Workout Of The Day

5.6.21

CrossFit Tall City – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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)

Back Squat (2 Reps Every 1:30 for 10 Rounds@ 80%+)

Back Squat (1 Set of 20 Reps @ 60%+25lbs)