Programming for July 25th through July 31, 2016

 

 

CONGRATULATIONS to JUNE SCHECTER for finishing 16th in the world at the CrossFit Games for 2016! We are so proud of you June. She hit her snatch PR 12 times during a workout and then hit a new PR on her squat clean the following day.

July 31st is another Beach WOD (Weather Permitting)
We will make a decision by Saturday the latest. If Sunday's beach WOD is rained out, we will have 9am class at the box.



Monday July 25, 2016

 

CROSSFIT

WARM UP

10m Bear Crawl

10m Samson Lunge
15 Band Pull Aparts from Overhead
Measure out split distance
10 Drops to Split

 

With an empty bar or PVC

3 rounds of Split Jerk positional drills:
-3 Press from Split
-3 Press from Split w/ jump
-3 Split Jerks with pause in catch and recovery step

 

https://www.youtube.com/watch?v=2jNOrRCShhs

 

STRENGTH

In 20 minutes, build to a 3RM Shoulder to Overhead from a rack.

 

WOD

3 rounds

AMRAP in 3 minutes:

12 KB Swings (53/35)
9 Box Jumps (24/20)
6 Shoulder to Overhead (135/95) 

 

-----

FITNESS

WARM UP

Run 200m
3 Elbow to Instep w/ rotation each side
10m Samson Lunge
30 second Squat Hold
10 Jumping Air Squats

 

FOR QUALITY:

3 rounds

10 Alternating 1 Arm Waiters Lunges (each leg)
6 Weighted Kossacks (each side)
30m 1 Arm Farmer's Carry (each arm)

 

WOD

3 Rounds:

400m Run
21 Wall Balls (20/14)
12 Alternating Box Step Ups:

 

----- 

Tuesday July 26, 2016

FITNESS

 

WARM UP

Row 200m
10m Bear Crawl
20 second Supinated Hang
20 Push Up Shoulder Taps
10 Hanging Hip Taps

 

WOD 1

Emom for 12 minutes:

A-8 Strict Pull Ups
B-8 1 Arm High Pulls (each)
C-5 Strict Handstand Push Ups
D-8 Strict Ring Dips

 

WOD 2

AMRAP in 12 minutes:

Row 300m
15 KB Swings (53/35)
10 Toes to Bar
5 Burpees Over Rower

 

-----

CROSSFIT

 

WARM UP

Run 200m
Row 200m
10m Crab Walk
10m Lunge with Twist
10 Squat Thoracic
10 Jumping Air Squats

  

IWT

Part 1

3 rounds with 2 minutes rest:

10 Front Rack Lunges @40% of 1RM Front Squat
Row 1:30 for meters

-rest 5 minutes- 

Part 2

Run 400m
20 Unbroken Wall Balls

*use a weight that is challenging but allows you go unbroken

-rest 5 minutes- 

Part 3

3 rounds for Quality:
10 Upright Rows
8 1 Arm Waiter's Squats (each arm)
20 second Straight Arm Side Plank (each side):

 

----- 

Wednesday July 27, 2016

 

FITNESS

WARM UP

Junkyard Dog Warm Up:
5 Seated Partner Jump Rotations
5 Jump Over Crawl Unders

Partner Rowling: Row exactly 100m.  Partner does 1 Burpee per meter off

 

FOR QUALITY:
15 second Hollow Hold
15 second Superman Hold
10 Beat Swings
20 second Handstand Hold

 

WOD

10 Pull Ups
20 1 Arm Russian Swings (35/26)
30 Goblet Squats
40 Double Unders
30 Goblet Squats
20 1 Arm Russian Swings
10 Pull Ups
-then-
600m Run

 

 

-----

Wednesday July 27, 2016

CROSSFIT
 

WARM UP
Stick Game!

 

STRENGTH

In 20 minutes, build to a heavy 30m 1 Arm Carry with each arm.

