Strength/Skill
EXTENDED WARM-UP & SKILL
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
Then…
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
Workout
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set.
Want More
Do this after the workout.
5 SETS
1:30 KB FR Hold (AHAP Unbroken)
Max Distance KB Farmer Carry
Strength/Skill
5×1 (20X1)
Back Squat @80-90% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.
Workout
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout.
COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike
Need More
A. 5 SETS
25 Cal Bike @80-90%
-Rest 2:30 b/t Sets-
B. ON A 10:00 RUNNING CLOCK…
Start with an empty barbell and build to Heavy 1-Rep Power Clean
C. 4 SETS
Max Ring Muscle-Ups
25 Unbroken Wall Balls After Each Max Effort Set of MU
-Rest as Needed b/t Sets-
Workout
PARTNER WORKOUT*
IN TEAMS OF 2…
FOR TIME
2000m Row
120 Burpees
1000m Row
100 Toes to Bar
500m Row
80 DBL DB Ground to Overhead (35/25)|(25/15)
-33:00 Hard Cap-
*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!
Need More?
Do this before the WOD
FOR TIME
Run 1600m
-Rest Equal Time-
Run 1200m
-Rest Equal Time-
Run 800m
-Rest Equal Time-
Run 400m
Do this after the WOD
ON A 10:00 RUNNING CLOCK…
Start with an empty barbell and build to Heavy 1-Rep Jerk
Scheduling update:
Starting in August, the gym will no longer be open on Sundays.
8AM Bootcamp
9AM CrossFit
Workout
RECOVERY WORKOUT
3 SETS FOR QUALITY
2:00 Bike, Row, Ski, or Run
1:00 Russian KB Swing (70/53)|(53/35)
1:00 Static Hold of Choice*
2:00 Bike, Row, Ski, or Run
1:00 Tall Box Step-Up (30/24)
1:00 Static Hold of Choice*
-Rest 1:00 b/t Sets-
*Static Hold Options…
Wall Sit or Squat Hold
Any Plank Variation
Hollow Hold
Chin Above Bar or Bar Hang
Handstand Hold
or…
Any Other Static Hold
Scheduling update:
Starting in August, the gym will no longer be open on Sundays.
Strength/Skill
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*
*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
FOR TIME
400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up
