Friday, July 18

Main – CrossFit

Met~Con … Breath Fire!

WARM-UP

20 minutes

Jump Rope
6 rounds /1:00 & 0:30

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

REVIEW: “Triple Bully”
(Introduced on Wednesday)

SKILL

15 minutes
~ Pistols 25 each leg
~ Handstand Stuff

WOD

25 minutes

Metcon (AMRAP – Reps)

With a Teammate …
~ 4 x 1:00 round & 0:10 transition
1) Alternating, Plank, Chain Pulls
2) Alternating, Tire Flip
3) MedBall Toss @14/20 over Bar 8/9′
4) Alternating, Kneeling, Kb Clean
@35/53/70#
5) REST

Tabata scoring per round

Thursday, July 17

Main – CrossFit

Max Effort Posterior … 1RM Snatch

WARM-UP

20 minutes

4 rounds /5 reps each /1 arm kb
SDLHP, Swing, Swing Pull, Snatch

2nd 1/2 of Junkyard Warm-up

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

REVIEW:
“Single Leg Flexion w/ER Bias”
(Introduced on Tuesday)

SKILL

5 minutes
Hang Snatch Warm-up

STRENGTH

15 minutes for 1 RM
05 minutes for 90% x 2, 2

Hang Snatch (3, 3, 3, 1, 1, 1… then 90% x 2, 2)

WORK

Use remaining time to complete the following:

2 second Pause Back Squats
~ 4 sets of 3 reps /increasing #

T2B
3 sets /Max Reps

Toes-To-Bar (3 sets max reps)

Wednesday, July 16

Main – CrossFit

Dynamic Effort Anterior … “Punch Fast”

WARM-UP

3 rounds /10 each
Pull-ups, Push-ups, Sit-ups, Squats

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

INTRO: “Triple Bully”

SKILL

Dips (3 sets of max reps /1:30 rests)

SPEED

Speed Bench w/elastics
8 sets of 3 reps @50% /0:30 rests

SWEAT

20 minutes

Metcon (AMRAP – Reps)

Work 4:00 & Rest 2:00
AMRAP
~ Burpee
~ TGU @35/53-55#
~ MedBall @14/20#
Sit-up & Throw (on wall)

Tuesday, July 15

Main – CrossFit

Met~Con = Sweatfest … Bring a towel!

WARM-UP

20 minutes

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

INTRO:
“Single-Leg Flexion with ER Bias”

SKILL

10 minutes
Practice WOD movements

WOD

30 minute time cap

Metcon (Weight)

“The Bear” … BB Complex
~ 5 rounds
~ 7 cycles /round
~ 1:30 rest between rounds

1 Cycle …
~ Power Clean (from floor)
~ Front Squat
~ Push Press
~ Back Squat
~ Jerk (from behind neck)

~ Bar must stay in contact with your body for the entire round.

~ A dropped bar = 3 burpee penalty

~ Increase weight each round

~ SCORE is total weight lifted (add all rounds)

Monday, July 14

Main – CrossFit

Dynamic Effort Posterior … Get Fast!

WARM-UP

Quik Run
1st 1/2 of Junkyard
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up

Intro: Elastic Hip Flexor Mobility

SKILL

8 minutes = Pull-ups
then
Warm-up Deadlift

Pull-ups (3 sets max reps /1:30 rests)

SPEED

Speed Deadlifts
8 sets of 3 reps @50% + elastics
Hold last rep for a 2 count
0:30 rests between sets

SWEAT

20 minutes

Metcon (AMRAP – Reps)

TABATA
8 rounds of each
Work 0:20 & Rest 0:10

1/4 Jump Squats @35/55/75#
1:00 Rest
MedBall Toss & Sprawl @14/20#
1:00 Rest
Kb Power Swing @35/53-55#

Tabata Scoring

CRAWLING for STRENGTH

Main – CrossFit

1/2 Block run (No Measure)

Run to sign Kiosk and back
Frisbee Basics
Mobolize
Hips/ Shoulders

SKILL

Crawling for strength
Forward & Backward Bear Crawl
Lateral Bear Crawl
Spiderman Crawl

Metcon (Time)

20 Yd Forward & Backward Bear Crawl
20 DL 225/165#
20 Yd Lateral Crawl
50 Bar Facing Burpee
20 Yd Spiderman Crawl
100 VUP

Rules

Each Partner must complete all crawling movements

Switch in and out on DL, must share work

Switch in and out as needed on Bar Facing Burpee, must share work

Switch in and out on Vup, only one partner on floor at a time, must share work

Each partner must complete all movements before moving on to next item

30 Min Time CAP

Friday, July 11

Main – CrossFit

Max Effort Posterior … 1 rep max!

WARM-UP

(15 minutes)
BB Complex /4 sets /5 each
Deadlift, Hang Clean, Press, Front Squat

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

SKILL

(10 minutes)
Pistols … 25 Each

Front Squat … Warm-up

STRENGTH

(15 minutes)
Work to a new 1 rep max

Front Squat (3, 3, 3, 1, 1, 1)

WORK

(5 minutes)
Front Squat
20 reps @80%

SWEAT

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

BB @55/75/95#
1 Lunge each leg
2 Squats

RECOVERY

(5 minutes)
Pretzel Stretch

Thursday, July 10

Main – CrossFit

Dynamic Effort Anterior … Speed Day!

WARM-UP

(15 minutes)
40 Thrusters
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SPEED

(8 minutes)
BB Kneeling Jerks
8 sets of 3 reps @50%
0:30 rests

SKILL

(8 minutes)
Hang Power Snatch
8 sets of 3 reps @60%
0:30 rests

SWEAT

Metcon (AMRAP – Reps)

AMRAP 10 minutes

4 Heaving Snatch Balance @65/95/115#
10 Sit-ups

RECOVERY

(5 minutes)
Shoulder Distractions w/elastics

Wednesday, July 9

Main – CrossFit

Met-Con … Work Hard ~ Sweat Hard

WARM-UP

(20 minutes)

3 rounds /10 each
Pull-ups, Push-ups, Sit-ups, Squats

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

SKILL

(10 minutes)

Intro & Practice Today’s WOD

WOD

Metcon (AMRAP – Rounds)

AMRAP 20 min
BB Complex @35/55/75#

Lying on floor, Clean grip …
~ Floor Press
~ BB Get-up
~ Press
~ Muscle Clean
~ Deadlift

RECOVERY

(5 minutes)
Periformis Stretch on a bench or box