Friday 8/1

Finish warm-up with 10-15 minutes of gymnastics skill work (handstand work, L-sit/L-sit RC, Deadhang pull-ups or butter fly pull-ups)

1) Double Hang Clean + 1 Split Jerk x 10  work up to a max

2) Front Squat 3 x 3 (80%) 3 x 3 (85%)

3) Push Press 5 x 3 heavy across

4) For Time:
50 Calorie Row Buy in
20 Power Cleans (155/105)
100m Run
15 Power Cleans
200m Run
10 Power Cleans
400m Run

Thursday 7/31

Rest day today- back at it tomorrow

Light cardio and foam roll and mobilize

Wednesday 7/30

1) Finish warm up with front lever prog and strict TTB

2) Split Jerk 10 x 1 at 85% if you need to drop down to hit all 10 reps do so, work the foot work

3) RDL 5 x 5 heavy across, load the hammys

4) For total Reps:
2 Mins
30 Box Jumps (30/24)
Max Reps DL (275/185)
-1 min rest-
2 Minutes:
50 Sit ups
Max Reps Pull-ups
-1 min rest-
2 minutes:
30 Ring Rows (feet even)
Max Reps KBS (70/55)
-1 min rest-
400m Run for time (score separately)

Tuesday 7/29

1) Finish warm-up with 10 minutes of Tripod into a handstand and handstand walking

2) 3 Position Clean (Hi Hang, Hang, Floor) x 5 at 70% light focus on speed

3) Back Loaded Lunges 3 x 10 each Leg
Banded Lateral Side steps 3 x 12'

4) For Time
400m Run
20 Deficit Push-ups
40 Alt Pistols
800m run
20 Deficit Push-ups
40 Alt Pistols
400m run

Monday 7/28

Couple more light days back at it hard Friday

1) L- Sit Rope climbs work them, also mix in L-Sit hold total of 2:00

2) GHDSU 3 x 20

3) Every :30 for 10 minutes
1 Snatch (light weight ish stay clean 70-75%) go lighter if needed

4) OHS 4 x 2 at 75% 3 second pause in the bottom

5) 8 min AMRAP
10 Alt DB Snatches (50/30)
10 TTB
10 Push Press (95/65)

6) 400m Run
90 second rest
800m Run
90 second rest
400m Run

Saturday 7/26

Follow our websites work and check out CrossFit.com

Friday 7/25

If you are participating in the Royalty Games:

For Time:
3200m Row
1600m Run


If you are not the next few days should be very light. And I take back what I said yesterday, I will have work listed for today and tomorrow lol

1) Hi Hang Snatch 3 x 3 at 60% Focus on SPEED under the bar

2) Back Squat 3 x 3 at 70% fast explosive reps

3) 3 rounds NFT
L-Sit Hold  :20
10 C2B pull-ups (or work butterfly pull-ups) efficiency, efficiency, efficiency
Banded Hip ext x 10 each leg

4) 8 Min AMRAP
20 Calorie Row
10 burpees over rower

Thursday 7/24

If you are around tomorrow/Saturday and want to participate in the in-house comp it will not be too taxing and use today as a Rest Day.  If you feel as beat up as I do, then take the rest of the week/weekend as a recovery/maintenance.

light OLY technique lifting, squat a little moderate weight low volume, work some gymnastics etc.

I am leaving the next 4 days totally up to you guys/gals, let's see if this backfires haha.  Listen to your bodies the last 7 weeks have been rough.  And we will be hitting it hard again starting next week.

If you are looking for something to do here is an example of light/recovery day for one of the next few days:

1) Hi-Hang Snatch+Hang Snatch + Snatch at 50% x 5

2) Back or Front Squat at 70% 3 x 3

3) For efficiency of movements:
30 Handstand Shoulder taps
30 C2B pull-ups

4) For Time:
Row 500m
25 KBS (55/35)
Run 400m
25 Burpees

Wednesday 7/23

1) Strict Press 2 x 5, 2 x 4, 2 x 3, 2 x 2. Add weight for each new round of reps

2) Strict/Tempo/weighted ring dips 10 x 5. Tempo is 3-5 count down kip up

3) In teams of 2 complete for time:
250 Russian twists (20/14)
200 Air Squats
200 Dubs
100 DB SOH (50/30)
100 Burpees
50 Partner Wallballs (20/14) ball must hit above target line

Tuesday 7/22

1) Snatch Hi-Pull 5 x 5 at or around 110% of max Snatch. Not TnG drop and reset

2) Deadlift 5 x 3 at around 80% these should be less explosive than #1 but not a struggle, move weight

3) If you haven't been practicing mix in Front level progressions and MU transitions before you bang out some weighted Ring Rows 6 x 5 heavy 5 reps but strict

4) For Time:
15 Deads (315/205)
15 Pull-ups
10 Deads (315/205)
20 Pull-ups
5 Deads (315/205)
25 Pull-ups

