Monday 7/29
Fitness & Performance
A) E90S x 8 sets:
– 4 push press
*Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5.
Fitness
B) Every 6 minutes x 3 sets:
– 30/20 cal row
– 10 strict pull-ups
– 10 DB push press
Performance
B) Every 6 minutes x 3 sets:
– 30/20 cal row
– 15 chest to bar pull-ups
– 10 strict handstand push-ups
Tuesday 7/30
Fitness
A) E2M x 6 sets:
– 6 double KB front squats @ 32X1 tempo
– 2-3 negative supinated pull-ups
B) 3 rounds for time:
– 20 wallballs
– 25 KB swings
– 30 abmat sit-ups
Performance
A) E2M x 6 sets:
– 3 x 1&¼ front squats
– 2-3 weighted supinated pull-ups
*Build on front squats from 65%.
B) 3 rounds for time:
– 30 wallballs (20/14)
– 25 KB swings (53/35)
– 20 box jumps with step down (24/20)
Wednesday 8/1
Fitness
A) EMOM x 5 sets
1: 6/side DB bench presses @ 2111 tempo
2: 8 DB/KB Romanian deadlifts
3: 6/side banded diagonal wood choppers
B) Every minutes x 4-6 sets:
– 200m run
– 8 double DB hang power snatch
– 40 single unders
*Aim for increasing intensity on run every set.
Performance
A) E90S x 10 sets
Sets 1-3: 3 stop snatch pull + high hang snatch
Sets 4-6: 2 stop snatch pull + hang snatch
Sets 7-10: pause snatch
*1st stop is 2” below knee, 2nd stop is right above knee cap, 3rd stop is at top of quad.
*Go off feel today, don’t worry about percentages.
B) Every 3 minutes x 4-6 sets:
– 200m run
– 5 hang squat snatch
– 30 double unders
*Pick a weight on snatch and try and build every set but keep UB.
*Aim for increasing intensity on run every set.
Thursday 8/2
Fitness
A) E2MOM x 10 sets (5 each, alternating)
1: 6/side rear foot elevated split squats
2: 6 BB rows @ 3011 tempo
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 8 DB deadlifts + 6 hang power cleans + 4 push press
3: 6-12 burpees over the DBs
Performance
A) E2MOM x 10 sets (5 each, alternating)
1: 6/side rear foot elevated split squats
2: 6 BB rows @ 3011 tempo
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 power cleans (115/75)
3: 8-12 burpees over the bar
*RX+ perform 15/12 cal row
Friday 8/3
Fitness & Performance
A) Every 5 minutes x 5-6 sets:
– 400m run
– 8 strict pull-ups
– 12 toes to bar (or T2B progression)
– 16/12 perfect push-ups
B) E90S x 2 sets each:
Station 1 – 60 seconds of reverse snow angels (slow & controlled)
Station 2 – 60 seconds of side plank (left)
Station 3 – 60 seconds of band pull aparts
Station 4 – 60 seconds of side plank (right)
Saturday 8/4
8am CrossFit & Masters
TBA
9am CrossFit
TBA
10am Intro To CrossFit & Open Gym
Sunday 8/5
8am Endurance
TBA
10-12pm Open Gym