Sunday, July 8 - Saturday, July 14

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Sunday, July 8 - Rest Day

 

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

Self Assessment -

  • 10 overhead squats w/red band on rig
  • 10 inchworm push ups
  • 10 hollow rocks 

Smash -

  • Traps 
  • Upper Back/T-Spine Lats 
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh) 
  • Hamstrings
  • Glutes 

Bands/Stretches -

  • Hip Grinders (40 sec holds)
  • Banded Good Mornings x 15
  • Crossover Symmetry (novice - medium)
  • Banded Front Rack Stretch (view here)

Squat test - hold bottom of squat for 3 STRAIGHT holding a kettle bell  (Do NOT push through pain/discomfort) 

 

 

Monday, July 9 - FREE Mobility Class w/ Dr. Chris at 6:30PM.

Strength: Front Squat

  • Establish a 1 Rep Max [compare to 4/23/18]

WOD: For Time

"Jackie" (compare to 10/2/17)

  • 1000M Row
  • 50 Thruster (33/45)
  • 30 Pull-Ups

*15 minute time cap.

 

Tuesday, July 10

Strength: Deadlift 

  • 4-4-4-4-4

WOD: Death By...

  • Box Jump (20/24)
  • KB Swings (35/55)

*Modify box jumps with step-ups. Example: 0:00 = 1 box jump + 1 KB swing, 1:00 = 2 Box Jump + 2 KB Swing, 2:00 = 3 Box Jump + 3 KB Swing and so on. Once you can no longer complete required reps in that minute perform 3 Box Jumps + 3 KB Swings until the entire class is done.

Strength - 6:45PM - TEST WEEK!

  • Snatch - 1 Rep Max
  • Back Squat - 5-3-2-1-1-1 @ 60-70-80-89-95-99-102
  • Push-Ups - Max Reps in 2 Minutes

 

Wednesday, July 11

Strength: 10 Minute EMOM

Minute 1:

  • 30 sec. Handstand Balance Practice [view here]

Minute 2: 

  • 8 Toes to RINGS or 8 Toes to Kettlebell 

WOD: 14 Minute AMRAP

CrossFit Games Open 15.3 [compare to 10/31/16]

  • 7 Muscle-Ups
  • 50 Wall Balls (14/20) (9/9)
  • 100 Double Unders

*Modify muscle-ups with 2 ring rows + 2 ring dips per muscle up. Modify double unders with 200 single skips.

 

Thursday, July 12

Strength: Push Press

  • 5-5-5-5-5

WOD: 12 Minute Buy-in + Ladder for Total Reps

Buy-In

  • 1000M Bike

then...1-1, 2-2, 3-3, 4-4, 5-5...

  • Shoulder to Overhead (93/135)
  • Bar-Facing Burpee

Strength - 6:45PM - TEST WEEK

  • Clean "aka Squat Clean" - 2-2-1-1-1-1-1 @ 60-70-80-88-94-99-101+
  • Push Press - 1 Rep Max
  • Pull-Ups - Max Reps in 1 Minute

 

Friday, July 13

Strength Work: 10 Minute MOMO

  • 2 Power Clean + 4 Front Squat

*Start with a light bar and add weight each time for a total of 5 sets.

WOD: 6 Rounds for Time

  • 200M MB or Slam Ball Carry
  • 5 Squat Clean (163/225)
  • 5 [Wo] Man Makers 

*25 minute time cap. Clean weight should be heavy but manageable and must perform a squat clean to be considered RX today!

 

Saturday, July 14

Partner WOD: 32 Minute AMRAP

  • 50 Alternating DB Snatch (divide how you'd like)
  • 40 MB Sit-Ups (14/20)
  • 30 Calorie Row (15 each)
  • 400M Run (each)
  • 2 Tire Flips Each or 4 Tire Flips Together
Posted on July 7, 2018 .