5) Run 4 x 400m at 85-90% effort
Rest 1:1

Monday 7/21

1) Quickly work up to a heavy double clean. no TnG

2)
EMOM for 10 mins
Even: 6 Front Squats (70% of above)
ODD: 5-10 HSPU

3) For Time:
30 Thrusters (95/65)
20 GHDSU
400m Run
20 Thrusters (115/75)
30 GHDSU
400m Run
10 Thrusters (135/95)
40 GHDSU
400m Run

-Only go past your hips don't need to touch the ground on GHD

Saturday 7/19

1) Work up to a heavy Snatch double. Not TnG.  Drop reset and lift

2) Take 75-80% of above
EMOM for 5 mins
3 snatches

3) Back Squat 8 x 3 (85%)

4a) Push Press 3 x 3
4b) Split Jerk 3 x 4
- Start with a heavy 3 push press and add weight over the next 2 sets then start split jerking and continue to add more load

5) For Time:
3 Rounds
10 Alt DB Snatches (70/50)
10 DB OHS R (50/30)
20 TTB
10 Alt DB Snatches  (70/50)
10 DB OHS L (50/30)
20 Box Jumps (30/24)

6) Push the sled depending on the time, or will work some gymnastics

Friday 7/18

1) Work the gymnastics

2) EMOM for 10 mins
Even: 10 Deadhang C2B
ODD: 15 GHDSU

3) For Time:
"Triple 3"
3000m Row
300 dubs
3 mile run

see how we stack up against them next week and also this should flush out the body a bit.

Thursday 7/17

Happy Birthday Karin. I love you more than words can describe, so I will try to put it down in a workout. Have fun:)

1)
For Time:
"DT" + "Karen"

5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
30 Wallballs

Wednesday 7/16

Be prepared to work tomorrow.

Depending on how you feel, today is a good day to work in gymnastics. Some HSPU, Ring Dips, Strict Pull-ups etc. I will leave it up to you on how your bodies feel

1) 1 mile sled drag for time (100/50)

no running must march the whole time. Do the mile loop

2) Foam roll and stretch. 

Tuesday 7/15

1) Hi Hang Clean + Hang Clean work up to a near max complex

2) RDL 5 x 5 load the hamstrings, heavy but for speed and perfection

3) 5 Rounds NFT
10 Alt DB step ups (50/30) 20"
5 Bar Muscle ups (or banded bar MU) or 7 C2B+7 Ring dips

4) 4 rounds for total reps

1 Min Max cal row
:30 rest
:30 max reps power clean (165/115)
:30 max reps box jump overs (24/20)
:30 max reps Air Squats
1 min rest

5) Optional if you have time:
4 rounds
of suicides
10yards, 20 yards, 30 yards , 40 yards
rest 1:1

Monday 7/14

Ok so we have hit a bunch of gymnastics stuff over the last 3 weeks.  Now that you all know how to do them and go through the progressions I want you to finish each warm-up with 5 mins ish practicing 1-2 per day.

Freestanding Handstand
Handstand walks
Tripod to a handstand
Front Level
L-Sit
L-Sit to planche
Skin the cat
Backwards roll to support
Strict TTB

1) Hi Hang Snatch + Hang Snatch work up to a near maximal

2) OHS 5 x 2 heavy across

3) 25 strict TTB + 40 Heavy Ring Rows (break up however, ring rows should be as heavy as possible to keep you at 3-5 reps at a clip)

4) For Time:
21-15-9
OHS (95/65)
GI Janes

Saturday 7/12

For Total Time (with some weight and reps)

1)
150 Double Unders

rest 1 min

2)
7-5-3
Thrusters (165/115)
Muscle -ups


Rest 5 mins

3)
3 mins for max back squat
Start at (225/135)-Can only go up by 10s/5s
rest 2 mins

4)
2 Min AMRAP
Back Squat (225/155)

rest 3 minutes

5)
10 6" Deficit HSPU
10 Snatches (155/105)
20 C2B
20 Burpees
30 TTB
30 KBS (70/55)

rest 4 minutes

6)
10 HSPU
10 Snatches (135/95)
20 Pull-ups
20 Burpees
30 TTB
30 KBS (55/35)

rest 4 minutes

7) 1K row

Friday 7/11

1) Pause Clean 10 x 1
3 second pause above knee

2) EMOM for 10 Minutes
1 Hang Clean + 1 Clean + 1 Front Squat + 1 Jerk  (75-80% from above)
-This might get tough towards the end, Try and work sound technique especially early on


3) 8 Min AMRAP
1 Clean (185/125)
3 Ring Dips
5 Box Jumps (24/20)

-any style of clean

4) 15 minutes working on rings with Skin the cat and backwards roll to support
https://www.youtube.com/watch?v=Np_s2fnYjso
https://www.youtube.com/watch?v=0Y5g0_lDM0c

Just start to get the feel for these don't overdue it. You never know what tomorrow brings

5) If you have time:
1 min ME Assualt bike
1 min active recovery
:30 ME
:30 recovery
2 min ME
:30 recovery
:30 ME
:30 recovery
:30 ME
1 min recovery
1 min ME
5 min cool down

Thursday 7/9

If you have the ability to get in a pool today do so and you aren't hurting too bad:

Spend 30 mins swimming. Not continuous swim a couple laps rest. Tread water etc. Just move and cool off.

