A) Every 2 minutes x 8 sets:
– 2 TnG squat cleans
*Work on efficient barbell cycling building heavier than last week’s 3s.
B) Every 4 min x 4-5 sets
– 250/200m row
– 15 wallballs (20/14)
– 7 power cleans (135/95)
Author: Ryan Savard
A) EMOM x 4-6 sets
Station 1: 20 double unders + 8 pull-ups
Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)
Station 3: 6-10 box jumps + step down
Station 4: 200m run
Station 5: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
Games Week! (Programming Overview: Jul. 30 – Aug. 5)
This week starts the beginning of the 2018 CrossFit Games! Watch the best CrossFit athletes from around the globe compete head to head from Wednesday 8/1 to Sunday 8/5. A list of the events is posted HERE for individuals, teams, masters, and teens. You can bet we will be streaming the games live at the gym!
Monday 7/30
A) E90S x 8 sets
– split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 2 rounds for time:
– 800m run
– 25 toes to bar
– 25 KB swings (53/35)
*RX+ use 70/44.
Tuesday 7/31
A) E2.5M x 6 sets:
– 4 front squats
*Heavier than last week’s 5s.
B) Every 3 minutes x 4-7 sets:
– 12/9 cal row
– 10 thrusters 95/65
– 8 bar facing burpees
*RX+ perform 15/12-12-9 reps.
*Scale reps if needed to leave time for rest each round.
Wednesday 8/1
A) EMOM x 4-6 sets
Station 1: 20 double unders + 8 pull-ups
Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)
Station 3: 6-10 box jumps + step down
Station 4: 200m run
Station 5: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
Thursday 8/2
A) Every 2 minutes x 8 sets:
– 2 TnG squat cleans
*Work on efficient barbell cycling building heavier than last week’s 3s.
B) Every 4 min x 4-5 sets
– 250/200m row
– 15 wallballs (20/14)
– 7 power cleans (135/95)
Friday 8/3
A) E3M x 5 sets:
– 6 deadlifts
– 5-15 strict handstand push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– -45-60 sec earthquake bar hold
– 8/side weighted box step-ups
– 10 tough ring dips (banded or weighted)
– 10 supinated DB curls
Saturday 7/28
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 7/29
8am Endurance
10-12 Open gym
Potluck Pool Party This Saturday!
Hot temps got you down? Well this Saturday (8/4) from 12-3pm we are throwing a pool party! Steven and Jamie are nice enough to offer up their pool for the event. Their house is located at 5101 Victor St.
The gym will be providing beef and vegetarian burger patties but we need help with the rest which is why we’ve decided to make this a potluck style party. Please check out the sign-up sheet HERE and put your name down for whatever you wish to bring.
Alcohol will be BYOB and please be responsible. This will be a family friendly event so feel free to bring spouses and kids!
A) E90S x 8 sets
– split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 2 rounds for time:
– 800m run
– 25 toes to bar
– 25 KB swings (53/35)
*RX+ use 70/44.
A) E4M x 4 sets:
– 6 deadlifts
– 16 alternating standing single arm overhead press
*Deadlifts should be around 75-80ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 60 sec of handstand walk practice
– 10 slide hamstring curls @ 20X1
– 1 lap double KB overhead carry
– 10-15 perfect v-ups @ 2121
A) Every 2 minutes x 6 sets:
– 3 TnG squat cleans
*Work on efficient barbell cycling starting at 60% and building.
B) 12 min AMRAP:
– 12/9 cal row
– 12 alternating DB snatches
– 12/9 cal row
– 12 pull-ups
A) Every 2 min x 4-5 sets
Station 1: 400/325m row
Station 2: 8 hang power snatches (95/65) + 10 box jump overs
Station 3: 12 alternating front rack reverse lunges + 8 burpees over the barbell
Station 4: rest
RX+ use 115/75.
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.