Sunday, July 14 – Saturday, July 20

Posted on July 14, 2019 by Anna Follman

2nd Annual “Battle of the Benchmarks” takes place Saturday, July 20th!!

 

Sunday, July 14 – Rest Day 

 

Monday, July 15

Strength: 3 Rounds [for quality]

  • 8 False Grip Ring Rows
  • 8 Banded Oblique Twists, each side
  • 8 Inverted KB Press, each side

WOD: 18 Minute EMOM

Minute 1:

  • 12 Alternating DB Snatch

Minute 2:

  • 3 Burpee Ring Muscle-Ups

Minute 3:

  • 10 Tall Box Jump (24″/30″)

*Modify burpee ring muscle-ups with 6 Burpee Pull-Up or 6 Burpee Jumping Pull-Up.

 

Tuesday, July 16

Strength: Clean Complex [working sets]

  • 1 Hang Clean + 1 Clean + 2 Jerk

WOD: 3 Minute AMRAP [x5]

“Chief” [compare to 4/18/2018]

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squat

*1 Minute Rest between each 3 minute AMRAP.

**Continue where you left off with each “start.” Score is Total Rounds + Reps after all 5 AMRAP’s.

 

Wednesday, July 17

Skill Work: 10 Minutes

  • Rope Climbs
  • Devil Presses

Partner WOD: 4 Minute AMRAPs

  • Rope Climbs
  • Bike, calories
  • DB Devil Presses (35/50) [view here]
  • Row, calories

*2 minute rest between efforts. Partners can divide work however you’d like, score is total reps for each movement in 4 minutes. Modify rope climbs with ascent/descent today.

 

Thursday, July 18

Strength:  Tempo [Back] Squat

  • 3-3-3-3-3

*3 sec. Descent, 2 sec. Pause in bottom, Stand.

WOD: 15 Minute AMRAP

  • 200M Run
  • 10 Wall Balls (14/20) (9/10′)
  • 1o KB Swings (35/55)

*Each round add 5 wall ball reps + 5 KB swing reps [for example: round 1 = 10 WB + 10 KB, round 2 = 15 WB + 15 KB…].

 

Friday, July 19

WOD: 5 Rounds for Time

  • 8 Toes To Bar
  • 40 Double Unders
  • 3 Deadlift (183/275)
  • 8 Handstand Push-Ups
  • Row or Bike (8 calories/10 calories)

*30 minute time cap. Modify HSPU with pike push-ups today.

Post-WOD Mobility: Coach Led

  • 8-10 Minutes

 

Saturday, July 20 – NO CLASSES TODAY!

  • Come cheer on your community (Don’t forget we need volunteers, too!) at the Battle of the Benchmarks CrossFit competition. The event kicks off at 9:15AM and will wrap up around 3:00PM! Participants and volunteers be on the lookout for an email with your heat assignment, final timeline of events, etc. later this week. We will have Cyclone Speed Rope, Big Brothers Big Sisters Twin Cities, Mauer Sports Nutrition, ChiroFit Health & Wellness, and Surrender Salmon onsite as well!

#WorkHardBeNice