Jul 25, 2016
Strength
Every 1:30 for 12:00:
- 6 Wall Facing Handstand Push Ups
- 6 Strict Chest to Ring Pull Ups or 10-20s False Grip Hold
Every 1:30 for 9:00:
- 5 Ring Dips + 5s Support Hold + 5 Ring Rows in a false grip
Conditioning
Complete as many rounds and reps as possible in 15:00 of:
- 5 Wall Walks
- 10 Toes to Bar
- 15 V-Ups
Rest 1:1 for the duration of 15:00.
Optional Independent Work
3 Sets:
- 6-8 Seated Dumbbell External Rotation
- 6 Dumbbell Skull Crushers @ 30X0
- 10 Plank Rotations per side
Jul 24, 2016
Strength
Deadlift from a 4″ deficit
- 8 @ 70%
- 6 @ 75%
- 6 @ 80%
- 8 @ 70-80%
*Fitness will do deadlifts without the deficit.
Conditioning
Complete as many rounds as possible in 10:00 of:
- 30m Double Kettlebell Waiter’s Walk (53/35)
- 15 Calorie Bike or Row
- 20 Kettlebell Swings (53/35)
Optional Independent Work
5 Sets:
- 2 Position Pause Snatch @ 80+% (mid-thigh, knee)
*Pause 1s at mid-thigh and knee before completing the lift.
Jul 22, 2016
0845 Weightlifting
1000 CrossFit
With a partner, for time:
- 500m Row
- 20 Burpee Box Jump Overs
- 500m Row
- 30 Burpee Box Jump Overs
- 500m Row
- 40 Burpees
- 500m Row
- 50 Push Ups
- 500m Row
Both team members will row 500m every time. Split the work during the burpees and push ups.
Jul 21, 2016
Strength
Performance: Clean
- 5 total working sets, building up to a 1 rep max
Fitness: Hang Clean
- 5 total working sets, building up until form degrades
Conditioning
3 Sets:
In 5:00, climb the ladder, adding 3 reps every round:
- 3 Dumbbell Squat Clean to Push Press (35/25)
- 3 Calorie Row
- 6 Dumbbell Squat Clean to Push Press
- 6 Calorie Row
- And so on up the ladder…
2:00 Walking rest between sets.
Score = lowest round
Optional Independent Work
3 Sets:
- 1 Front Squat w/ 1s pause in the bottom
- 3-5 Ring to Chest + 3-5 Kip to Catch
- 6 Dumbbell Push Press
Jul 20, 2016
Strength
Performance: Snatch
- 5 total working sets, building up to a 1 rep max.
Fitness: Hang Snatch
- 5 total working sets, building up until form degrades.
Conditioning
Four rounds for time of:
- 15 Ring Rows
- 20m Plate Overhead Walking Lunges (45/25)
- 20m Burpee Broad Jump
15:00 Time Cap
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 90%
- 5-15m Handstand Walk
- 6 Dumbbell Curls per arm @ 30X0