If you are hurting and can't get in a pool, 15 mins of light cardio mobilize and stretch

If you feel good:
1)
2 mins ME Cal on AD
rest 1 min
2 Mins ME Cal on rower
rest 1 min
400m Run AFAP
rest 3 mins
repeat 2 more times

Wednesday 7/9

Plan ahead.  If you have the ability to go for a swim tomorrow do it.

Also today is a big pulling day, make sure you hit some push-aways before you come in, before you workout and then def quite a few after.

1) Clean Pulls 5 x 3 start and finish slightly heavier than last week. Drive up hip pop (arms straight) drop reset

2) Deadlift 4 x 6 nothing crazy here these should be slower moving than #1 but at no point should you struggle.  If your 6RM is 400 do 6 reps at 350 focusing on hip drive and tight backs. This is not a max effort set here its 24 heavy but perfect reps

3) On boxes or Parallettes work L-sit to tuck back to L-Sit as many times as you can in 1 set. x 5

4) For Time:
200m Run
20 KB C+J (55/35) 10/10
200m Run
15 DL (225/155)
200m Run
20 KB C+J
200m Run
15 DL
200m Run

5) Crossover symmetry (work through all) and Banded hip ext 4 x 10

Tuesday 7/8

1) Front Squat 3 x 3 (85%)

2) EMOM for 12 Minutes
0-2: 5 Bar Muscle-Ups (girls do these strict with the assistance of a band)
3-4: Rest
4-6: 10 C2B (you may kip)
7-8: Rest
8-11: 15 Ring Rows

3) For Time:
50 Russian Twists (20/14)
50 Pull-ups
50 Wallballs (20/14) 12'/10'

4) Sled push: I want the sled to be heavy but manageable push a total of 6 trips to the 50m mark (and back), but I want it in short max effort bursts.  Go hard for half, rest for 45 seconds give or take, finish the 50m, rest etc.

Monday 7/7

1) Hi Hang Snatch 5 x 2 (65-70%) focus on pulling yourself under, don't go too heavy this is to get you ready for #2

2) Pause Snatch 10 x 1 work to a max. Pause 3 seconds at your knee then finish quick. Stay tight with your body during the pause

3) Back squat 4 x 3 (85%)

4) CFG 13.1
17 min AMRAP
40 Burpees (6")
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Remaining time snatch (210/120)

5) Partner up and work on Freestanding Handstands
Partner will be there to help you balance as you kick up. Once you are steady they will let you go. Focus on pulling your legs up with your abs no kicking like to the wall

Saturday 7/5

We will be getting there before 10am tomorrow, lets be warmed up an ready to roll at 10 and then get the F out quick. 


1) Front Squat 8 x 1 (80%)
- during these sets mess around with L-sit to tucked planche on parallettes or boxes

2) Push Press- Work up to a heavy double. Then 2 x 3, 2 x 5 decreasing the load

3) We will finish with sled work so bring your pushing shoes

Friday 7/4

"Lumberjack 20"

20 Deadlifts (275/185)
400m Run
20 KBS (70/55)
400m Run
20 OHS (115/75)
400m Run
20 Burpees
400m Run
20 C2B
400m Run
20 Box jumps (24/20)
400m Run
20 DB Squat Cleans (50/30)
400m Run

Thursday 7/3

1) If you have the ability to go for a swim do so.  Try and be in the water for 25-30 mins. Mix up with hard swimming, easy swim and total rest

If swimming is not an option

Sprint work:
Out back (or at a track 100m) Start at the white line and sprint to the 100m mark AND back at 90-95% effort
rest the time it take you to walk to our ramp and back to the white line.

Repeat 6 times

Then Sprint from the white line to the 100m mark. This should be at maximum effort.
Rest the time it takes you to walk from 100m mark back to start.

repeat 10 times

Wednesday 7/2

1) Back Squat 4 x 4 (80%)

2) DB Bulgarian Split Squats 3 x 8 (each leg) play around with the weight on these
https://www.youtube.com/watch?v=iKhcq3Xyx_Q

3) Pendlay Row 4 x 6 heavy but no bounce

4) For Time:
100 Dubs
25 TTB
25 Back Squats (95/65)
75 Dubs
20 TTB
20 Back Squats
50 Dubs
15 TTB
15 Back Squats

5) 750m Row x 3 rest 1:1