The Body Fat Testing truck is going to be at the gym tomorrow evening. If you are wanting to test your body composition (both fat and lean mass percentage) then go ahead and sign up for a time or find out more information by clicking HERE. If you are retesting then use the promo code “RETEST” for a discount.
Check out this video on box squatting technique breakdown by clicking HERE.
Don’t have double unders yet? The first step is to get your own rope. The best rope that I have used has been the RPM Speed Rope which can be ordered HERE. You can also start in on these other tips listed HERE. You will have to practice before and/or after class daily. Trying them once a week during a WOD won’t cut it!
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Monday 7/11
A) EMOM x 12 min
1: Box squat x 4 reps @ 21X1 (build heavier than 6/27)
2: bent over fly x 10-15 @ 20X0
3: rest and increase load on BS if able
B) EMOM x 15-18 min
1: 10 DB/KB weighted walking lunges (70/44, 53/35, 35/25 each hand)
2: 4-6 strict handstand push-ups
3: 30 double unders + 5 burpees
*HSPU scaling options: kipping w/ 3-5 sec negative > banded w/3-5 sec negative > L-seated DB press x 10 reps
*DU scaling option: 30 seconds of continuous singles
Masters
A) EMOM x 12 min
1: Box squat x 5 reps @ 21X1 (build heavier than 6/27)
2: bent over fly x 10-15 @ 20X0
3: DB L-seated press x 10 reps
B) EMOM x 15 min
1: 10 DB/KB weighted walking lunges/step-ups
2: 6-10 push-ups (use box to get full ROM)
3: 30 sec of single unders + 5 NPU burpees
Tuesday 7/12
A) EMOM x 15 min (5 sets)
1: Push press x 3 reps (build from 75% to at or near a 3RM)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/29)
3: 10-12 DB anchored sit-ups (no arms, add weight to chest if able)
B) Four rounds for time of:
– Run 400 Meters
– 15 Push Presses (115/75, 96/65, 75/45)
Masters
A) EMOM x 15 min (5 sets)
1: Push press x 5 reps (build to heavy set of 5)
2: 3-5 Negative supinated pull-ups (3-5 seconds down)
3: 10-12 DB anchored sit-ups
B) Four rounds for time of:
– Run 200m
– 10 DB push presses
– 10 ring rows
Wednesday 7/13
A) Every 8 minutes, for 32 minutes (4 sets) of:
– Row 750/600 meters
– 15 deadlifts (185/125, 155/105, 135/95, 115/75)
– 12 push-ups (chest to floor)
– 9 box jump overs (24/20”)
*Note times for each set, and add them for total working time.
*Increase interval times to 10 or 12 minutes if needed.
*Deadlifts should never get ugly and should stay UB for first 2 sets at least.
B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine
Masters
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Row 500/400 or 750/625 meters
– 15 tough Russian KB swings
– 12 goblet squats
– 9 push ups (full ROM)
B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine
Thursday 7/14
A) Every 90 sec x 15 min (10 sets):
– 1-2 front squats @ 90% (or 3-5% more than 7/7)
B) Every 4 minutes x 16-20 min (4-5 sets):
– 200m run
– 10 thrusters (115/75, 95/65)
– 6-10 CTB pull-ups
*RX+ perform 1-3 muscle ups instead.
Masters
A) Every 90 sec x 15 min (10 sets):
– 1-2 back squats (heavier than 7/7)
B) Every 4 or 5 minutes x 16 or 20 min (4 sets):
– 200m run
– 10 DB thrusters
– 6-10 scaled pull-ups
Friday 7/15
A) Quickly build to an 90% power clean
B) Every 30 sec x 10 min (20 reps)
– 1 power clean @ 90%
C) 3 rounds not for time:
– 15 BB hip extensions @ 20X1
– Double DB overhead walk AHAP x 1 lap
– Box push x 1 lap
– 20 banded woodchoppers/ side
*don’t rest more than 1-2 minutes between movements
Saturday 7/16
8am Masters CrossFit
9am CrossFit
10am Barbell
11am FREE Intro to CrossFit
Sunday 7/17
8am Endurance