Tuesday 2015.09.01
Strength
Every 90 seconds for 15 minutes (10 rounds):
Fitness: 1 Hang Snatch
Performance: 1 Snatch
Conditioning
For time:
1,000m Row
3 Rounds of:
- 15 Overhead Squat (115/75)
- 15 Ring Dips
Monday 2015.08.31
Strength
Festivus Athletes:
2 Rounds:
- 0:30 max repetition Deadlift (you choose weight, no higher than 225/155)
- 0:90 Rest (load stays the same)
– rest 3 minutes –
3 Rounds:
- 0:30 max Wall Walks (intermediate) OR shoulder to overhead (85/55 – no racks)
- 0:30 rest
Non-Festivus Athletes
Push Press: 2-2-2-2-2
Conditioning
In teams of 2, complete 6 rounds alternating whole rounds:
- 50 Double Unders
- 20 Box Jump Overs (24″/20″)
Saturday 2015.08.29
0845 Weightlifting
1) Work up to a heavy set of 5 Tall Snatch, then 5 @90%, 5 @80%
2) Work up to a heavy set of 3 Power Clean, then 3 @95%, 3 @90%
3) Work up to a heavy set of 3 Jerks, then 3 @95%, 3 @90%
1000 CrossFit (Bring A Friend Day!)
In teams of 4, 35 minutes:
Buy in: 1,000m Farmer Walk. Two people work, switching as often as you like.
In time remaining, as many rounds as possible, with one person working at a time (relay style):*
- 4 x 250m Row
- 4 x 10 Sit Ups
- 4 x 10 Goblet Squats
- 4 x 10 Box Jumps
*Every minute, on the minute, 15 burpees per team!
Friday 2015.08.28
Strength
1A) 3x 6-8 Romanian Deadlifts @21X1
– rest 90 seconds –
1B) Max reps handstand push ups
– rest 90 seconds –
Conditioning
3 rounds for time of:
- 50 Double Unders
- 25 Burpee Box Jump Overs
Mobility/Close
2×5 Jefferson Curl with 0:30 hold on bottom of last rep of each set
Wednesday 2015.08.26
Strength
Four sets of:
- Bench Press x 4-6 reps @ 20X1
Rest 60 seconds - Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds
Conditioning
In teams of two, partners alternate movements to complete three sets each of:
- Kettlebell Swings x 20 reps (24/16 kg)
- Dips x 15 reps
- 400 Meter Run