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CrossFit – Tue, Aug 6 General Warm-up 1 set:2:00 bike, row, or ski10 unweighted good mornings10 alternating Cossack squats10 alternating Samson stretches2:00 bike, row, or ski Deadlift (- RX – For load: 3-3-3-3-3-3 Deadlift – INTERMEDIATE – Same as RX’d – BEGINNER – For load: 5-5-5-5-5-5 Deadlift) Stretching 1 set::45 scorpion stretch/side:30 standing hamstring stretch/leg:45 […]

CrossFit – Mon, Aug 5 General Warm-up Dynamic warm-up 2 sets::30 jumping jacks:10 Samson stretch/leg:30 mountain climbers:10 Cossack squat stretch/leg Squat therapy 3 sets:3 reps of wall-facing squats– :03 down, :03 hold, then stand.– Rest :05-:10 between reps. 240805 (Time) – RX –2 rounds for time:50 wall-ball shots (14/20 lb) (9/10 ft)50 sit-ups – RX

CrossFit – Sun, Aug 4 General Warm-up AMRAP 5:100-meter jog10 alternating Spiderman stretches5 dumbbell strict presses5 up-downs5 dumbbell push presses10 alternating plank reach-throughs 240804 (Time) – RX – 20 rounds for time with a partner:7 push presses (75/115 lb)100-m run7 burpees– One partner completes a full round at a time before switching for 10 rounds

CrossFit – Sat, Aug 3 Metcon (Time) Partner WOD 150 DB Snatches 50/35 150 T2B 150 Burpee Box Jumps 24/20″ Partition However you’d like

CrossFit – Fri, Aug 2 Metcon (Time) 800m Run, 40 Wallballs 600m Run, 30 Wallballs 400m Run, 20 Wallballs 200m Run, 10 Wallballs Wallball 20/14 lbs 10/9′ Time Cap: 18 minutes Deadlift (- STRENGTH II – For load: Deadlift 10-8-8-6-6) – Welcome to week four in our Strength deadlift cycle; this is a de-load week.–

CrossFit – Thu, Aug 1 Metcon (7 Rounds for reps) For load:ADV RX Split Jerk RX Push Jerk2 sets of 5 reps at 50-60%+3 sets of 4 reps at 60-70%+2 sets of 3 reps at 70-80% Welcome to week four. Continue with the same lift for the entire eight weeks. – Use a recent 1-rep-max

CrossFit – Wed, Jul 31 General Warm-up 1 round:200-meter jog, slowSkipping high kneesButt kickersLateral jumping jacks/sideKaraoke/sideBear crawlBackward bear crawl200-meter run, faster– 25 ft out and back of each drill. 1 round:10 PVC pass throughs10 scap pull-ups10 PVC behind-the-neck presses10 kip swings10 PVC around the worlds Hang Power Snatch (Pre-workout On a 10:00 clock: 3 hang

CrossFit – Tue, Jul 30 General Warm-up Plank tap relay game • Set up a row of kettlebells, dumbbells, or medicine balls.• If you have 5 or fewer athletes, they can move through one after the other vs. racing head to head.• Each athlete must touch each object twice.• You can increase the difficulty of

CrossFit – Mon, Jul 29 General Warm-up 2 sets::30 single-unders:30 plank shoulder taps10 ring rows10 air squats– Hold the bottom of each air squat for :02. 240729 (AMRAP – Rounds and Reps) – RX –AMRAP 20:15 double-DB front squats (35/50 lb)50 double-unders12 strict pull-ups50-ft handstand walk– 5 ft of handstand walking = 1 rep. –

CrossFit – Sun, Jul 28