Workout Of The Day

11.27.21

CrossFit Tall City – CrossFit

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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

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Metcon

Metcon (Distance)

30 Minutes of Steady Cardio

-Run, Bike or Row for distance

11.24.21

CrossFit Tall City – CrossFit

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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

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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

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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

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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

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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

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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

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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