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Daily Workout WOD, February 28, 2020

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28 Feb, 2020


1 min/side Dynamic Samson Stretch
1 min/side Pigeon Pose to OH Reach
1 min Banded Psoas March
10/side Banded Side Lying Abduction (hold for 2 secs at the top)
1 min Banded Lateral Walk

Then 2 sets of:
8/side Reverse Lunges to Russian Step Ups on box (add weight on the 2nd set)

Back Squat Cluster (Weight)
Perform Back Squat Movement in Cluster format with indicated rest between reps and sets

(3-3-3) at 80% – Rest 20 secs between reps

Rest 3 mins

(2-2-2)at 82.5% – Rest 20 secs between reps

Rest 3 mins

(1-1-1-1-1) at 85% – Rest 20 secs between reps

These are Cluster sets. For example: the first set is 9 reps cut in 3-3-3. You rack the weight for 20 secs between each group of 3. Then rest for up to 3 mins for the next cluster.

Emile (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 DB Hang Cleans (50/35)
6 Strict Pull Ups
18 Box Jumps (30/24)

In loving memory of a young 15 year old kid gone too soon from CrossFit 418.

EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec/side Pigeon Pose

Optional Extra Work

100 Cals Assault Bike. Each 3 mins perform:
0 – 15 Cal Row
3 – 15/10 Cal Ski Erg
6 – 15/10 Cal Row
9 – 15/10 Cal Ski Erg

Time Cap: 15 mins

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean