Monday
Warmup- PVC Dislocates and Band Pullaparts
Then, 2 Roubds
Bar Complex: 5 Strict + 5 PP + 5 PJ
5 Kick Ups and 1 Strict HSPU on last kick up
A)Push Jerk 1RM
B)WOD: Gymnastics Strength
UB SHSPU
12-9-6-3
*Rest 3 mins
8-6-4-2
*Rest 3 mins
4-3-2-1
Scaled
*Reduce total number of reps each round to something you can handle.
*Alternative WOD: 10-9-8-7-6-5-4-3-2-1 *Rest 1 min between every set *If 10 UB is not realistic start where you can and go down 1 rep each set.
Health
A)S2O *Build to a heavy 5
B)For Time:
Accumulate 75 Seated Strict DB Presses
*Every break complete :30 plank hold
*Choose a challenging weight to where 10-15 reps would be a max set. Up
Tuesday
Warmup-Running Drills
A)For Time
Run 1 mile
*Rest up to 10 mins. Be fully recovered
Run 200m
B)Intervals:5 Rds You Go I Go
15/12 Cal Row
12 Burpees Over the Rower
Health-Same
If you struggle with running just put finishing a mile by walking/jogging as the priority for today. Scale reps on the WOD to where you finish every round under 1:45.
Wednesday
Warmup-Barbell Drills
A)Clean 1RM
B)”Macho Mile” 4Rds For Time
400m run
3 Rounds of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 S2O (135/95)
*22 min cap
Health
A)Power Clean or Hang Power Clean
*Build to a heavy 3 rep
B)WOD:4 Rds For Time
4 Rounds of:
400m run
3Rounds of: 5 DB Hang Cleans + 5 DB S2O
*Scale distance as needed. You should not have to walk.
*Row/Bike as needed if prevented from running.
*Challenging weights that you can keep UB on complex.
Thursday
A)Make Up Day
B)”Hot Potatoe” 36-30-24″ Teams of 2
Tall Box Over
Sandbag Over Box (120/80)
Health-Same
*Scale weight and box sizes as needed
Friday
Warmup- Complete
Knee Tuck/Across Body
Inchworm Seal Stretch
Then, 10 Good Mornings
10 Barbell Curls
10 RDLs
A)Deadlift 1RM
B) WOD: 40-30-20-10
Russian KB Swings (53/35)
100m Waiters Carry *Switch arms whenever
Sit Ups
Health-
A)Strength:
GHD Hip Extensions 3×10-15 reps
Single Leg KB or DB RDLs 3×10-15 reps
B)WOD: 40-30-20-10
KB Swings *Choose Challenging weight that you believe you can go UB
100m Waiters Carry *Switch arms whenever
Sit Ups
Saturday
Group CrossFit 9AM
Sunday
Open Gym-Cancelled this week as Drew is Running for St. Jude.