Sunday, July 22 - Saturday, July 28

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Sunday, July 22 - Rest Day

Great job to all athletes who participated at the Battle of the Benchmark competition yesterday! Thank you to all of our judges, volunteers & spectators for making it a successful event!

 

Mobility of the Week - To be performed on your own.

Self-assessment:

  • 10 OHS w/red band around knees/rig
  • 10 inch worm push ups
  • 10 hollow rocks
  • Wall Angels 2x10

Smash w/ Roller or Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Quads, Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms 

Stretch/Bands:

  • Hip Grinders w/band (30-40 sec)
  • Cat/Camel 15 reps
  • Banded Good Mornings 2x10
  • Couch Stretch 30 sec/side 

Squat Test - Hold the bottom of a squat 4 minutes total (Hold 30-40 sec increments) 

 

Monday, July 23 - Free Mobility Class w/ Dr. Chris at 6:30PM!

Strength: Deadlift

  • 3-3-3-3-3

WOD: For Max Reps

2 Minute On, 1 Minute Off [x2]

  • Max Power Cleans (103/155)
  • Max calorie Bike
  • Chest to Bar Pull-Up

*Perform 2 minutes of power cleans then 1 minute rest, then perform 2 minutes of bike calories, then 1 minute rest, then perform 2 minutes of C2B, then 1 minute rest. Complete this series two times and record total power cleans, total bike calories, and total C2B.

 

Tuesday, July 24 - 5:30PM Bootcamp + CrossFit Class will be combined tonight!

Warm-Up: Rowling

  • 5 Frames

*2 MB thrusters per penalty point.

Partner WOD: 24 Minute AMRAP

  • 12 Alternating Slam Ball Thruster Toss 
  • 24 Alternating MB Sit-Ups (14/20)
  • 12 Front Rack Alternating DB Lunge [each]
  • 24 KB Sumo Deadlift High Pull (35/55)
  • 200M Run

Strength - 6:45PM

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • High Hang Snatch - 5x3
  • Pike Press - 3x7
  • Strict Chin Up [supinated grip] - 3x7

 

Wednesday, July 25

Strength: Strict Press

  • 5-5-5-5-5

WOD: 5 Rounds for Time

  • 6 Handstand Push-Ups   
  • 12 Push Press (73/115)
  • 36 Double Unders

*18 minute time cap. Modify handstand push-ups with hand-release push-ups today.

 

Thursday, July 26

Strength: 8 Minute EMOM

Minute 1: 

  • 2x15 sec. Ring Front Support L-Hold

Minute 2: 

  • 30 sec. Arch Rock or Modified Arch Rock [view here]

WOD: For Time

  • 2,000M Row
  • 1 Mile Run

*22 minute time cap.

Strength - 6:45PM

  • Press in Split - 3x5
  • Push Press - 5-5-4-4-4
  • Bent Over Barbell Row - 5-5-4-4-4
  • Seated Box Jumps - 3x5
  • TYI's - 3x7

 

Friday, July 27

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max [use 1 Rep Max from 7/9/18 to determine load]

WOD: "Death By" (compare to 11/1/17)

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 3 reps every minute, on the minute until all athletes are done.

 

Saturday, July 28

WOD: 5 Rounds for Time

"Whitten" [compare to 4/15/17]

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

  • 22 KB Swings (35/55)
  • 22 Box Jump (20/24)
  • 400M Run
  • 22 Burpees
  • 22 Wall ball (14/20) (9/10)

*45 minute HARD time cap. The goal of this workout is to get as far into the 5 rounds as you can. Box jumps must be performed to be RX today.

Posted on July 22, 2018 .