Sep 30, 2016
0845 Weightlifting
1000 CrossFit
With a partner, complete 2 rounds for time of:
- 1000m Row (switch every minute)
- 25 Burpees
- 50 Wall Balls (20/14)
- 1000m Row (switch every minute)
- 25 Box Jumps (24/20)
- 50 Kettlebell Swings (70/53)
The burpees/wall balls and the box jumps/kettlebell swings can be done simultaneously and partitioned however you choose. Once the 25/50 reps are completed you may begin the row.
Sep 29, 2016
Strength
4 sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Butterfly Pull Ups
Scales:
- 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- Kipping pull ups if you are capable of 5 or more strict pull ups
- Kip swing if you do not yet have 5 strict pull ups
In 12:00, work through 3-4 sets of:
- 5-7 Inverted Rows
- 5 Shoulder Rows each direction
- 5-7 Dips on boxes
Scales:
- Position body so you are more upright
- 4-6 Scap Pull Up Plus
- 5-7 Dips on boxes with feet on ground
Conditioning
Complete as many rounds as possible in 7:00 of:
- 3 Inchworm
- 5 Toes to Bar
- 7 V-Ups
Optional Independent Work
3 Sets:
- 8-12 Dumbbell Shoulder External Rotation
- 8 Skull Crushers @ 30X0
- 6 Windmill each arm
Sep 28, 2016
Strength
Deadlift
Conditioning
3 Sets:
Complete as many rounds as possible in 4:00 of:
- 35 Double Unders
- 10 Hang Power Snatch (75/55)
- 10 Push Ups
Rest 2:00 between sets.
*Fitness group may scale the barbell hang power snatch to alternating dumbbell snatch.*
Optional Independent Work
Every minute, on the minute, for 10:00:
Sep 27, 2016
Strength
Performance: Clean and Jerk
Fitness: Hang Clean and Jerk
- Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10m Farmer’s Carry Walking Lunge (heavy)
- 10m Reverse Crawl
- 20m Reverse Sled Drag (heavy)
Rest the same amount of time it took to complete the round.
Optional Independent Work
3 Sets:
- 1 Overhead Squat with a pause in the bottom
- 8 Push Press
1 Set:
Sep 26, 2016
Strength
Performance: Snatch
Fitness: Hang Snatch
- Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.
Conditioning
Complete as many rounds as possible in 10:00 of:
- 15 Burpees
- 15 Calorie Bike or Row
- 15 Box Jumps (20/14)
- 15 Calorie Bike or Row
- 15 Dumbbell Clean and Press (35/20)
- 150m Run (10m = 1 rep)
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 90%
- 5-10m Wall Facing Handstand Side Walk per side
- 8 Dumbbell Hammer Curls @ 30X0
