——————–

Monday 8/10

A) Every minute, on the minute, for 10 minutes:

– Split Jerk x 2 reps @ 70-80%

Footwork should be perfect at this weight!

B) Every 4 minutes, for 20 minutes (5 sets) for times:

– 12/9 cal row

– 4 Power cleans @ 70% of 1RM clean

– 4 Front squats

– 4 Shoulder to overhead

 

Tuesday 8/11

Every 6 minutes, for 24 minutes (5 sets) for times of:

– 10 Alternating Single-Arm DB Snatch (50-75/20-45)

– 8-12 Pull-Ups (UB if possible)

– 400 m run

OR every 8 min for 32 min (4 sets)

OF every 10 min for 30 min (3 sets)

+

3 sets not for time of:

– Single arm dumbbell row x 8/arm @ 2111

– R30S

– Hollow Hold x 30-45 seconds

– R30S

 

Wednesday 8/12

A1) Bench press 6-8 @ 3011; R30S

A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets

+

2 rounds for time of:

– Row 500 Meters

– 20/15 Hand-Release Push-Ups

– 30 Russian KB Swings (53/35)

– Run 400 Meters

 

Thursday 8/13

A) Build to a heavy set in 8 min of:

– 1 hang power snatch + 1 power snatch (not TnG)

B) EMOM x 10-12 min

E: 5 TnG power snatch (tough but technically sound)

O: 5 burpee + box jump – SD (24/20”)

C) 3 sets not for time:

– Dumbbell external rotations x 8-10/arm @ 2020

– Rest 60 sec

– L sit accumulation 30-60 sec

– Rest 60 sec

 

Friday 8/14

A) Front squat

– Build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

B) Every minute, on the minute, for 18 minutes:

min 1: 10-20 Double-Unders + 10 UB Pull-Ups

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/35)

min 3: 6-10 Push Press (same weight)

 

Saturday 8/15

8am – Masters

9am – CrossFit

10am – Level 2

11am – Free Intro Class

 

Extra Credit

Strength

5 sets of:

– 1 halting clean deadlift (pull bar off ground but stop at pockets)

– 1 clean pull

– 2 power cleans (not TnG)

 

Skill

Three sets, not for time, of:

– Bar muscle ups x 3-6 reps (may use band assistance)

– Freestanding handstand hold x 30 seconds (use assistance if needed)

– Double unders x 30-40 reps

 

Conditioning

– Row 1,000m at 85% pace

– Rest 5 min x 4; keep same pace

No Ordinary Race sign-up >HERE<

——————–

Monday 8/3

*TESTING DAY*

A) Find back squat 1RM

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 97%

1 rep @ 101+% (be smart)

– R3M between sets, more on last two if needed

+

“Jackie” re-test

For time:

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups

 

*Compare Jackie to 6/1/2015

 

Tuesday 8/4

*TESTING DAY*

A) Split stance push jerk from behind the neck – 3×3; rest as needed

*Pause 2-3 sec in receiving position

B) Every 2 min, for 16 minutes (8 sets):

– Split Jerk, build to a 1RM

*Build from 65-101+%

C) Strict press – build to 1RM

3 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 97%

1 rep @ 101+% (be smart)

– R3M between sets, more on last two if needed

D) Optional work, 3 sets not for time:

– 6-8 strict T2B/knee tuck (keep hollow position tight!)

– 6-8 partner assisted strict HSPU

– Weighted Plank Hold x 60 seconds

 

Wednesday 8/5

*TESTING DAY*

A) High hang power clean 3×3 @ light weight; R2M

*work on transition to front rack receiving position

B) Clean pull clusters 1.1 R10S/2M x 3 sets

*at over 100% of 1RM power clean

C) Build to a 1RM power clean in 12-15 min

+

2,000m row test!

 

*Have a goal pace in mind. Start out at about 1-2 sec greater than pace you’ve held during past interval work. Try and take a sec off every 500m split, ending with an average at your ideal pace. Go hard at the finish. This is a tester!

 

Thursday 8/6

*Pick an option that works for your ability level.

 

Perform at 80-90%:

Every 6 min x 30 min (5 sets)

– Run 400m

– 50 DU

– 30 Russian KB swings (70/53)

OR

Every 8 min x 32 min (4 sets)

OR

Every 10 min x 30 min (3 sets)

 

Sub in 100 single unders.

 

Friday 8/7

A) 3 sets:

– 3 overhead squats @ 31X1; R2M (heavier than last week)

B) EMOM x 10 min

– Snatch (start at 55-65% and build if able)

+

6 min AMRAP @ 80-90%:

– 5 power snatches (115/75, 95/55, 75/35)

– 6 reverse lunges

– 7 no push-up burpee over bar

R3M

6 min AMRAP @ 80-90%:

– 7 wallballs (20/14)

– 6 T2B

– 5 box jumps – SD 24/20”

 

Saturday 8/8

No-Ordinary Race II

 

Extra Credit

Strength

A) Every 2 min for 16 min (8 sets):

3-Position Snatch with pauses

(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

 

*Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

 

Skill

4 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

 

OR if you have MUs…

Death by Muscle up

(complete one MU on minute one. Two on minute two. Continue until you can’t fit them in the minute. They don’t have to be unbroken.)

 

Conditioning

4-5 sets:

– 30/20 cal on AD

– R20S

– 45-60 sec FLR on rings

– R60S

THIS SATURDAY! – We are bringing it back! No Ordinary Race II is a fun run with stations along the Santa Fe Trail where you will have to complete 4-6 CrossFit/Obstacle Course style events before continuing your run. Some examples include 100 yard med-ball toss, kettle bell swings, sandbag or heavy object carry, etc.

There will be a short (3ish miles) and a long course (6ish miles). The short course will involve 3 different small workouts along the way. If you can’t run, you can always bike the course but we suggest you do the long course.

More details about the workouts, heats, and course map will be released later this week.

If you are interested, please sign up >HERE<.

After race tacos and adult beverages will be provided. $10 to participate. First heat kicks off at 8 am!