CrossFit
Monday 7/22
“STRENGTH”
Back Squats
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*
“CONDITIONING”
Open/Performance:
5 Sets:
AMRAP 2 minutes:
20 Double Unders
6 Pull-ups
1 Power Clean (Pick Load @ 80-90% 1RM)
REST 2:00
Fitness:
5 Sets:
20 Double Unders
6 Assisted Pull-ups
1 Power Clean (Pick Load)
REST 2:00
Tuesday 7/23
Shoulder Press
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*
“CONDITIONING”
Teams of 2. You go – I go each movement.
Open/Fitness:
AMRAP 17 minutes:
15/12 Calorie Bike
20/12 Push-ups
200m Run
Fitness:
AMRAP 17 minutes:
12/10 Calorie Bike
15/7 Push-ups
200m Run
Wednesday 7/23
“CONDITIONING”
Open/Performance/Fitness:
3 Sets:
7 Hang Squat Cleans (155/105) (135/95) (75/55)
3 Wall Walks
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
20 OH Plate Walking Lunge Steps (45/35) (25/15)
10 Russian KBS (70/53) (53/35) (35/25)
2:00 Max Burpee Box Jump Overs (24/20)
Thursday 7/24
“STRENGTH”
Deadlift
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*
“CONDITIONING”
Benchmark: Jackie
Open/Performance:
For Time:
1k Row
50 Thrusters (45/35)
30 Pull-ups
Fitness:
For Time:
500m Row
35 Thrusters (45/35)
20 Assisted Pull-ups
Friday 7/25
“STRENGTH”
Bench Press
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*
“CONDITIONING”
Open/Performance:
For Time:
2 Rounds:
400m Run
15 Hang Squat Clean Thrusters (75/55)
REST 5:00
2 Rounds:
1k Bike
15 Handstand Push-ups
Fitness:
For Time:
2 Rounds:
300m Run
15 Thrusters (75/55)
REST 5:00
2 Rounds:
750m Bike
15 Assisted HSPU
BOOTCAMP
Monday 7/22
“CONDITIONING”
AMRAP 7 minutes:
250m Row
15/10 Push-ups
REST 3:00
AMRAP 7 minutes:
200m Run
30 Air Squats
REST 3:00
AMRAP 7 minutes:
250m Row
10 Burpees
“CORE”
Tabata Abmat Sit-ups
Tuesday 7/23
“CONDITIONING”
EMOM 16 minutes:
1st Minute: 10 Supine Bodyweight Rows
2nd MInute: 7 KB RDL @ 50X1
3rd MInute: 20 Hollow Body Rocks
4th Minute: 8/8 Rear Foot Elevated Split Squats
+
For Time:
100 Box Jumps (24/20)
75 DB Push Press
50 Hanging Knee Raises
Thursday 7/24
“CONDITIONING”
Teams of 2.
AMRAP 10 minutes:
Max Calorie Bike
*Trade partners every minute*
REST 5:00
AMRAP 10 minutes:
30 Double Unders
10 Alt. DB Snatches
*You go – I go each movement*
+
AMRAP 5 minutes:
Max Rep Partner Med Ball Sit-ups
Friday 7/25
“CONDITIONING”
AMRAP 15 minutes:
Max Meter Row
– Every minute perform 7 DB Thrusters
REST 5:00
AMRAP 8 minutes:
20 Mountain Climbers
10 V-Ups
5 Burpee Box Jumps (24/20)
