Max out Monday


Main – CrossFit

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Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Back squats 135/95
mobility
Banded hamstring stretch

Weightlifting

Good Mornings (Find 5RM)

12min

Metcon

Metcon (Weight)

12min EMOM
3 front squats @70%
6 KB swings 1.5/1p
First rep cannot be a clean. Must be power cleaned and start squat from full standing position (full extension)

Accessory Work

Knees To Elbow (4×20)

Strongman Sat


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Metcon (3 Rounds for reps)

3×5 min rounds 1min rest between rounds
1min stone over shoulder
1min log press 185/115
1min sled push +6/4 plates
1min farmers carry 150/100 per
1min tire flips
Fight gone bad strongman style
For sled and farmers every 50ft is one rep

Speed work Friday

Main – CrossFit

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Warm-up

Sprint, Jump, Good Morning (No Measure)

2 Rounds
3 Hill Sprints
8 Box Jump to Squat 30/24
20 Banded Good Mornings

Weightlifting

Deficit Dead Lift (8×1 banded @40% 30sec rest)

Metcon

Metcon (Time)

3 rounds
400m run
20 back squats 155/105
10 lateral burpees over bar
Bar must be cleaned from floor
Rx plus – 185/125

Accessory Work

Kettle Bell Swings (1×100 Russian )

Wed July 16


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Banded bully
Banded lat stretch

Weightlifting

Push Press (9×3 @50%)

Metcon

Metcon (AMRAP – Rounds)

10min
50 double unders
10 hand stand push ups
10 evil wheels

Accessory Work

Barbell Row (3×12)

Supine rows

Max Out Monday July 14

Main – CrossFit

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Warm-up

Clean Progression

3 Front Squat
3 Hip PC
3 Above knee PC
3 Below Knee PC
3 Floor to below knee
3 Floor to below knee pause then PC
3 PC from floor
3 PC to pause then FS
3 Cleans
Mobility-dome before progression
Quad smash
Hamstring foam roll

Weightlifting

Clean (Find 1RM)

12min

Metcon

Metcon (Time)

3 rounds
7 deadlift 345/225
7 muscle ups
Then
3 rounds
21 wall balls 20/14
21 toes to bar
17min cap

Accessory Work

Banded Reverse leg curls (1×100)

Hero WOD Sat

Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Fri July 11

Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Couch Stretch
IT band smash

Weightlifting

Front Squat (10×2 @60%)

10min

Metcon

Metcon (AMRAP – Rounds)

12min
50ft over head walking lunges 45/25
40 box jumps
30 pull ups
20 burpees
10 HSPU

Accessory Work

Kettle Bell Swings (1×100 Russian )

Wed July 9

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Lat foam roll
Tricep smash

Weightlifting

Shoulder Press (9×3 @50%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min
200m run
25 HR push ups
15 Russian twist w/1p

Accessory Work

banded pull downs (1×100)

Team WOD Tue

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Metcon (Time)

3 rounds
200ft wheel barrow
50 wall balls
50 KB Snatches 1.5/1p
Each team only gets one medball and one KB