Workout of the Day (WOD)

Hugo Classic 2020

Hugo Classic Weightlifting Meet When: Saturday, April 25 Where: No Excuses CrossFit Registration fee:  $30 with shirt (portion will be donated to Annandale Village) $20 with no shirt (portion will be donated to Annandale Village) Schedule:  7:00 am – Weigh-in 1 9:00 am – Flight 1 and Weight-in 2 11:00 am – Flight 2 1:00

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Friday 3.13.20

Prep 2 Sets Wall Sit x 30 sec Bottom Up 90/90 Kettlebell Hold x 20 sec Banded Lat Pull Down x 10 reps Support Hold x 20 sec Vertical Jump x 5 reps Essentials A. 6 Sets 2 Push Press + 2 Push Jerk Weight should stay light to work on mechanics On the 2

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Thursday 3.12.20

Prep 3 Sets Row x 60 sec Banded Standing Row x 10 reps Frog Hip Thrust x 10 reps Single arm Farmers Carry x 50ft per arm Essentials A. 3 sets Clean Grip Bent over Row x 7 reps Tempo 31X1 Build in weight On the 2:30 min B. 3 sets Pause Hip Thrust x

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Wednesday 3.11.20

Prep 2 Sets Sorsean Hold x 30 sec Quadruped Kick threw x 5 per leg Seated Box Jump x 5 reps Dual Kettlebell Front Squat Hold x 20 sec Essentials A. 6 Sets Power Clean + Hang Power Clean + Front Squat Weight should stay light to work on mechanics and speed of barbell On

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Tuesday 3.10.20

Prep 3 Sets Row x 60 sec Single leg Landmine Deadlift x 5 reps per side Cossack Squat Shift x 5 per side Bottoms Up Kettlebell Press x 5 per arm Handstand Hold x 30 sec Essentials A1. Sumo Deadlift 8min to build to a heavy single for the day -then- A2. 3 sets Sumo

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Monday 3.9.20

Prep 2 Sets Seated scapular arm drag on wall x 5 reps Squat with Plate Overhead Lift x 5 reps Snatch Grip RDL x 5 reps Snatch Grip Behind the Neck Push Press x 5 reps Essentials A. 6 Sets Hang Power Snatch x 3 reps Weight should stay light to work on mechanism and

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Saturday 3.7.20

Granite Games Throwdown  *No classes today. At home workout 5 Rounds For time: Walking Lunges x 30 steps Burpee x 15 reps *if you have dumbbells or Kettlebells at your house you may add these to the lunge to make them harder.

Friday 3.6.20

Prep PVC lunge to Squat rack shoulder stretch x 10 reps Scapular wall arm drag x 10 reps Squat Twist and reach x 10 reps Muscle Snatch x 10 reps empty barbell Essentials A. 8 Sets Complex Power snatch + Hang Power Snatch below knee + Hang Power Snatch Above the knee + 3 Overhead

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Thursday 3.5.20

Prep 3 Sets Row or Ski x 60 sec Bench dips or bar dips x 5 reps Dual Kettlebell Sumo deadlift x 10 reps Alternating legs V Ups x 5 per leg Essentials A. 2 Sets Single leg Landmine Hip Thrust x 10 reps per leg + Hip thrust x 20 reps no weight On

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Wednesday 3.4.20

Prep Dual Kettlebell front rack Carry x 100ft Dual Kettlebell front Squat x 5 reps Kneeling Thoracic PVC stretch x 30 sec Battle rope x 40 reps Essentials A. 10 min Emom 1.Front squat x 2-3 reps @30×1 (use weight from first week of this Emom, 2.5.20) 2.Unbroken Ring Pulls x 5-6 reps B. 6

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Tuesday 3.3.20

Prep 4 Sets Mixed Position Carry x 50 ft per side Side Plank Shoulder Raise x 5 per side Open Books x 5 per side Scarecrow Power snatch x 5 reps PVC or training Bar Essentials A. Min 0-10 3 Rounds For time: Row x 15 cal Push Up x 12 reps Power snatch x

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Monday 3.2.20

Prep 3 sets Row x 30 sec Single side KB Suitcase Deadlift x 5 per side Bike x 30 sec Squat to Kettlebell Halo x 5 per direction Ring pull hold , rings to chest x 30 sec Essentials A. 6 min Emom Clean grip Deadlift x 2 Tempo 31×1 Moderate load B. 6 min

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Athlete Spotlight: Adam Tyson

Name: Adam Tyson Age: 29 Occupation: Community Manager Hometown: Dublin, Ga Which class time do you usually attend? 5pm Favorite WOD: Grace Favorite CF Movement: Power Clean Least Favorite CF Movement: Box Step Overs 3RM Back Squat: 320 1RM Deadlift: 405 Favorite Food: Pizza Favorite Movie: Ready Player One Favorite Athlete: Dan Gable Dream Job: Stay at home Dad / Trophy

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Athlete Spotlight: Ashley Dunoff

Name: Ashley Dunoff Age: 29 Occupation: I’ve worked for an insurance premium finance company for the past 7 ½ years, handling the accounting side. Hometown: Blackwood, NJ Which class time do you usually attend? Monday – Friday 7pm and Saturdays usually 10:30am Favorite WOD: Murph (its only my favorite when I’m finished, not during the WOD) Favorite

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Saturday 2.29.20

Prep 3 Sets Row or bike x 60 sec Kneeling closed Fist Should Car’s x 5 per side Bottoms Up Kettlebell Shoulder Press x 5 per arm Single arm Dumbbell Lunge to Thruster x 5 per side Essentials A. 4 sets Dual Kettlebell Z Press x 7-10 reps Rest 20 sec Pike Push Up Negatives

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