Sunday, August 12 - Saturday. August 18

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Sunday, August 12 - Rest Day

 

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

Self Assessment -

  • 10 OHS facing the wall w/PVC
  • 10 inchworm push-ups
  • 10 hollow rocks 

Smash w/ foam roller, lax ball, barbell -

  • Pecs
  • Lats
  • Triceps
  • Glutes
  • Hamstrings
  • IT Band
  • Calves 

Bands/Stretches -

  • Wall Angels 3x10
  • Banded Hip Grinders w/band 30 seconds per leg
  • Hamstring Straight Leg Raise w/band - 15/leg,
  • Banded side steps w/band 2x10 (View Here)

Squat Test - 4x1 min holds (can use kettlebell for balance) 

 

Monday, August 13

Strength: Overhead Squat

  • 2-2-2-2-2

WOD: 5 Rounds For Time (compare to 4/23/18)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

*25 minute time cap. Bring wrist wraps if you have them! Weight should be LIGHT today!

 

Tuesday, August 14

Strength: 4 Rounds [for quality]

  • 10 PVC Resistance Band Rig Pull Downs in Hollow Hold w/ 2 sec. pause (view here)
  • 30 sec. Arch Hold
  • 5 Eccentric Push-Ups [view here]

WOD: 15 Minute EMOM

Minute 1: 

  • 10/12 cal. Row

Minute 2: 

  • 2 Legless Rope Climb

Minute 3:

  • 12 Deadlift (133/185)

*Modify legless rope climb with 2 rope climbs, 4 ascend + descend or 12 [challenging] ring rows.

Strength - 6:45PM

  • High Hang Muscle Snatch - 3x5
  • Snatch Balance - 3x5
  • Above the Knee Hang Snatch - 6x2
  • OHS Squat Paused - 3x3
  • Pike Press - 5x6
  • Strict Chin Up [supinated grip] - 5x6

 

Wednesday, August 15

Strength: Strict Press

  • 4-4-4-4-4

WOD: 17 Minute AMRAP

  • 50 Double Unders
  • 15 Hang Snatch (63/95)

*Scale double unders with 2:1 single skips today.

 

Thursday, August 16

Strength: Hang Squat Clean + Squat Clean

  • 2-2-2-2-2

WOD: For Time

  • 7 Bar Muscle-Up
  • 21 Cluster (63/95)
  • 5 Bar Muscle-Up
  • 15 Cluster (63/95)
  • 3 Bar Muscle-Up
  • 9 Cluster (63/95)

*15 minute time cap. Scale for BMU today will be 3:1 Chest to Bar Pull-Ups [21/15/6].

Strength - 6:45PM

  • Press in Split - 3x5
  • Push Press - 5-4-4-3-3
  • Tempo Front Squat - 3x3
  • Bent Over Single Arm DB Row - 3x8
  • Depth Drop + Box Jumps - 3x5
  • YTI's - 3x9

 

Friday, August 17

WOD: 5 Rounds for Time

Modified "Hansen" (compare to 11/4/17)

  • 30 KB Swings (35/55)
  • 30 Burpees
  • 30 Sit-Ups

*40 minute time cap. We perform this using 35/55 KB swings as prescribed but the actual hero workout prescribes 55/70. If you'd like to tackle this with a heavier KB you can, but will still need to compete it within the time cap.

 

Saturday, August 18

WOD: TABATA

  • Bike (calories)
  • KB Deadlift (35/55, each arm)
  • Alternating DB Push Press (20 sec. R Arm, 20 sec. L Arm, 20 sec. R Arm...)
  • MB Clean (14/20)
  • Slam Balls 
  • Box Step-Ups (20/24)

*Join us on Sunday, August 19 at 2PM at CrossFit Prior Lake for the 1st Annual Beer Mile. Being $10 in cash to cover the beer. You DO NOT need to drink the beer provided to participate. 

Posted on August 12, 2018 .