We are testing the box squat, weighted pull-up, and front squat this week. Overall, we are going to be focusing more on strength with both the big lifts and the accessory movements due to the heat. The intention is to give you a good yet tolerable workload every class to keep you coming 4+ times per week. Make sure you are hydrating, eating clean, and sleeping 7+ hours per night so you are recovering as much as possible.
——————–
Monday 7/25
A) In 10 minutes build to today’s 1RM Box Squat
Followed by…
E2MOM x 6 min (3 set):
– Tempo back squat x 3 reps @ 42X1
*Perform the tempo back squats @ 75% of today’s box squat
B) Three rounds for time of:
– Run 400 meters
– 12 toes to bar
– 9 front squats (185/125, 135/95, 95/65)
*Front squats should be challenging but mostly if not all unbroken.
Tuesday 7/26
A)Build to 80% of your push press quickly
B) EMOM x 15 min (5 sets)
1: Push press x 2 reps (build from 80% to at or near a 2RM)
2: Build to a heavy weighted pull-up over sets of 3-2-2-1-1
OR perform 6-8 bent over BB rows if still working on your first pull-up
3: 10 DB deadlifts @ 20X1
C) AMRAP in 6 minutes of:
– 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 2 minutes, and then…
AMRAP in 6 minutes of:
– 12 Ring Dips
– 15 Box Jump-Overs (24″/20″)
Rest 2 minutes, and then…
AMRAP in 6 minutes of:
– Row for calories
Wednesday 7/27
A) EMOM x 10 min
– 1 power clean + 1 hang (squat) clean
*Build from 65% to today’s heavy.
B) AMRAP in 5 minutes:
– 5 Squat Cleans (135/95 lbs.)
– 10 Burpees Over the Barbell
*This is a capacity test and should be full effort.
C) 3 sets:
– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)
– 15 bent over reverse flys @ 20X0
Rest as needed
Thursday 7/28
A) EMOM x 8 min
– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat
*Build to a heavy but technically sound weight.
B) 3 sets:
– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)
*Concentrate on no failed reps.
C) 4 sets not for time:
– 3 deadlifts to knee cap + 1 deadlift @ 75%
*Pause 2 sec at knee and 2 sec on ground.
– 10 L-sit single leg lifts/side (elevate hands if needed)
– 30-45 sec “nose and toes” handstand hold
– 30-50 UB double unders or 1 min DU practice
D) Want more? Optional conditioning:
– Row 4000m at 15 sec slower than your PR 2K pace.
Friday 7/29
A) EMOM x 5 min – Front squat
Min 0: 2 @ 60%
1: 2 @ 65%
2: 2 @ 70%
3: 1 @ 75%
4: 1 @ 80%
R60S then…
B) E2MOM x 10 min – Front squat
Min 6: 1 @ 85%
8: 85-90%
10: 90%
12: 90+%
14: 90+%
*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.
C) Every 5 minutes, for 15-20 minutes (3-4 sets):
– Run 400m
– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)
– 3-5 muscle ups OR 3-5 banded muscle-up turnovers on low rings + 6-10 push-ups
*Use a deficit of 4-6” on HSPU if able.
*Scale with kipping, banded, or L-seated DB presses.
Saturday 7/30
8am Masters
9am CrossFit
10am Barbell
11am Intro to CrossFit
Sunday 7/31
8am Endurance
