Workout Of The Day
5.6.21
CrossFit Tall City – CrossFit
Metcon
Minutes 0-15, AMRAP
Minutes 15:01-25, Complex
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12 Front Rack Lunge 75/55
40 Double Unders
12 Overhead Squats 75/55
40 Double Unders
Power Snatch + Hang Power Snatch + Overhead Squat (10 Minutes to build to a heavy single complex)
5.5.21
CrossFit Tall City – CrossFit
Strength
Pose Running Form
Metcon
5k Run (Time)
Max Effort 5k Run
Raze Compete Mandatory Training
Metcon (AMRAP – Rounds)
AMRAP 20
25 Unbroken Wallballs 20/14
250 Meter Row
20/25 Unbroken Wallballs 20/14
*Alt. Rounds With A Partner
5.4.21
CrossFit Tall City – CrossFit
Strength
GHD Sit-ups (3 Sets of 10-25)
GHD Hip Extensions (3 Sets of 10-25 Reps)
Metcon (3 Rounds for reps)
3 Rounds
3:00 On, 2:00 Rest
2 Rounds of “Cindy”
AMRAP C&Js at 135/95
with any remaining time.
1 Round of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If needed, choose scales on
“Cindy” that allow you to get
some C&Js each round.
*Score = Total C&Js
Raze Compete Mandatory Training
Metcon (AMRAP – Rounds)
AMRAP 20
While one partner bikes at a
recovery pace, the other does:
5 Ring Muscle-Ups + Dip
5 DB Man-Makers (Ragnarok Weight)
5 Bench Press (Ragnarok Weight)
*Do only one set of muscle-ups each round.
5.3.21
CrossFit Tall City – CrossFit
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon (Time)
5 Rounds
15 Box Jump Overs 24”/20”
12 Toes to Bar
9 Dumbbell Squats 50s/35s
*20:00 Cutoff
Raze Compete Mandatory Training
Metcon (20 Rounds for reps)
EMOM 20
Even: Weakness 1
Odd: Weakness 2
4.30.21
CrossFit Tall City – CrossFit
Strength
Bench Press (In 10 min, build to a heavy single)
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to 14 ring dips for muscle ups.
4.29.21
CrossFit Tall City – CrossFit
Strength
Strict Pull-Up
If you cannot do strict pull-Ups, use the thinnest band you can to get 10 Reps or less.
Weighted Pull-ups (1 Rep Max)
If you can’t do a strict pull-ups, use the thinnest band you can to do 1 Rep with full range of motion
Metcon
Metcon (Time)
30 Toes to Bar
30 Alternating Single Arm Kettlebell Taters (53/35)
30 Chest To Bar Pull Ups
30 Kettlebell Swings 53/35
30 Box Jumps 30”/24”
30 Alternating Kettlebell Goblet Lunges (53/35)
*20:00 Cutoff.
4.28.21
CrossFit Tall City – CrossFit
Strength
Deadlift (15 Minutes to build to a heavy Single)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
2:30 On/2:30 Rest
16/12 Calorie Bike
16/12 Calorie Ski
AMRAP Alternating Dumbbell Snatches (50/35)
with any remaining time.
*Score: Total Snatches.
Raze Compete Mandatory Training
Metcon (AMRAP – Rounds)
AMRAP 20
25 Unbroken Wall Balls 20/14
250m Row
15-20 Unbroken Wall Balls
Alternate rounds with a partner
Push Jerk (1 Rep Every 2Minutes for 7 Rounds @ 80%+)
Dumbbell Bench Press (4 Sets of 9 Reps)
4.27.21
CrossFit Tall City – CrossFit
Strength
Shoulder Press (10 Minutes to build to a heavy Single)
Metcon
Metcon (Time)
Run 400m
32 Deadlifts 135/95
Run 400m
24 Hang Power Cleans 135/95
Run 400m
16 Shoulder to Overhead 135/95
20:00 Cap
Raze Compete Mandatory Training
Metcon (AMRAP – Rounds)
AMRAP 20
1 Partner Bikes at a recovery pace.
4 Ring Muscle Ups+Dip
4 Dumbbell Man Makers 50s/35s
4 Bench Press (Ragnorök Weight)
Squat Snatch (1 Snatch every 2:00 for 7 Rounds @80%+)
Bent Over Row (Reverse Grip. 4 Sets of 9 Reps)
4.26.21
CrossFit Tall City – CrossFit
Strength
Back Squat (In 15:00, build to a heavy Single)
Metcon
Metcon (12 Rounds for reps)
EMOM 12
4 Thrusters 115/75
AMRAP Lateral Burpees over the bar
*Score is the burpees in each round
Raze Compete Mandatory Training
Metcon (20 Rounds for reps)
EMOM 20
Even: Weakness 1
Odd: Weakness 2
Squat Clean (1 Rep every 2 Minutes for 7 Rounds @ 80%+)
Front Rack Lunge (4 Sets of 8 Reps)
4.24.21
CrossFit Tall City – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“With A Partner, AMRAP 20:
3 Ring Muscle-Ups
6 Thrusters (95/65)
12/9 Cal Ski
*Partner Alt. Movements”
Raze Compete Mandatory Training
Metcon (Distance)
1:00 on, 1:00 off x 5
Max Distance Yoke (280/180)