WARM UP
10:00 mobility
*Ankle and hip focus
SKILL
N/A
WORKOUT OF THE DAY
“CrossFit Total”
50:00 to establish 1RM for each:
Back squat
Strict press
Deadlift
*Score the combined total of all 3 lifts.
Workouts
Wednesday 7/31
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie bike
10 meter walking lunge
10 alternating sprinters lunge
SKILL
FOLSOM/RANCHO:
8×25 yard swims (15 strokes Folsom), :45 seconds rest between efforts
Odd 25s fast effort freestyle
Even 25s easy effort backstroke
ROCKLIN/SACRAMENTO/WHITNEY:
5×5 DB Bulgarian split squats (per leg)
*Build to heavy for the day.
WORKOUT OF THEE DAY
FOLSOM/RANCHO:
For time
200 yard swim (120 strokes Folsom)
1 min hollow hold – can break, but accumulate 1 min total
200 yard swim (120 strokes)
1 min front plank (again, just accumulate)
200 yard swim (120 strokes)
SACRAMENTO/ROCKLIN/WHITNEY:
16 min EMOM
Odd – (15/12) cal bike
Even – (15) burpees
*Score total reps completed.
Coaches notes week 11
Swim skill is designed to focus on repeating fast efforts with recovery between each round. Swim WOD is meant to test swim endurance under core fatigue. Dryland WOD looks to have athletes sustain a high heart rate for an extended period of time.
Tuesday 7/30
WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 wall ball, 2 knees to elbows
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
50 calorie row
40 wall ball
30 hang clean
20 shoulder to overhead
10 pull overs
RX: (135/95)
55+: (115/75)
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Ice skaters (each leg)
Abmat situps
*20:00 time cap.
Monday 7/29
WARM UP
1000 meter ski
3 rounds:
5 front squat
5 overhead squat
10 ring swings
SKILL
EMOTM 10:00:
5 front squat @ 70% 1RM
WORKOUT OF THE DAY
“Reverse Amanda”
For time:
5-7-9
Ring muscle up
Squat snatch
RX: (135/95)
*15:00 time cap.
Foundations(X)
SKILL
Thruster technique
5 x 5
WORKOUT
For time:
500 meter row
750 meter ski
750 meter row
500 meter ski
*15:00 time cap.
Sunday 7/28
ENDURANCE WOD
RX 60 Min TC
3 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
Sc 45 Min TC
2 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
3 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
Sc 45 Min TC
2 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
Saturday 7/27
WARM UP
3 rounds:
10 meter knee pull
10 meter quad pull
10 meter lunge and twist
10 meter butt kickers
SKILL
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
“CF Regionals 11.4”
For time, unpartitioned:
100 pull ups
100 kb swings
100 double unders
100 overhead squats
RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
*25:00 time cap.