 

SKILL

2 rounds for Quality:
10 Beat Swings
10 Drop to Kip from Top of Pull Up position
5 Hips to Bar Kips

*If you do not have 3 Strict Pull Ups scale to 5 Pull Up Negatives (band as necessary)

3 Jump to Bar Muscle Ups
         -or-
10 Standing Butterfly Pull Ups
         -or-
3-5 Kipping Pull Ups

  

WOD

AMRAP in 12 minutes:

3 Bar Muscle Ups
6 Power Snatch (95/65)
9 Lateral Burpees Over the Bar

*Scale BMU to Chest to Bar Pull Ups/Kipping Pull Ups/Strict Banded Pull Ups

 

----- 

Thursday July 28, 2016

 

FITNESS

WARM UP

5 minute Row at slow to moderate pace
10 Squat Thoracic Rotations
10 Bird Dogs (each side)
5 Inch Worms

 

WOD 1
3 rounds with 1 minute rest
200m Run
12 Box Jump Overs

 

WOD 2

EMOM for 15 minutes:

A- 30 seconds Assault Bike Calories
B- 2x20m MedBall Carry Shuttle (30/20)
C- 15 second side plank hold each side
D- 30 seconds Row for Calories
E- Rest

 

-----

CROSSFIT

If you can do some DUs but struggle, alternate the above options: 1 round of drills+ 1 Max UB set

 

With an empty barbell:

6 Straight Leg Deadlifts
6 Muscle Clean Strict Press
6 Push Press
6 Push Jerks
6 Power Clean and Jerks

 

BARBELL CYCLING

Power Clean and Jerk

EMOM for 3 minutes:
10 reps

-rest 2 minutes-

EMOM FOR 3 minutes:
7 reps

-rest 2 minutes-

EMOM for 3 minutes
5 reps

-rest 2 minutes-

EMOM for 3 minutes
3 reps

 

WOD

500m Row
then 3 rounds:
40 Double Unders
20 Russian KB Swings (70/53)
10 Thrusters (115/75)
 

----- 

Friday July 29, 2016

 

BAEWATCH

WARM UP

Row/Run/Bike 2 minutes
3 Elbow to Instep w/rotation each side
20 Mountain Climbers
10m Side Shuffle each way
10m Broad Jump/High Jump

 

 

A. Alternating with a partner, E2MOM for 20 minutes:

Row 20/15 Calories
8 Box Jump overs
AMRAP Burpee Wall Balls in remaining time

 

*You have 2 minutes to complete the work and hit as many Burpee Wall Balls as possible.  Then, rest while your partner does the same for 5 rounds each.

 

B. Partner AMRAP in 12 minutes:

Partner A-Run 200m
Partner B-Plank Hold

 

*If partner B drops plank, each partner owes 5 Burpees immediately after WOD.

 

----- 

JACKED AND TAN

 

A. E2MOM for 20 minutes:

Sled Push 30m Unbroken

 

Add weight each push.  Partner up and alternate on the sled and try and go every 2 minutes.

 

B. Superset

1. 5x6 Back Rack Reverse Lunges (each leg)

2. 10 Jumping Squats as high as possible

*Immediately go into jumping squats after racking the barbell

 

C. 3 rounds, rest as needed:

10 Assault Bike Calories for time:

 

----- 

FITNESS

 

WARM UP

200m Run
10m High Knees
10m Butt Kicks
10m Side Shuffle each way
10m Straight Leg Swings
10m Karioka each way
10m High Jump Broad Jump

 

WOD 1

EMOM for 12 minutes:

A-10 Wall Balls (20/14)

B-3 High Box Jumps

 

WOD 2

AMRAP in 11 minutes:

12 KB Sumo Deadlifts (70/53)
30m 1 Arm Carry (each arm)
12 Burpees to Plate

 

----- 

Saturday July 30, 2016

WARM UP

Run 200m
10 Boot Straps
5 Inch Worms w/ Push Ups
10m High Knees
10m Reverse Walking Lunges
10m Karioaka each direction

 

In 20 minutes:

Row 500m

-AMRAP in remaning time-

400m Run
30 KB Sumo DL (70/53)
25 Air Squats
200m Run
15 KB Swings (70/53)

10 Burpees

 

-----

 

Sunday July 31, 2016

 

BEACH WOD CANCELED

9AM Class

Partner "Hotshots 19"

6 Rounds
30 Goblet Squats (53/35)
20 Power Cleans (135/95)
10 Strict Pull-ups
Run 400m together


Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.