Workout of the Day

https://games.crossfit.com

Are you a member wanting to see the workout of the day? Sign up for the new app here:

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

Are you a drop-in looking for the workout of the day? Sign up for a daily drop-in rate or weekly drop-in rate here, and make sure to sign the waiver before your come! (No need to let us know you are coming if you sign up on the app).

Drop In: https://crossfitreserve.pushpress.com/landing/plans/plan_ngkv1js5dsr1el

“Happiness is good health and a bad memory.” – Ingrid Bergman

If you haven’t already, get signed up on the new app! Starting Monday, all workouts will be posted only in the app, and no longer on the website. You can see the workout in the app right now as well!

Here is the link for the regular membership. Text Mel if you need one of the discounts instead.

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

WARMUP
10 min AMRAP
1 min cardio
10 plate thrusters
10 halos
5 deep squat to hamstring stretch
10 banded side steps
10 plank shoulder taps
5 burpees
Then…
BB Warmup

STRENGTH
EMOM x10
1 Clean

WOD
“Open Workout 18.2”
In a 12:00 window:
1-2-3-4-5-6-7-8-9-10:
Double Dumbbell Squats 50 / 35 lb’s
Bar-Facing Burpees
Then, with the remaining time, complete a 1 RM Clean (power or squat permitted)

Time Cap: 12 Minutes To Complete both

**2 scores: 1 for the time completed and 1 for your 1RM clean

OPTIONAL POST WOD

D-Ball + Bar Muscle-up:
3 Rounds For Time [15 Minute Cap]:
10 D-Ball Over Shoulder 150 / 100 lb
10 Bar Muscle-ups

MOBILITY
5-10 min foam rolling

If you haven’t already, get signed up on the new app! Starting Monday, all workouts will be posted only in the app, and no longer on the website. You can see the workout in the app right now as well!

Here is the link for the regular membership. Text Mel if you need one of the discounts instead.

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

“To be is to do.” – Immanuel Kant

WARMUP
5 min cardio
Then….

Mobility
1:00 Each:
Child’s Pose
Shoulder to Floor
Wrist Stretches
Kneeling Front Rack Stretch
Down Dog
Couch Stretch (Each Side)
Pigeon Pose (Each Side)
Spiderman Hold (Each Side)
Frog Stretch
Straddle Stretch

STRENGTH

Bench Press
3×5-10
Light to Moderate Weight

Bent Rows
3×10

Active Recovery WOD @ RPE 6-7
20-25 min AMRAP
25 Sit-ups
25’ Walking Lunges
5 Burpees
200ft. Shuttle Run (8 x 25ft.)
10 Ring Rows

POST WOD
5-10 min Foam Roll

If you haven’t already, get signed up on the new app! Starting Monday, all workouts will be posted only in the app, and no longer on the website. You can see the workout in the app right now as well!

Here is the link for the regular membership. Text Mel if you need one of the discounts instead.

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

“I think in terms of the day’s resolutions, not the years’.” – Henry Moore

WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 Plate Thrusters
10 Halos
5 KB DL
5 KB Swings
10 Light DB Snatch
Then…
2 min DU Skill Work

STRENGTH

Deadlift
On the 3:00 x 4 Sets:
1-2 Reps @ 88%

WOD

For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs 20/14
25-20-15-10-5 Alt DB Snatch 50/35

STRICT Time Cap: 25 Minutes

OPTIONAL POST WOD
Bike:
For Total Completed Calories:
Minute 1: 3/2 Calorie
Minute 2: 6/4 Calorie
Minute 3: 9/6 Calorie
Minute 4: 12/8 Calorie
Minute 5: 15/10 Calorie
Minute 6: 18/12 Calorie
….
Add 3/2 Calories Each Round Until Failure

MOBILITY

30s PVC Pass Throughs
30s PVC Around The Worlds (Right)
30s PVC Around The Worlds (Left)
1:00 Frog Stretch
1:00 Boot Strappers

**If you are a member of the All Access Pass- Open Gym Membership, all minimal equipment workouts and mobility are already being posted in the app. Make sure to click the tab that says “All Access Pass” and not “CrossFit.”

