Daily WOD

Partner Saturday

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm to Push-up

PVC V-Ups

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike

5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

01.24.20

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

## 2 Rounds

### 40 Seconds On / 20 Seconds Off:

**Station 1:** Row

**Station 2:** Front Plank Hold

**Station 3:** Glute Bridge Walkouts

**Station 4:** Banded Good Mornings

Metcon (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

Extra work

## Front Squats

On the 0:. 1 Front Squat @ 84% of 1RM Front Squat

On the 1: 1 Front Squat @ 87% of 1RM Front Squat

On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat

On the 4: 1 Front Squat @ 90% of 1RM Front Squat

On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat

On the 7: 1 Front Squat @ 93% of 1RM Front Squat

On the 8: 1 Front Squat @ 96% of 1RM Front Squat

***Following Final Set, Until the 15 Minute Mark:***

Build to a Heavy Single for the Day

01.23.20

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Minute Bike

**Minute 1:** Easy

**Minute 2:** Moderate

**Minute 3:** Faster

## 45 Seconds Each

Upper Back Foam Roll

Hamstring Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Pull Downs

Barbell Strict Press

Metcon (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*

Cool Down

## Quads Foam Roll:

1-2 Minutes Each Side

## Lats Foam Roll:

1-2 Minutes Each Side

## Lower Back Foam Roll:

1 Minute

## Upper Back Foam Roll:

1 Minute

Extra work

10 Rounds:

10 Push ups

10 Calorie row

01.22.20

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Metcon (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Extra work

Push Press

Find a 10 rep max.

Endurance

3 Rounds:

Row 500m

Bike 20/15 Calories

Run 200m

01.21.20

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

## 5 Minutes For Quality:

100 Meter Run

3 Push-ups

6 Glute Bridges

9 Slow Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Extra work

## Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

– Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

– Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

– Rest 1:20 –

*Percentages Based Off 1RM Power Clean*