose on box

Up/down dog combo

Metcon Prep

Warmup Set 1

With Lighter Weight:

4 Burpee Box Jumps

6 Kettlebell Swings

8 Calorie Assault Bike

Warmup Set 2

With Workout Weight:

3 Burpee Box Jumps

5 Kettlebell Swings

7 Calorie Assault Bike

Metcon

“Alone Together”

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike

KILOS

32/24

SUBS

ASSAULT BIKE

• Equal Calorie Bike Erg, Echo Bike, or Ski Erg

• 15/12 Calorie Row or Schwinn Bike

• 12 x 10 Meter Shuttle Runs

• 200 Meter Run

Strongman Style

CrossFit 442 – CrossFit

Warm-up

Warmup Sets

40 Seconds at Each Station

Metcon

“Strongman Style”

5 Minutes At Each In Teams Of 4-5:

Sled Push

Hand Over Hand Sled Pull

Calorie Ski Erg

Sandbag Clean

Yoke Carry

STIMULUS

DESCRIPTION

• 1-2 athletes will work at a time based on equipment availability in this odd-object focused workout

• With some rest built in, we’re looking to move with a purpose when it’s time to work

• Teams will spend 5 minutes at each station – with the workout lasting 25 minutes total

• Athletes can record reps if they’d like to, but the real goal is simply to keep the object moving for all 5 minutes

• Strongman style movements are a fun opportunity to vary training and prepare for things in everyday life

• Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world

• These objects tend to me more asymmetrical and unwieldy

THE MOVEMENTS

• Understanding that not all gyms have the equipment listed above, we can get creative with modifications

• Some options for possible stations are listed here:

* Farmers Carries

* Plate Push

* Calorie Bike

* Tire Flip

* D-Ball Carries

* Axle Bar Cleans

* Sandbag Carries

* Back Rack Barbell Carry

* Atlas Stones

* Sled Drag

* Slamballs

21 jump street

CrossFit 442 – CrossFit

Metcon Prep

Warmup Set

5 Power Snatches

5 Box Jump Overs

5 Overhead Squats

5 Toes to Bar

Metcon

“21 Jump Street”

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to bar

SUBS

TOES TO BAR

• Reduce Reps

• Feet as High as Possible

• Knees to Elbows/Chest/Waist

Sole Cycle

CrossFit 442 – CrossFit

Warm-up

BB 10 reps each

DL

Hang PC

FS

Press

Push Press

OH squat

BNPP

BS

Hang Power Snatch

RDL’s

Mobility

:45 each

Wrist stretch

Up/down dog combo

Child’s Pose

Metcon Prep

Warmup Set

4 Lateral Barbell Burpees

4 Power Cleans (Opening Weight)

4 Calorie Assault Bike

Metcon

“Sole Cycle”

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike

SUBS

ASSAULT BIKE

• Equal Calorie Echo Bike, Bike Erg, Row, or Ski Erg

• Equal Reps 10 Meter Shuttle Runs

• 35/25 Calorie Schwinn Bike

• 400 Meter Run

escape from wonderland

CrossFit 442 – CrossFit

Weightlifting

Back Squat

3 sets of 5

3-4 warm up sets

work set can stay at same weight or increase

Metcon Prep

Warmup Set

15 Double Unders

10 Air Squats

5 Calorie Row

Metcon

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

SUBS

DOUBLE UNDERS

Reduce Reps

115 Single Unders (1.5x)

90 Seconds of Practice

ROW

400 Meter Run

1,000 Meter Bike Erg

21/15 Calorie Assault or Echo Bike

30/21 Calorie Schwinn

WORKOUT OF THE DAY