Wednesday 8/23

WARM UP

5:00 tri pedal movement
3 rounds:
10 good mornings
10 hanging shrugs
10 ring support shrugs

SKILL

Handstand balancing
10:00 practice

WORKOUT OF THE DAY

15:00 AMRAP:
21 calorie row
15 kb swing
9 toes to bar

RX: (24kg/16kg)
55+: (16kg/12kg)
Lv2: (32kg/24kg)

ANYWHEREX

SKILL

Glute ham hip extensions
5 x 10

WORKOUT

30:00 AMRAP:
400 meter run
200 meter db carry
100 meter sandbag carry
50 meter walking lunge
20 alternating db snatches

BARBELL

2 rounds BB warm up
-Accumulate 1:00 in front squat
-clean grip sots press 3 x 8

A) EMOTM 5:00
High hang snatch pull + high hang muscle clean + high hang squat clean
EMOTM 5:00
Mid hang clean pull + mid hang muscle clean + mid hang squat clean

B) Halting full clean
10 x 1 w/ 2 second pause below knee
*Build to 90% 1RM

C) Push press
5 x 5

D) Front squat
3 x max unbroken sets within 1:00 @ bw

Tuesday 8/22

WARM UP

5:00 volleyball
3 rounds:
10 toy soldiers
10 meter frog hops
10 meter butt kicker
10 meter high knee skips

SKILL

Kipping/Butterfly pull up technique
10:00 practice

WORKOUT OF THE DAY

2 x 400 meter run
*2:00 rest after each effort
4 x 20 deadlift
*1:00 rest after each effort
6 x 10 bar facing burpee
*:30 rest after each effort
4 x 20 pull ups
*1:00 rest after each effort
2 x 400 meter run
*2:00 rest between efforts

*40:00 time cap

RX: (185/125)
55+: (135/95)
Lv2: (225/155)

ANYWHEREX

SKILL

High hang snatch technique
5 x 5

WORKOUT

3 rounds for time with partner:
50 wall balls
100 hollow rocks
150 meter bear crawl

*One team member working at a time. 40:00 time cap

Monday 8/21

WARM UP

3 rounds:
10 ring rows
10 front squats
3 wall walks

SKILL

EMOTM 10:00
1 set unbroken ring muscle ups

*Score is total muscle ups. Scale to low ring turnover transitions

WORKOUT OF THE DAY 

For time with partner:
400 meter sled push (90/45)
21 cluster
42 handstand pushup
15 cluster
30 handstand pushup
9 cluster
18 handstand pushup
200 meter sled push (90/45)

*25:00 time cap

RX: (135/95)
55+: (95/65)

ANYWHEREX

SKILL

Overhead squat technique
5 x 5

WORKOUT

20:00 AMRAP:
10 jumping pull ups
10 ring push ups
10 burpee over box

BARBELL

2 rounds BB warm up
-Accumulate 1:00 in oh squat
-Sots press 3 x 8

A) EMOTM 5:00
High hang snatch pull + high hang muscle snatch + high hang squat snatch
EMOTM 5:00
Mid hang snatch pull + mid hang muscle snatch + mid hang squat snatch

B) Halting full snatch
10 x 1 w/ 2 second pause below knee
*Build to 90% 1RM

C) Snatch grip bent row
5 x 5

D) Overhead squat
3 x max unbroken sets within 1:00 @ 3/4 bw

Friday 8/18

WARM UP

1 mile run

SKILL

N/A

WORKOUT OF THE DAY

FOLSOM:
3 rounds for time:
100 stroke swim
20 lunges with log

ROCKLIN:
3 rounds for time:
20 calorie row
20 overhead lunges (45/35)

Thursday 8/17

WARM UP

3 rounds:
10 air squat with pause
10 hip bridge
10 good morning
10 push up

SKILL

N/A

WORKOUT OF THE DAY

“CrossFit Total”
15:00 to establish:
1RM back squat
15:00 to establish:
1RM strict press
15:00 to establish:
1RM deadlift

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

Death by…
Odd: push up
Even: air squat