Workout Of The Day
8.4.21
CrossFit Tall City – CrossFit
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
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
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
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
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
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
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
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
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
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.