WOD

Gym Closed Tomorrow, Sunday July 28th

8AM Bootcamp

9AM CrossFit

WOD

Workout

PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 12 MINUTES
200m Run

-Rest 1:30-

AMRAP x 12 MINUTES
4 Push-ups
8 KB Swing (53/35)|(35/26)
16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

WOD

Strength/Skill

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout

Workout

NCFIT BENCHMARK WORKOUT
“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

WOD

Strength/Skill

EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

Workout

3 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Strict Ring Dip or Bench Dip
1:00 – Box Jump (24/20)
1:00 – Toe to Bar

-Rest 1:00 b/t Sets-

WOD

Strength/Skill

5×3 (20X1)
Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

AMRAP x 9 MINUTES
9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees

COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike

WOD

Workout

EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs