CROSSFIT
Monday 7/15
“STRENGTH”
In 20 minutes, establish a 1 rep max of Clean and Jerk and Snatch
“CONDITIONING”
Open
AMRAP 12 minutes
24 Double Unders
12 Wall balls (20/14)
12 Knees to Elbow
Performance
AMRAP 12 minutes
24 Double Unders
12 Wall Balls (20/14)
12 Knees to Elbow
Fitness
AMRAP 12 minutes
24 Double Unders
12 Wall Balls (20/14)
12 Knees to Elbow
Tuesday 7/16
“STRENGTH”
In 10 Minutes, Find a 3RM Front Squat
– then every 1:30 x 3 Sets
5 Reps at 70% of 3RM Found
“CONDITIONING”
Every 3:00 x 7 Sets:
200m Run
10 Burpee Box Jump Overs (24/20)
Wednesday 7/17
TEAMTASTIC WEEK 4
RX
100/80 Bike Cals
42 Clean and Jerks (135/95)
75/55 Bike Cals
30 Clean and Jerks (155/105)
50/35 Bike Cals
18 Clean and Jerks (185/125)
25/15 Bike Cals
Intermediate
70/50 Bike Cals
42 Clean and Jerks (65/45)
50/35 Bike Cals
30 Clean and Jerks (95/65)
25/15 Bike Cals
18 Clean and Jerks (115/75)
15/8 Bike Cals
Thursday 7/17
“STRENGTH”
EMOM 16 minutes:
Minute 1: 5/8 Strict Pullups
Minute 2: 10 GHD Hip Extensions
Minute 3: 10 Landmine Rows
Minute 4: :30 Hollow Body Hold
“CONDITIONING”
Open:
AMRAP 9 minutes:
3-6-9-12…etc.
Calorie Row
Thrusters (95/65)
Performance:
AMRAP 9 minutes:
3-6-9-12..etc.
Calorie Row
Thrusters (75/55)
Fitness:
AMRAP 9 minutes:
3-6-9-12…etc.
Calorie Row
Thrusters (65/45)
Friday 7/19
“CONDITIONING”
Open/Performance: Fight Gone Bad
3 Rounds For Max Reps:
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (20/20)
1:00 Push Press (75/55)
1:00 Row Cals
1:00 Rest
Fitness: Modified Fight Gone Bad
3 Rounds For Max Reps:
1:00 Wallballs (12/8)
1:00 Sumo Deadlift High Pull (45/35)
1:00 Box Step Ups (16/16)
1:00 Push Press (45/35)
1:00 Row Cals
1:00 Rest
BOOTCAMP
Monday 7/15
“STRENGTH”
EMOM 8 minutes:
15 Banded Good Mornings
10 DB Renegade Row
“CONDITIONING”
AMRAP 20 minutes:
Buy In: 800m Run
15/12 Calorie Bike
15 DB Thrusters
15 Burpees
Tuesday 7/16
“CONDITIONING”
AMRAP 7 minutes:
10 WallBalls
10 Double DB Deadlifts
2:00 REST
AMRAP 7 minutes:
30 Double Unders
10 Double DB Push Press
2:00 REST
AMRAP 7 minutes:
10/7 Calorie Row
10 Alternating DB Snatch
Thursday 7/18
“STRENGTH”
Tabata Mash: :20 on/:10 off x 4 of Each
Push-up
Weighted Step Ups
Tricep Dips
Glute Bridge Hold
“CONDITIONING”
Every 4:00 x 6 Sets
10 Burpee Box Jump Overs
12 KBS
12 Ab Mat Sit-ups
Friday 7/19
“CONDITIONING”
Teams of 2. Run Together. Trade Reps As Needed
AMRAP 30 minutes:
400m Run
50 Jumping Pull-ups
50 Air Squats
400m Run
50 Hanging Knee Raise
50 Reverse Stepping Lunges
400m Run
STRONG WACO
Friday 7/19
“STRENGTH”
Deficit deadlift 3-3-3-3-3 reps
Beginner Option:
Deadlift 3-3-3-3-3 reps
Stand on extra plates to increase range of motion beyond
that allowed by your normal deadlift setup.
“STRENGTH”
EMOM for 10 minutes (alternating):
1 Sled Drag (1 length of the building)
Stone Lifts (To Chest or Shoulder)
“STRENGTH”
Couch Stretch – 2 min/side
Sunday 7/21
“STRENGTH”
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Beginner Option:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-1-1 reps
Push jerk 3-3-3-1-1 reps
“STRENGTH”
EMOM for 8 minutes (alternating):
Band Pull-Aparts
Banded Push-downs
“STRENGTH”
Side-Lying Shoulder Stretch – 2min/side
