Holiday Weekend Schedule:
Saturday –
8am – Masters CrossFit
9am – Regular CrossFit
10am – Barbell
11am – Free Intro to CrossFit
Sunday –
8am Endurance
Monday –
9am Hero WOD (only class of the day)
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Monday 6/27
A) Box squat introduction
B) EMOM x 12 min
1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)
2: banded pull-aparts x 15-20
3: rest and increase load on BS if able
C) EMOM x 15 min
1: 10 front rack reverse lunges (115/75)
2: 6-12 toes to bar
3: 20-40 double unders
Tuesday 6/28
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Run 800 Meters
– 21 Kettlebell Swings (53/35)
– 12 Pull-Ups
*Note times for each set, and add them for total working time.
*Scale distance on run to keep from walking.
B) 2 sets:
– 12 Hawaiian squats (6/side)
– 1 min couch stretch/side
Rest as needed
Masters
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Run 400 or 600 Meters OR Row 500/400 or 750/625 Meters
– 21 Russian Kettlebell Swings
– 12 ring rows or pull-ups variation
Wednesday 6/29
A) EMOM x 15 min (5 sets)
1: Push press x 4 reps (all sets at or heavier than on 6/15)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/15)
3: 10-12 V-ups
B) 10 min AMRAP:
– 1000m row
– Max effort man makers in remaining time (35-40/20-25)
(Row + push-up + row + power clean + thruster)
Masters
A) E3MOM x 15 min (5 sets)
– Push press x 6 reps
– Bent over DB row x 8-10/side
– V-ups x 10-12
B) 10 min AMRAP:
– 1000m row
– In remaining time complete AMRAP of:
- 5 deadlifts (TnG with moderate weight)
- 7 push-ups (full depth)
- 9 box jumps/step-ups
Thursday 6/30
A) E2MOM x 10 min (5 sets)
– Power Clean Cluster 1.1.1
*Rest exactly 10 seconds between reps.
*Start at 70-75% and build if able.
B) Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)
Station 3 – 5-10 Strict Handstand Push-Ups
Station 4 – 200m run @ 90-95%
*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.
Masters
A) Tabata x 4 min (8 sets):
– 20 sec hollow rock OR hollow hold OR abmat sit-ups
R2M, then…
Tabata x 4 min (8 sets):
– 20 sec super plank bows and toes OR hands and toes (push-up position)
B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):
Station 1 – 5-10 NPU burpee box step ups
Station 2 – 8 hang power cleans (BB or DB)
Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)
Station 4 – 200m run
*break up reps to achieve best form for each work period.
Friday 7/1
A) E2MOM x 12 min (6 sets)
– 2 position snatch (hang + 2” below knee)
*start at 65% and work up to at least 85% with full squat snatches.
*goal is to build heavier than last week.
B) “Nancy”
5 rounds for time of:
– 400 meter run
– 15 overhead squats (95/65)
Saturday 7/2
8am Masters CF
9am CrossFit
10am Barbell
11am Intro to CrossFit (free)
Sunday 7/3
8am Endurance
