CROSSFIT
Monday 8/12
“STRENGTH”
Shoulder Press
Every 2:00
40% x 5
50% x 5
605 x 5
“CONDITIONING”
Open/Performance/Core
AMRAP 5 minutes:
7 Thrusters (95/65) (75/55) (45/35)
7 Burpee Box Jump Overs
REST 2:00
AMRAP 5 minutes:
7 Power Snatch (95/65) (75/55) (45/35)
7 Wall Balls (20/14) (14/12) (12/8)
REST 2:00
AMRAP 5 minutes:
7 OHS (95/65) (75/55) (65/45)
7 Toes to Bar (Hanging Knee Raise)
Tuesday 8/13
“STRENGTH”
Back Squat
Every 2:00
40% x 5
50% x 5
605 x 5
“CONDITIONING”
Benchmark: The Chief
Open/Performance:
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (135/95) (115/75)
6 Push-ups
9 Air Squats
REST 1:00 between rounds
*Restart at PC on each new round*
Fitness:
5 Sets:
AMRAP 3 minutes:
3 Power Cleans (65/45)
5 Push-ups
7 Air Squats
REST 1:00
*Restart at PC on each new round*
Wednesday 8/14
“CONDITIONING”
Teams of 2. Trade Rounds.
Open/Performance:
6 Sets (3 each):
15 Push Press (95/65) (75/55)
600m Row
REST 5:00
6 Sets (3 each):
15 x 10m Shuttle Runs (down/back = 2)
15 C2B Pull-ups (10 C2B Pull-ups)
Fitness:
6 Sets (3 each):
10 Push Press (65/45)
400m Row
REST 5:00
6 Sets (3 each):
10 x 10m Shuttle Runs (down/back = 2)
10 Assisted Pull-ups
Thursday 8/15
“STRENGTH”
Bench Press
Every 2:00
40% x 5
50% x 5
605 x 5
+
Open/Performance/Fitness:
4 Sets of 1:00 on/1:00 off:
Set 1: 12 Burpee Box Jump Overs + ME Front Squats
Set 2: 9 Burpee Box Jump Overs + ME Front Squats
Set 3: 6 Burpee Box Jump Overs + ME Front Squats
Set 4: 3 Burpee Box Jump Overs + ME Front Squats
Open: 135/95
Performance: 115/75
Fitness: 95/65
“CONDITIONING”
Open/Performance:
AMRAP 8 minutes:
50/40 Calorie Bike
– with remaining time, AMRAP:
3 Handstand Push-ups
6 (3/3) Alternating Pistols
9 Toes to Bar
Friday 8/16
“STRENGTH”
Deadlift
Every 2:00
40% x 5
50% x 5
605 x 5
“CONDITIONING”
Open:
AMRAP 14 minutes:
7 Ring Muscle Ups
50 Wall Balls (20/14)
100 Double Unders
Performance:
AMRAP 14 minutes:
7 Bar Muscle Ups
50 Wall Balls (14/12)
100 Double Unders
Fitness:
AMRAP 14 minutes:
7 Ring Rows
30 Wall Balls (12/8)
100 Single Unders
BOOTCAMP
Monday 8/12
“CONDITIONING”
For Time:
100 Dbl. DB Thrusters
*Every minute, perform 5 Burpees
(20-minute cap)
+
5 Sets of :30 on/:30 off:
Abmat Sit-ups
Tuesday 8/13
“CONDITIONING”
Teams of 2.
For Time:
5k/4k Row
Men: Trade every 500m
Women: Trade every 400m
+
Tabata Mash x 8 rounds total:
Hanging Knee Raises
Air Squats
Thursday 8/15
“CONDITIONING”
3 Sets:
AMRAP 4 minutes:
15 KB Deadlifts
20 Reverse Lunge Steps
Max Meter Row in Remaining Time
REST 2:00
REST 5:00
3 Sets:
AMRAP 4 minutes:
15 Burpee Box Jumps
Max Calorie Bike in Remaining Time
REST 2:00
Friday 8/16
“CONDITIONING”
4 Sets for Max Reps:
1:00 Wall Balls
1:00 Kettlebell Swings
1:00 Double/Single Unders
REST 1:00
+
5 Sets of 2:00 on/1:00 off:
Max 10m Shuttle Runs