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

Student/Senior/Military Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3c0c4a47921c37

College Student ONLY Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_61d97af6702b31

All Access Pass (Programming Access and Open Gym Only): https://crossfitreserve.pushpress.com/landing/plans/plan_3b8176a84a7527

2nd Family Member Unlimited (one person has to be signed up as the 1st Family Member before this option can be used): https://crossfitreserve.pushpress.com/landing/plans/plan_a0400f7f9b517b

3rd Family Member (must have someone signed up as 1st and 2nd first): https://crossfitreserve.pushpress.com/landing/plans/plan_a4974301e88872

WARMUP

10 min AMRAP

1 min cardio

3 inchworms

5 Ring rows

5 Kip Swings

3 PU

10 light DB press

10 banded pullaparts

Then…

2min Shoulder Mobility

STRENGTH

Strict Press

On the 2:30 x 6 Sets:
4-5 Strict Press at 58-68%

WOD

4 Rounds For Time:
1k Bike
9 Pullups (Rx+ C2B) (Fit Bent Rows)
6 Single DB Push Jerks (per side) (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

STRICT Time Cap: 18 Minutes

MOBILITY

30s Banded Lat Stretch (Each Side)
30s Banded Ankle Stretch (Each Side)
30s Calf Stretch Foot On Wall (Each Side)
30s Banded Pass Throughs

OPTIONAL POST WOD

3x

3-6 Deficit HSPU

25’ Front Rack Walking Lunge

***Minimal Equipment Option is already in the Push Press App! Be sure to click the All Access Pass tab to see it.

HAPPY NEW YEAR! A new app and a change of pace for the programming. Here comes the Open!

*We are changing apps starting this week!! The new app we will use is called Push Press. You will need to get on the app and sign up by this Friday, Jan 6th in order to continue to see the workouts. All workouts will be published inside the app. We will also have some other cool daily offerings in the app.

**If your membership date falls after the 6th, your next month’s payment will be adjusted! Anyone who signs up using an ACH bank account payment (instead of a card) will get a free class pass for upstairs to keep or give away. *Please put a card on file anyway, so it can be charged for other items if needed!

***If you are not a member of the gym and would like to continue to see the programming, you can sign up under the All Access Open Gym pass. The All Access Pass is included with an unlimited membership!

Links to sign up on Push Press:

1st Family Member Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3g9c3ui8cw6oqx

Student/Senior/Military Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_3c0c4a47921c37

College Student ONLY Unlimited: https://crossfitreserve.pushpress.com/landing/plans/plan_61d97af6702b31

All Access Pass (Programming Access and Open Gym Only): https://crossfitreserve.pushpress.com/landing/plans/plan_3b8176a84a7527

2nd Family Member Unlimited (one person has to be signed up as the 1st Family Member before this option can be used): https://crossfitreserve.pushpress.com/landing/plans/plan_a0400f7f9b517b

3rd Family Member (must have someone signed up as 1st and 2nd first): https://crossfitreserve.pushpress.com/landing/plans/plan_a4974301e88872

*****If the new pricing causes a hardship for anyone, please let us know!! We don’t want anyone to struggle or have to quit due to a price increase. Please text Mel 605-645-2216 if you have any questions.******

WARMUP

10 min AMRAP

1 min cardio

10 world’s greatest

10 air squats

3 up dog to down dog

3 burpees

5 ring rows

5 Kip Swings

3 T2B

Then…

2 min squat mobility

STRENGTH

Front Squat – from the rack

On the 2:30 x 6 Sets:
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 68%
Set 3: 3 Reps @ 70%
Set 4: 7 Reps @ 68%
Set 5: 5 Reps @ 70%
Set 6: 3 Reps @ 73%

*All Percentages Based Off 1RM Front Squat

WOD

3 Rounds

4 min AMRAP

21/15 Calorie Row
15 Goblet Squats (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
9 Toes to Bar

*Rest 1 min between rounds. Start where you left off, instead of back at the beginning. Score is total rounds + reps.

