Workout Of The Day
11.27.21
CrossFit Tall City – CrossFit
Warm-up
3 Rounds
10 Dumbbell Single Leg RDL
15 Banded Pull Aparts
20 Toe Taps
Strength
Deadlift (Every 3:20 x 6: 4 Reps @ 60%+)
*Note: Do your first set at the prescribed
percentage and climb each interval if form
and range of motion are solid.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
7 Chest To Bar Pull-Ups
14 Alternating Dumbbell Snatch 50/35
21 Double Unders
Raze Compete Mandatory Training
Deadlift (Every 2:00 x 5: 4 Reps w/ :03 1” Off Floor)
*Start Light + Climb To Something Heavy.
Bent Over Row (4 Sets of 12 Reps)
Romanian Deadlift (3 Sets of 18 Reps with Dumbbells)
Black Friday!!
CrossFit Tall City – CrossFit
Don’t hurt anyone while you’re going for that TV that’s an extra 10% off. It’s not worth it. Haha
Metcon
Metcon (Distance)
30 Minutes of Steady Cardio
-Run, Bike or Row for distance
Happy Thanksgiving!!
11.24.21
CrossFit Tall City – CrossFit
Warm-up
3 Rounds
:30 Battle Ropes
R1: Alternating
R2: In/Out
R3: Alternating
10 Russian KB Swings
200ft Shuttle Run (50ft Each)
Strength
Bench Press (Every 3:20 x 6: 4 Reps @ 60%+)
*Note: Do your first set at the prescribed percentage and climb each interval if form
and range of motion are solid.
Metcon
Metcon (Time)
Run 400 Meters
20 Hang Power Clean & Jerks 135/95
Run 300 Meters
15 Hang Power Clean & Jerks 135/95
Run 200 Meters
10 Hang Power Clean & Jerks 135/95
*15:00 Cutoff.
Raze Compete Mandatory Training
Metcon (AMRAP – Rounds)
AMRAP 20 @ 70%+ Max HR
200 Meter Run
+
Steady State Ski
Metcon (AMRAP – Rounds and Reps)
AMRAP 20, Go When HR Hits 60%:
12 Power Snatch (75/55)
12 Bar Facing Burpees
12 C2B Pull-Ups
11.23.21
CrossFit Tall City – CrossFit
Warm-up
2 Rounds
1:00 Extremity Bike (Full, R. Arm, L. Arm, R. Leg, L. Leg, Full)
10 Knees to Elbows/Knee Raises
10 Front Rack Lunges
Strength
Back Squat (Every 3:20 x 6: 4 Back Squats @ 60%+)
*Note: Do your first set at the prescribed percentage and climb each interval if form
and range of motion are solid.
Metcon
Metcon (Time)
50/40 Calorie Bike
25 Front Squats 155/105
5 Rope Climbs
*Stagger start times by 5:00 for classes
of 6 or more.
*15:00 Cutoff.
Rope Climb Scales
:10 Rope Hang=1 Rope Climb
3:1 Clamp/Stand
3:1 Knees to Elbows
1:1 Hand Over Hand
Raze Compete Mandatory Training
Back Squat (Every 2:00 x 5: 4 Reps w/ :03 Pause)
*Start Light + Climb To Something Heavy.
Back Rack Lunge (Alternating Step Forward Lunge, 4×12 (6/Leg) )
*Notes: Do All Sets At The Same Weight.
Weighted GH Hip Extensions (3 Sets of 18 Reps at the same weight)
With Barbell on Back
11.22.21
CrossFit Tall City – CrossFit
Warm-up
2:00 Ski
Then
2 Rounds
6 Push-Ups
8 Hip C.A.R.S. (Forward/Back per Leg)
10 Broad Jumps
12 Seated Ring Pull-Ups
Strength
Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
2:00 on, 1:00 Rest x 10
40 Wallballs 20/14
10 Burpee Pull-Ups
40 Box Jump Overs (24/20
10 Burpee Pull-Ups
40 Power Snatch 75/55
10 Burpee Pull-Ups
*After each 1:00 rest, continue wherever you left off.
*Scale burpee pull-ups with
burpee + jumping pull-up
Raze Compete Mandatory Training
Metcon (Calories)
AMRAP 20 @ 70+ Max HR
15 Cal Bike Pacer
+
Steady State Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 20, Go When HR Hits 60%
12 Thrusters 75/55
40 Dubs
12 TTBs
11.20.21
CrossFit Tall City – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 With a partner
50 Clusters 95/65
Run 600m Together
50 Abmat Ball Pass 30/20
Run 600m Together
50′ Handstand Walk Each
Raze Compete Mandatory Training
Rest
11.19.21
CrossFit Tall City – CrossFit
Metcon (Time)
5 Rounds
40 Double Unders
20 Hang Dumbbell Cleans 50s/35s
10 Farmers Carry Lunges 50s/35s
5 Devils Press 50s/35s
11.18.21
CrossFit Tall City – CrossFit
Metcon
No rest between “Death By”s. Once you are not able to complete the required work on one movement, immediately begin the next one at the beginning of the next minute.
Metcon (AMRAP – Rounds and Reps)
Death By…
GHD Sit-Ups
Start with 1 Rep and increase by 1 Rep each minute until failure.
Score is the total number Rounds completed plus any reps.
Metcon (AMRAP – Rounds and Reps)
Death By…
2 Box Jumps
Start with 2 Reps and increase by 2 Reps each minute until failure.
Score is the total number Rounds completed plus any reps.
Metcon (AMRAP – Rounds and Reps)
Death By…
3 Bike Calories
Start with 3 Reps and increase by 3 Reps each minute until failure.
Score is the total number Rounds completed plus any reps.
Raze Compete Mandatory Training
Deadlift (20:00 to establish a 1 RM)
Raze Test 4 (Time)
3 Rounds
Run 400 Meters
Ski 500 Meters
11.17.21
CrossFit Tall City – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 19
10 Pull-Ups
8 Deadlifts 225/185
6 Push-Ups
At Minutes 5 & 12, Rest 2:00 and begin where you left off.
Raze Compete Mandatory Training
Raze Test 3 (Time)
30 Power Snatches (95/65)
30 Bar Facing Burpees
30 C2B Pull-Ups