Workout of the Day: Friday, 11-May-2017

CrossFit Memorial Houston – CrossFit


View Public Whiteboard

Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or Coaches Pick)

B – Mobility

C – Movement Prep Work – Rowing, Pull Ups & Push Ups & Air Squats

2 Rounds:

5 Leg Drives

:45 Second Row


3 Rounds:

5 Scap Pull-ups

1-2 Strict Pull-ups, Ring Rows, or Banded Pull-ups

Push Up Work:

Establish Bottom Position

Establish Top Position

5 Push-ups

*repeat (2 rounds)

**A surefire way to get better at proper push-ups is to press an appropriate percentage of bodyweight with a straight body. When athletes snake their push-ups, they are pressing a less percentage of their body weight, which some athletes should do, but here with an overextended back. Pressing with the hands on a box or a bench with a straight body is more beneficial than snaking push-ups. Keeping the belly tight and the butt tight throughout the whole range of motion will help athletes keep a rigid body.

Squat Work:

2 Rounds:

5 Pausing Air Squats (Top and Bottom)

5 Air Squats

Metcon (AMRAP – Rounds and Reps)



200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”

**”Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats


(Time Permitting):

Midline Conditioning

Not Fot Time:


AbMat Sit-Ups

Hip Extensions

About The Author