OPTIONAL POST WOD

Easy AMRAP 12:
1 Legless Rope Climb
6 Farmers Carry Lengths
12 Box Jump Overs (24″/20″)

MINIMAL EQUIPMENT OPTION

14 min: as many rounds as possible. Rest 1 min between rounds.

21/15 Calorie Row or 250m Run
15 Goblet Squats or Air Squats
9 V-ups or Sit-ups

MOBILITY

1:00 Banded Pass Throughs
1:00 Banded Lat Stretch (Each Arm)
1:00 KB Calf Smash (Each Leg)

ON DEMAND YOGA LINK:

https://us02web.zoom.us/rec/share/URUWPG2TPgH7Ah4wwanbACIGEoIvNr-veSYPYvNfUVN-2ECrSeJtQe0cixt9xbAX.0chjyfU3WxHlYw8Y

*Nutrition Talk on Sunday at 2pm w/ Gary

*Weigh-In on Sunday 1/1 from 1-2pm

*Nutrition Challenge starts on Monday!!

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 up dog to down dog

10 PVC Passthroughs

10 PVC OHS

10 warrior squats

Then…

10 Bottoms Up KB Press (per side)

5 IYT

Then…

BB Warmup

STRENGTH

5 EMOM

2 Snatch Pull

5 min EMOM

1 Power Snatch

5 min EMOM

1 Overhead Squat (make sure the power snatch and OHS are two separate movements)

5 min EMOM

1 Squat Snatch

**Feel free to sub power clean, front squat, squat Clean in place of the snatch.

WOD

15 AMRAP
15/13 Cal Bike
10 Push Up (Rx+ Ring Pushups)
5 Squat Snatch (Rx+ 135/95) (Rx 95/65) (Fit Front Squats)

**Scale to DB snatch, power cleans or squat cleans if needed

Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate

WARMUP

10 min AMRAP
1 min cardio
10 Walking Lunges
10 KBS
5 Goblet Squat
10 Plank Shoulder Taps

Then…

Shoulder Work:
10 Diagonal Banded Pull-Aparts
10-20 Band Face Pull
10 Banded Rotator Cuff
10 Prone Snow Angels
:30 sec side plank/side

STRENGTH

Split Squat (body weight or add weight)

5 x 5 each

WOD

Accumulate the Following in Any Order – RPE of 6-7 (**Pick a light/moderate weight that you can complete the work in 20min or less)
50 Renegade Row
70 Goblet Squat or Air Squat
90 Sit-ups or Alt V-ups (or any ab variation)

Buy Out: 500m Row/Ski, 1k Bike, 350m Air Runner

NOT OPTIONAL POST WOD

1 min/side Standing Quad Stretch
:30 sec/side Thread the Needle
:30 sec/side Lying Shoulder T-stretch

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 banded side steps

5 air squats

5 jump squats

10 bent rows

10 Banded Pull Aparts

Then..

BB Warmup

STRENGTH

5 min EMOM

1 Power Clean

5 min EMOM

1 Squat Clean

5 min EMOM

1 Push Jerk

5 min EMOM

1 Split Jerk

**Use this time to practice the movements and get ready for the WOD

WOD

In a 10 min window:

Min 0-2: 12 Clean & Jerk (135/95)

Min 2-4: 10 Clean & Jerk (155/105)

Min 4-6: 8 Clean & Jerk (185/125)

Min 6-8: 6 Clean & Jerk (205/145)

Min 8-10: Max Clean & Jerk (225/155)

*Scale as needed. Each rep range and loading is listed to be completed within the 2 minute window and this workout should go from reasonable to progressively more difficult. Athletes should adjust the loading to something that allows them to get to the 6-8 minute window. If you are unable to complete the work within the 2 min window, your workout is done.

STIMULUS:
Duration: Short
Weight: Moderate to Heavy
Skill: High
Volume: Low

OPTIONAL POST WOD

3x

10 Hip Extension

50’ Front Rack Carry

20 Flutter Kicks