Announcement

Happy Birthday Dylan Baker!!

Strength – Bench Press (1×1)

Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (5 Rounds for reps)

NO WAY HOME

5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes

SCALED OPTION
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises

Cooldown – Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits

 

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Warm-Up (let’s get really warm !!)

21-15-9 (Women’s Calories 16-12-8)

Calorie Machine (any machine available)

Air Squats

9-7-5

Burpees

– into –

3 sets (empty bar)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Warm-up

Warm-up (No Measure)

**2. Workout Prep**

1 set

30-second Row (workout pace)

5 Front Squats

Workout

Metcon (Time)

THUNDERCATS

3 rounds

1000m/850m Row

30 Front Squats (95/65)

TARGET SCORE

Target time: 17-19 minutes

Time cap: 24 minutes
SCALED OPTION

3 rounds

850m/750m Row

40 Air Squats

Accessory

Warm-up (No Measure)

DB Good Mornings

4 sets: 15 reps

*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

Accessory

Warm-up (No Measure)

Flat Bench DB Chest Fly

4 sets: 10 reps

*Build to a light/moderate weight and stay the same or build across all sets.
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Accessory

Warm-up (No Measure)

Inverted Skull Crusher

4 sets: 10 reps
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

* If time permits

Mobility

()

Workout – Metcon (AMRAP – Rounds and Reps)

TOMBSTONE

11.1/14.1

10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

TARGET SCORE
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds

SCALED OPTION

10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch

Skill – Warm-up (No Measure)

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Cooldown

Mobility

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

* If time permits

()

Workout – Metcon (Time)

SOLDIER

Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
5 Burpee Box Get-Overs (48/42) or 10 Burpee Box Jump Overs (24/20)

TARGET SCORE
Target time: 2-3 minutes
Time cap: 3:30

SCALED OPTION
Every 4:00 (5 rounds)
15 Wall Balls Thrusters (light/moderate)
10 Ring Row
10 Pushups
5 Up Down + Box Step Up (24/20)

Accessory – Warm-up (No Measure)

Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

 

Workout – Metcon (Time)

TERMINATOR

50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar

-Rest 2:00-

100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-

2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar

-Rest 2:00-

150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar

TARGET SCORE
Target time each set: 3:30-4:30 minutes
Time cap each set: 7 minutes

SCALED OPTION

50’ Walking Lunge
20 Kettlebell Sumo Deadlifts (light)
10 Jumping Pull Ups
Rest 2:00

100′ Walking Lunge
2 Rounds:
15 Kettlebell Sumo Deadlifts (light)
8 Jumping Pull Ups

Rest 2:00

150 Walking Lunge
5 Rounds:
10 Kettlebell Sumo Deadlifts (light)
6 Jumping Pull Ups

Accessory – Warm-up (No Measure)

Spanish Squat
4 sets: 15 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Accessory – Warm-up (No Measure)

Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Build to a moderate/heavy weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits