Workouts

Tuesday 7/28

WARM UP

3 rounds:

10 meter toy soldiers

10 meter walking lunges

10 piked push ups

10 calorie bike

SKILL

10:00 handstand skills

-pirouettes

-freestanding HSPU

-press to handstand on paralettes

WORKOUT OF THE DAY

“Echo Thruster”

21-18-15

Calorie Echo/Assault bike

Thrusters

RX: (95/65) (115/75) (135/95)

*Coach athletes to pick a smart pace on the bike and thrusters. Athletes should add weight each round using only 1 bar. 15:00 time cap.

Foundations(X)

SKILL

Wall balls

5 x 10 unbroken

WORKOUT

20:00 Helen AMRAP:

400 meter run

21 kb swings

12 pull ups

RX: (24kg/16kg)

*Score total reps completed.

Monday 7/27

WARM UP

5:00 machine of choice

10:00 roll and stretch

SKILL

N/A

WORKOUT OF THE DAY

“CrossFit Total”

Establish 1RM

Back squat

Strict press

Deadlift

*Allot 20:00 for back squat, 10:00 for strict press, and 15:00 for deadlift.

Saturday 7/25

WARM UP

3 rounds:

10 push ups

10 meter broad jump

10 meter walking lunge with twist

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 strict press

2) 10 box jump overs

3) 15 floor press

4) 20 alternating Cossack squats

RX: (135/95) (24/20)

55+: (95/65) (24/20)

Friday 7/24

WARM UP

10:00 rock paper scissor war

*Every lost battle equals 3 burpees

SKILL

Alternating goblet jumping lunges

4 x 10

*Build to heaviest

WORKOUT OF THE DAY

For time:

5-10-15-10-5-20

Hang DB snatch right

Hang DB snatch left

DB facing burpees

RX: (50/35)

55+: (40/30)

*High intensity stimulus. Challenge athletes to hold on to the DB for unbroken sets if possible. 12:00 time cap.

Thursday 7/23

WARM UP

3:00 bike

3:00 row

3 rounds:

5 deadlifts

5 clean pulls

5 muscle cleans

5 ring rows

5 piked push ups

SKILL

EMOM 15:00:

2 power cleans

RX: (205/135)

55+: (185/125)

Lv2: (245/165)

WORKOUT OF THE DAY

For max reps with partner

“Puller’s Paradise”:

8:00 AMRAP:

25/20 calorie row each

25 chest to bar pull ups each

AMRAP deadlifts

RX: (255/155)

55+: (185/125)

-5:00 rest-

“Pusher’s Paradise”

4:00 AMRAP:

15/10 calorie bike each

15 HSPU each

AMRAP thrusters

RX: (135/95)

55+: (95/65)

*Athletes must rest while partner is working. Score total reps completed.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

“Death by 2 KB swing then 2 double unders”

*Start at 2 KB swings and add 2 every round until failure to complete. Continue count from wherever athlete failed but now counting double unders. Continue until failure to complete prescribed reps in the minute. Score for the workout is highest successful KB round and highest successful double under round.