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Monday 8/17
Fitness & Performance
A) E4M x 4 sets:
– 8 BB strict press
– 8-12/s SA DB bent over row
– 8 ring face pulls
*Heavier than 8/7
Fitness
B) CrossFit Open WOD 18.1 (Scaled)
20 min AMRAP:
– 8 hanging knee raises
– 10 DB hang power clean & jerk (5/5 @ 35/20)
– 14/12 cal row
Performance
B) CrossFit Open WOD 18.1 (RX)
20 min AMRAP:
– 8 toes to bar
– 10 DB hang power clean & jerk (5/5 @ 50/35)
– 14/12 cal row
Tuesday 8/18
Fitness
A) E3M x 6 sets:
– 4 back squats
After odd sets – 8/s SA ring rows with dip + reach
After even sets – 8-12 DB floor press
B) 5 rounds for time:
– 4 burpee box step-ups (sub up/downs)
– 12 RKB swings
– 12 or 16 wallballs
– 200m run
R60S
Performance
A) E3M x 6 sets:
– 4 back squats @ 80-85% (2-3 RIR)
B) 5 rounds for time:
– 5 burpee box jump overs (24/20”)
– 15 RKB swings (70/44)
– 20 wallballs (20/14)
– 200m run
R60S
Wednesday 8/19
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets – 20 alternating KB gorilla rows
After even sets – 10 tough DB goblet squats
B) E90S x 10-15 sets:
– 20 single unders
– 8 SA DB hang power snatch (4/4)
– 6 push-ups
– 8 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
B) E90S x 10-15 sets:
– 20 double unders
– 8 SA DB hang power snatch (4/4 @ 50/35)
– 8/6 push-ups
– 8 air squats
RX+ complete with deficit push-ups and 12 air squats
Thursday 8/20
Fitness
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 1000m bike
– 12 hang power cleans (115/75, 95/65, 75/55)
– 250/200m row
– 12 front squats
– 8-12 strict or 12 kipping pull-ups
Station 2:
– 500/400m row
– 12 deadlifts
– 200m run or 500/400m bike
– 12 ring dips
– 16 medball press-out sit-ups
Performance
E8M x 4-6 sets (2-3 each):
Station 1:
– 400m run or 1000m bike
– 12 hang power cleans (115/75, 95/65, 75/55)
– 250/200m row
– 12 front squats
– 8-12 strict or 12 kipping pull-ups
Station 2:
– 500/400m row
– 12 deadlifts
– 200m run or 500/400m bike
– 12 ring dips
– 16 medball press-out sit-ups
Friday 8/21
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/s SA DB incline press
Even sets:
– 8/s SL RDLs w/ rack assist (back leg extended
– 10 tall kneeling banded lat pull-downs
Performance
A) E2M x 8 sets
Sets 1-4: 1 clean pull + 1 hang power clean
Sets 5-8: 1 power clean
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/s DB/KB split squats (regular or rear foot elevated)
– 10-20 band or cable tricep push-downs
– 10 ring face curls
– 5/s banded pallof press @ 5050 tempo (green)
OR
Conditioning Option
TBA
Saturday 8/22
Fitness & Performance
TBA
Sunday 8/23
Gym closed