Workout Of The Day

8.4.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

Run 1600

60/40 Calorie Ski

AMRAP DB Hang Power Cleans 50s/35s

Rest

5:00

Metcon (AMRAP – Reps)

AMRAP 15

Run 1600

60/40 Calorie Row

AMRAP DB Hang Power Cleans 50s/35s

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

1 Complex=2 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 75% of 1RM Snatch

Minutes 6-12: 75% of 1RM Snatch

Squat Snatch (Evey 2:00 x 10, 1 Complex)

1 Complex=1 Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 3.

8.3.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Push Press (Build to a heavy set of 4 Reps)

Heavier than Week 2

Metcon (7 Rounds for reps)

Every 1:00 x 7: 1 set of strict pull-ups

(More reps than week 1)
*Try to get more total reps than week 1.

*3-10 reps per minute. If you’re able to do 10 reps for every set, add weight or use a thinner band.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Double Unders

1 Wallball (20/14)

1 C2B

20/2/2, 30/3/3, 40/4/4, etc…

*Add one 10 double unders and 1 rep to C2Bs and WBs each round until time expires.

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

A.) High Rings Alt. EMOM x 9:

1 – 3-6 Ring Kips

2 – 1-3 Skin The Cat

3 – 2-6 x False Grip Chest 2 Ring Pull-Up

Metcon (9 Rounds for reps)

B.) Low Rings Alt. EMOM x 9:

1 – 0:10-0:12 Ring Support + Turnout

2 – 0:05-0:07 False Grip L-Sit Hold

3 – 2-3 x 0:03 Paused Ring Dip

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

24/18 Cal Bike + AMRAP Ring Muscle-Ups

8.2.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Front Squat (Build to a heavy set of 4.)

Try to increase weight from week 2

Deadlift (Build to a heavy set of 4.)

Try to increase weight from week 2

Metcon

Metcon (3 Rounds for reps)

3:00 on, 1:00 rest x 3:

20 Alternating Box Step-Ups 24”/20”

10 American KB Swings 70/53

With Any Remaining time,

AMRAP Power Cleans 155/105

Raze Compete Mandatory Training

Metcon (12 Rounds for reps)

Alt. Every 1:30 x 12:

Odd: 10-15 Box Jumps (30”/24”)

Even: 10-15 GHD Sit-Ups

Squat Clean (Every 2:00 x 10, 1 Complex)

1 Complex=1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean

Start with an empty bar and build to something heavier than week 3.

7.31.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner, AMRAP 24

120/100/80 Calorie Row

30 Tire Flips (Moderate)

10 Rope Climbs

*Alternate which partner works each minute.

Advance upon the completion of each movement.

Raze Compete Mandatory Training

Metcon (Weight)

4 Sets, All Unbroken:

50′ Double DB OH Carry

50′ Double DB Front Rack Carry

50′ Double DB Farmer’s Carry

*Start light and climb each set.

*Build to something heavier than week 1.

Metcon (6 Rounds for time)

Every 1:30 x 6: Sprint 150 meters at 80% effort

7.30.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Bench Press (3 Sets of 8 Reps at the same weight)

Pendlay Row (3 Sets of 8 Reps @ same weight)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

1:30 on/1:30 rest

12/9 Calorie Bike

With any remaining time

AMRAP Burpee Box jump Overs 24”/20”

7.29.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Back Squat (3 Sets of 8 Reps at the same weight)

Back Rack Lunge (3 Sets of 8 Reps (4/4) at the same weight)

Metcon

Metcon (Time)

3 Rounds

10 Right Arm Kettlebell Hang Snatch + Right Leg Overhead Lunge

10 Toe to Bars

10 Left Arm Kettlebell Hang Snatch + Left Leg Overhead Lunge

10 Toe to Bars

*15:00 Cutoff.

7.28.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Metcon

Metcon (3 Rounds for reps)

3 x 10:00 Rounds

Run 800 Meters

20 Alternating Dumbbell Snatches 50/35

20/15 Calorie Ski Or Row

AMRAP Wallballs 20/14

with any remaining time.

*No programmed rest. Take off for your second

800 meter run at the 10:00 mark and the 20:00 mark.

*Score: Total wallballs.

Raze Compete Mandatory Training

Power Snatch (EMOM x 12, 1 Complex)

2 Snatch Pull + 1 Power Snatch

*Min 1-6: Build to 70% of 1RM Snatch

Minutes 6-12: 70% of 1RM Snatch

Squat Snatch (Every 2:00 x 10, 1 Complex)

1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

*Start with an empty bar and climb to something

heavier than week 2.

7.27.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Push Press (Build to a heavy set of 3)

Metcon (7 Rounds for reps)

3-10 reps per minute. If you’re able to do 10 reps for every set, add weight or use a thinner band.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 Double Unders

15 Chest to Bar Pull-Ups

50 Double Unders

15 Handstand Push-Ups

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

High Rings Alt. EMOM x 9

1 – 3-6 Ring Kips

2 – 1-3 Skin The Cat

3 – 2-6 x False Grip Chest 2 Ring Pull-Up

Metcon (9 Rounds for reps)

Low Rings Alt. EMOM x 9

1 – 0:10-0:12 Ring Support + Turnout

2 – 0:05-0:07 False Grip L-Sit Hold

3 – 2-3 x 0:03 Paused Ring Dip

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

24/18 Cal Row + AMRAP Ring Muscle-Ups

7.26.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Strength

Front Squat (Build to a heavey set of 3)

Deadlift (Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Power Cleans 185/125

12 Jump Squats

Rest

3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Hang Power Cleans 185/125

12 Jump Switch Lunge

Raze Compete Mandatory Training

Metcon (14 Rounds for reps)

Alt. EMOM x 14:

Odd: 6-14 Box Jumps 30”/24”

Even: 6-14 GHD Sit-Ups

Squat Clean (Every 2:00 x 10: 1 Complex)

1 Squat Clean + 2 Hang Squat

Clean

(Start with an empty bar and build to something heavier than week 2.)

7.24.21

CrossFit Tall City – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner, AMRAP 24

120/100/80 Calorie Bike

60 Box Jumps Overs 30”/24”

30 Bar Muscle-Ups

*Alternate which partner works each minute.

Advance upon the completion of each movement.

Raze Compete Mandatory Training

Metcon (Weight)

3 Sets/Arm, All Unbroken:

50′ OH DB Carry

50′ DB Front Rack Carry

50′ DB Farmer’s Carry

*Start light and climb each set.

Metcon (10 Rounds for time)

EMOM x 10: Sprint 100 meters a 90% effort

*Average times should be faster than week 1.