CROSSFIT
Monday 8/10
In 10 minutes:
Build to a heavy 3-rep Thruster
+
For Time:
1k Row
21 Thrusters (95/65)
21 Pull-ups
750m Row
15 Thrusters
15 Pull-ups
500m Row
9 Thrusters
9 Pull-ups
Tuesday 8/11
In 10 minutes:
Build to a moderate Clean & Jerk (anyway)
+
Benchmark: Open 20.4
For Time:
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/95)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)
(Time Cap: 20 minutes)
Wednesday 8/12
Teams of 2. Trade Rounds.
With a running clock:
6 Rounds for Time:
15 Burpees
500m Row
REST 5:00
6 Rounds for Time:
12 Handstand Push-ups
50 Double Unders
Thursday 8/13
Every 2:00 x 5 Sets:
5 Back Squats @ 20X1
+
AMRAP 15 minutes:
20 Reverse Lunge Steps
10 Toes to Bar
5 Overhead Squats (135/95) (from the floor)
Friday 8/14
EMOM 9 minutes:
1st Minute: 30s Handstand Hold
2nd MInute: 30s Hollow Body Hold
3rd Minute: 30s Candlestick Roll-ups
+
4 Rounds for Max Reps:
AMRAP 4 minutes:
600m/500m Row
– with time remaining, AMRAP Wall Balls (20/14)
REST 2:00 b/t rounds
Saturday 8/15
Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Bench Press (135/95)
20 Bench Facing Burpees (Over Bench Any Way)
500m Row
50 Double Unders
BOOTCAMP
Monday 8/10
EMOM 8 minutes:
O: 10 Seated DB Shoulder Press
E: 20 (10/10) Suitcase DB Reverse Lunge Steps
+
AMRAP 20 minutes:
Run 400m/Row 500m/Bike 1km
25 Box Jumps (24/20)
20 Kettlebell Swings (53/35)
Tuesday 8/11
5 Sets:
8 DB Thrusters (add weight each set)
8 No Push-up Burpee Box Jumps (20/16)
:20 Max Meter Bike
REST 2:00
+
AMRAP 12 minutes:
20 Abmat Sit-ups
6 (3/3) Turkish Get-Ups
10/7 Calorie Row
Wednesday 8/12
Teams of 2. Trade Reps.
AMRAP 20 minutes:
Buy-in: 150/100 Calorie Bike
– with time remaining, AMRAP:
50 DB Deadlifts (50/35)
50/30 Push-ups
100 Double Unders/150 Single Unders
+
AMRAP 7 minutes:
30 Flutter Kicks
20 KB Upright Rows
30s Plank
Thursday 8/13
Every 4:00 x 7 Sets:
500m/400m Row
7 Burpees over Rower
+
AMRAP 5 minutes:
10 Abmat Sit-ups
10 Bicycles
10 Supermans
Friday 8/14
EMOM 12 minutes:
1st Minute: 12 Standing Landmine Presses (L)
2nd Minute: 12 Standing Landmine Presses (R)
3rd Minute: 12 Box Jumps w/ Step Down
+
5 Sets:
AMRAP 3 minutes:
20/15 Calorie Bike
10 DB Push Press (50/35)
REST 2:00
Saturday 8/15
Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Bench Press (135/95)
20 Bench Facing Burpees (Over Bench Any Way)
500m Row
50 Double Unders
