——————–

Monday 8/17

A) Every 90 sec x 12 min (8 sets):

1 hang squat clean + 1 squat clean

B) Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4-6 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C) 5 min AMRAP at 90%

– 10 Goblet squats 53/35

– 10 Burpees

 

Tuesday 8/18

A1) Push Press TnG x 5 (tough but build each set); R20S

A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)

x 4 sets

+

Complete as many rounds and reps as possible in 8 minutes of:

– 8 Strict HSPU or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

– 15 HR Push-Ups (maintain midline)

– 15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

– Run 800m AFAP

 

Wednesday 8/19

A) EMOM x 12 min:

E: Bench press x 3-4 @ 30X1 75-80%

O: 5-10 T2B/Knee2Chest/Weighted V-up

+

3 Rounds:

– 400m run @ 90%

– AMRAP UB wallballs (20/14)

R3-4M

 

Thursday 8/20

A) EMOM x 6 min

– 5 hang power snatches (TnG if able)

*Use weight you can keep UB with sound mechanics

B1) 10 Reverse snow angels (slow and controlled); R30S

B2) Atlas stone to shoulder 8 AHAP; R30S

B3) Reverse sled pull down and back; R2M x 3 sets

C) Optional for 3 sets:

– 10 BB hip extensions @ 20X1

*Back/shoulders elevated with bench

 

Friday 8/21

A1) Deadlift x 6-8 @ 30X1 (perfect); R20S

A2) 20 UB Russian KB swings (heavy); R3M x 3 sets

+

3 sets @ 80-90%:

– Row 500/400m

– 10 DB hang cleans (35-50/15-30)

– 10 DB thrusters

– 30 Double unders

+

Optional: 3 sets for time

– 20-25 banded hamstring curls

– 30-45 sec accumulated L-sit

 

*Keep times consistent, sub in 90 single unders if needed

 

Saturday 8/22

Masters CrossFit

CrossFit

Level 2

 

Extra Credit

Strength

A) EMOM x 5 min:

High Hang Snatch x 1 rep @ 70%

(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

EMOM x 5 min:

Snatch from 2″ Below the Knee x 1 rep @ 75-80%

(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)

Rest 60 seconds, and then…

EMOM x 5 min:

Snatch x 1 rep @ 80-85%

 

Skill

3 sets of MU skill work:

– 10 ring kips (last few add in toe-hips)

– 10 toe-hips on loose band from low rings

– 10 tuck and turnovers on tight band from low rings

 

Conditioning

Row 500m at 90%

R3M x 3-5 sets

——————–

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!

*Disregard the dates in the video. Corrected dates are below.

No Ordinary Race is coming up on August 8th! Sign up >HERE<.

——————–

Monday 7/27

A) Back squat

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

1 rep @ 97% (optional)

– R2-3M between sets

*Go for last set if feeling it. Not a max out session.

+

3 rounds for time:

– 20 Russian Kettlebell Swings (70/53)

– 10 Box Jumps – SD (24/20”)

Rest exactly 2 minutes, and then…

For time:

– Run 400m

– 50 Burpees to plate

 

Tuesday 7/28

Regular CF

A) Every 90 sec, for 12 minutes (8 sets):

– Split Jerk

*Build from 55-95+%

B) EMOM x 15 min

min 1: 8 T2B, 8 T2Rings, 8 V-ups

min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold

min 3: 12 wallballs (20/14)

 

*T2B can be broken up to accumulate 8.

 

Masters

A) Every 90 sec, for 12 minutes (8 sets):

– 5 push press (moderate)

– 8 Russian KB swings (heavy)

B) EMOM x 15 min

min 1: 5 bag over the shoulder (60/30)

min 2: 10 ring rows @ 30X1

min 3: 4-7 burpees

 

Wednesday 7/29

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean

B) Every 45 sec x 12 min (16 reps)

– Power clean x 1 @ 93-95% 1RM

*start @ 90% if you didn’t complete on 7/16

C) For time:

– Row 1,000/800m

– Run 800m w/ medball (20/14)

– Row 1,000/800m

 

Thursday 7/30

A1) Bench Press 3-5 @ 20X1; R30S

A2) AMRAP supinated strict pull-ups; R30S

A3) 8-12 Bent over DB rows/side; R2M x 4 sets

B1) 6-8 BB good mornings @ 30X1; R30S

B2) 10 alternating DB snatch (50-70/25-45); R30S

B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets

 

Masters

A is the same. Banded pull-up or ring row substitutes. Use supinated grip.

B1) 10 DB deadlifts; R30S

B2) 1 min elbows and toes plank (accumulate); R30S

B3) 15-20 UB wallballs; R2M x 3 sets

 

Friday 7/31

A) 3 sets:

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

B) EMOM x 10 min

Slow pull snatch

+

2K row 3-5 sec slower than ideal speed on pace/500m reading

*This is not the tester. That will be next week. Practice maintaining pace.

Click >HERE< to go to the newsletter!

Things to note:

1. The weightlifting seminar that was scheduled for this Saturday, July 25th, will be moved to September 12th. There will be regular classes on Saturday instead.

2. There will be NO 4:30pm classes on Tuesday or Thursday (28th & 30th) of next week.

3. Check out the newest newsletter HERE.

——————–

Monday 7/20

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 5 reps @ 3-5% more than you used last Monday

*Unless last Monday got a little ugly, then stay the same or go lighter

+

3-4 sets at 98%:

– 10 tough thrusters (build if able, but keep UB)

– 8 burpees AFAP

– 100 m sprint

Walk back and rest another 3 min at least

 

Tuesday 7/21

A) Every 90 sec, for 12 minutes (8 sets):

– Push Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering)

– Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B) EMOM x 15 min

Minute 1 – 6-12 CTB pull-ups (may break up)

Minute 2 – 20-30 ft. handstand walk, 2-3 handstand walk-ins, 45 second handstand hold

Minute 3 – Unbroken Double-Unders x 60 reps OR

60 power singles

 

Wednesday 7/22

4-5 sets @ 90%:

– Run 400 Meters

– 5 Power clean @ 70%

– 10 burpee box jumps – SD 24/20”

Rest 3-4 minutes

 

Thursday 7/23

A) 3 sets:

– 3 overhead squats @ 20X1; R2M

B) EMOM x 10 min

Hang snatch + 2” off floor snatch (moderate weight, no misses)

+

1,500m row at 90% or goal 2K pace; R5M x 2

 

Friday 7/24

A) Deadlift (perfect!) 3RM build up, all @ 20X0 tempo

Set 1 – 50% of possible 3-RM x 5 reps

Set 2 – 75% of possible 3-RM x 3 reps

Set 3 – 85% of possible 3-RM x 2 reps

Set 4 – 90-95% of possible 3-RM x 1 rep

Set 5 – Test 3-RM

Set 6 (optional) – Exceed Set 5 weight for 3-RM

– R3M btwn all

+

3 rounds for time:

– 400 Meter Run

– 10 Dumbbell *no squat* Man-Makers (35-45/15-25)

(push-up, row left, row right, power clean, push press)

 

Extra Credit

Strength

A) E2MOM x 16 min (8 sets)

Squat clean + front squat + jerk

– build to a heavy set

 

Skill

A) EMOM x 10-12 min

E: 6-10 pistols alternating

O: 3-5 hip extended “tuck and rolls” to dip position (tight band on mid rings)

 

Conditioning

8 rounds:

Row 30 sec @ 90-95%

Rest 30 sec

 

R2M then do again (total of 16 rounds)

 

To set rower go to “Select Workout” → “Standard List” → “:30/:30r”