Weekly Programming: 0702 – 0708

Monday, July 02, 2018

L200

“Captain Crunch”
AMRAP 4:
3 Rounds:
– 12 Deadlifts (95/65)
– 9 Hang Power Cleans (95/65)
– 6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 12 Deadlifts (135/95)
– 9 Hang Power Cleans (135/95)
– 6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

L100

AMRAP 4:
3 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
2 Rounds:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

Rest 4 minutes.

AMRAP 4:
1 Round:
– 15 Air Squats
– 12 Russian KBS
– 9 DB Push Press
– Max Burpees in Time Remaining

 


Tuesday, July 03, 2018

L200

“Team Tosh Sprints”
Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

L100

Teams of 2
3 Rounds:
– 200 Meter Run
– 400 Meter Run
– 600 Meter Run

 


Wednesday, July 04, 2018

All Levels

4th of July WOD! Only one class today 9:30-11am.

“The Seven”
Seven rounds of:
– 7 Handstand Push-Ups
– 7 Thruster (135/95)
– 7 Knees to Elbows
– 7 Deadlift (245/165)
– 7 Burpees
– 7 Kettlebell Swings (70/53)
– 7 Pull-Ups

The above is the Rx version, it should take anywhere from 35 to 55 minutes. Only attempt this if you have been CrossFitting regularly (4-5x per week) for over 2 years.

Below are some additional scaling options:

7 Rounds For Time:
– 7 Handstand Push-Ups (Push-Ups / Snaking Push-Ups)
– 7 Thrusters (135/95) (115/75) (95/65) (75/55)
– 7 Knees to Elbows (Knees to 90 degrees / straight leg raises on the floor)
– 7 Deadlifts (245/175) (225/155) (205/135) (185/115)
– 7 Burpees
– 7 Kettlebell Swings (70/53) (53/35) (44/26) (35/18)
– 7 Pull-ups (banded pull-ups / difficult ring rows)

Check out this workout’s story here: https://www.crossfit.com/workout/2010/05/30#/comments

 


Thursday, July 05, 2018

L200

“Heartbreak Kid”
3 Rounds:
– 10 Front Squats (185/135)
– 20 Chest to Bar Pull-Ups
– 50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

L200

3 Rounds:
– 10 Front Squats
– 20 Pull-Ups
– 50 Double Unders

 


Friday, July 06, 2018

L200 – Strength

Back Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Instep Inferno”
4 Rounds:
– 400 Meter Run
– 50 Air Squats

L100 – Strength

Back Squat: 4 x 5

L100 – Conditioning

4 Rounds:
– 200 Meter Run
– 50 Air Squats

 


Saturday, July 07, 2018

All Levels

“Fight Gone Bad”
3 Rounds of 1 Minute at Each Station:
– Wallballs (20/14)
– Russian KBS (53/35)
– Box Jumps (20″)
– Push Press (75/55)
– Calorie Row
– Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the wallballs. All weighted movements should be completed at loads that allow for 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps. With the room ideally flowing from movement to movement as the workout is written, stagger by two minutes if short on equipment.

 


Sunday, July 08, 2018

All Levels – Strength

One Power Clean + One Squat Clean:
– Build to a Moderate Complex

All Levels – Conditioning

“Mr. Clean”
On the 3:00 x 6 Rounds:
– 400 Meter Run
– 3 Power Cleans (115/80)
– 3 Squat Cleans (115/80)

*Score is slowest round.

In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Footwork and technique take priority over what weight is on the bar. Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized. Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.