5th Element Combat Fitness | Fort Lauderdale
Every Second Counts

WOD

CrossFit YP1 Workout of the Day (WOD) — Week Preview

21 July 2019

Today we have Yoga at 9 am, CrossFit WOD at 10 am, and Open Gym 9 am -11 am .

Strength

SUNDAY SWOLE SESH

3-4 SETS FOR THE PUMP:
7 Full Curls
7 Full to Half Curls
7 Half to Full Curls

WOD

3 ROUNDS FOR TIME:

400m Run
50 Sit-ups
25 Power Snatch (75/55)|(65/45)


22 July 2019

STRENGTH

EMOM x 10 MINUTES:

Power Clean +
High Hang Squat Clean +
Front Squat

*Goal is to build to mod/heavy
& maintain mod/heavy last 5 min

wod:

AMRAP 10:

2-4-6-8-10...

Power Clean (135/95)|(95/65)
Wall Ball (20/14)

FITNESS WOD

AMRAP 10:

20 Cal Bike
10 Wall Ball (20/14)
12 Russian KB Swings (53/35)


23 July 2019

Skill

None.

WOD

AMRAP x 30 MINUTES:

15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows

FINISHER

RUMP PUMP FINISHER
3 SETS:

30 Plate Good Morning
15 Single Leg Glute Bridge-ups R.
15 Single Leg Glute Bridge-ups L.


24 July 2019

WOD

4 ROUNDS FOR TIME:

300m Row
30 Plate Ground to OH (45/35)
30 Overhead Lunges

FITNESS WOD

4 RFT:

300 m row
15 KB Shoulder Press (40/25)
30 Reverse Goblet Lunges (40/25)

FINISHER

BEACH BODY ABS FINISHER

3 SETS:

:30 second Plank (elbows)
10 V-ups
:30 second Right Side Plank
10 V-ups
:30 second Left Side Plank
-Rest 1:00-


25 July 2019

STRENGTH

3 SETS:

Max Set Tempo Push-ups (1111)
Superset w/ Max Banded Tricep Extensions*

-Rest 1:30-

WOD

FOR TIME:

50-40-30-20-10
Double Under
Toe to Bar

*Run 400m After Each Set


26 July 2019

STRENGTH

3 SETS:

10 Alt. Single Arm DB Bench Press (2121)*

-Rest as needed b/t sets-

*Athlete will start with the DBs pressed out and then alternate bring one down and keeping the other up

WOD

EMOM 15:

ODD: 5 Pull-ups
EVEN: Max Effort HSPU

FITNESS WOD

EMOM 15:

ODD: 5 Ring Rows
EVEN: Max effort Push-ups


27 July 2019

STRENGTH

3 SETS:

8/8 Rear Foot Elevated Split Squats*
-Rest 1:30 b/t sets-

*Foot on an object elevated 2 - 4" inches off the ground

WOD

TEAMS OF 2...
AMRAP x 25 MINUTES:

50/40 Cal Row
200 Meter One Arm Farmers Carry
50/40 Cal Bike
200 Meter One Arm Farmers Carry