Thursday, July 31


Main – CrossFit

Max Effort Anterior … Press

WARM-UP

(20:00)
Run Warm-up

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

REVIEW: Tuesday’s Mobility
~ “T- Spine Smash w/Barbell”

SKILL

(15 min)
8 min: Hand Stand Push-ups

7 min: Press Warm/Work Up

STRENGTH

(15 min)

Press (Work to a 3 rep max)

Front Press, Strict

WORK

(5 min)
Press … 20 reps @80%

Metcon (AMRAP – Reps)

“Sit-up Presses”

AMRAP 6 min
~ w/Bb@35/55/75#

Wednesday, July 30


Main – CrossFit

Time to recover from yesterday … Time to MOVE!

WARM-UP

(20:00)
Walk then Jog thru WOD

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

REVIEW: Monday’s Mobility
~ “Reverse Sleeper Stretch”

SKILL

(10 min)
5 min: Sq. Snatch Warm/Work Up, 60%

5 min: Squat Snatch
~ 8 sets x 3 reps @60%, 0:30 rests

WOD

(20 min)

Metcon (AMRAP – Rounds)

“Obstacle Course”
~ Speed Ladder
~ Cones
~ Outside & Back (tag next)
~ Tires
~ Jerk Box
~ Monkey Rings
~ Rock Hops

SCORE: Team/Session Average =
# Complete Rounds /# Athletes

Tuesday, July 29


Main – CrossFit

Max Effort Day … DeadLift !!!

WARM-UP

(20:00)
BB Complex ~ Snatch Grip
~ 4 rounds /5 each
~ RDL, Power Pull, Muscle Snatch, OHSQ

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

INTRO: New Mobility
~ “T-Spine Smash w/Barbell”

SKILL

(8:00)
DeadLift … Warm/Work Up

STRENGTH

(15:00)

Deadlift (3, 3, 3, 1, 1, 1)

WORK

Metcon (AMRAP – Rounds)

AMRAP 7 min @35/45/55# plate
5 yard OH Lunge
1 Burpee

Monday, July 28


Main – CrossFit

Dynamic Effort Day … Move Fast!

WARM-UP

(20:00)
Kb 100 moves
~ Include Halos & Windmills

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

INTRO: New Mobility
~ “Reverse Sleeper Stretch”

SKILL

(11:00)
5 min: Squat Clean Warm/Work Up, 60%

6 min: Squat Clean
~ 6 sets x 4 reps, @60%, OTM

WOD

(23:00)
5 min: WOD Review

Metcon (AMRAP – Reps)

WOD
2 Evolutions (6 rounds)
w/MedBall @20/14#

0:30 Get-up/Burpee
1:00 Jump Rope
0:30 Get-up Burpee
1:00 REST

0:30 1 Arm Push-up & Over
1:00 Jump Rope
0:30 1 Arm Push-up & Over
1:00 REST

0:30 Sit-up & Strike
1:00 Jump Rope
0:30 Sit-up & Strike

Thursday July 24th


Main – CrossFit

Jump Rope (No Measure)

3 rounds / 1:30 work & :30 rest
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

Ring Dips (max effort)

Metcon (Time)

“Frans Cousin”
Thrusters & SDLHP @55/75# & 95/115#
18,14,10,6,2

RECOVERY

Clean & Jerk


Main – CrossFit

Quick Run (No Measure)

Warm up: Quick Run & 1st half of the junkyard warm up

SKILL

pistols 25 each leg

then … clean & jerk work up to 70%

Metcon (AMRAP – Rounds)

AMRAP 20
3 clean & jerks @ 70%
1 x burpee & 5 yard out
1 x burpee & 5 yard back
1 x burpee & 10 yard out
1 x burpee & 10 yard back
1 x burpee & 15 yard out
1 x burpee & 15 yard back

Bradshaw


Main – CrossFit

WARM-UP

Block run

SKILL

Handstand push ups & work up to WOD weight

Bradshaw (Time)

10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
155# deadlift for ladies

Chosen Few, “twisted”

Main – CrossFit

Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field
From Plank Position walk with hands maintaining plank position
Bear crawl forward & Backward
Lateral Crawl
Spiderman crawl

SKILL

Review and Practice WOD Standards

Rules

Each partner must complete all reps, no sharing of reps

Scaling is allowed:
Ring Dips can be banded
HSPU can be done as Jack Knife
T2B can be Knees to Elbow or V UP

Scale weight accordingly for all weight bearing movements

All reps must be completed by both partners before advancing to next round

40 min. TIME CAP

Metcon

9,8,7,6,5,4,3,2,1 reps of the following movements for time:

Ring Dips

Power Snatch (95/65)

Pull-ups

O/H Squats (95/65)

HSPUs

Cleans (135/95)

T2B

Shoulder to O/H (135/95)

Burpees