Monday
Buy in – EA Warm up
A) Push press 10-8-6-4-2
*building
B) Push Press 4×4 @80%
after each set 10 double DB rows
C) core buster – 3 rounds
50 alternating vsnaps
50 Russian twists
Tuesday
Buy in – 2 Rounds
40 Air Squats / 10 Hanging High knees / 10 Hip Flow / 20 Calf raises
A) Back Squat – 8-8-6-6
8s at 60/70% 6s @80/85%
B) Front Squat – 3×5 @70/75/80%
after each set 5 single leg broad jump or single leg box jumps + 3 max height jumps
Metcon – For time
50 Double Unders
20 Toes To Bar
50 Double Unders
20 Toes To Bar
50 Double Unders
Wednesday
Buy in – 2 Rounds
15/12 cal row / 5 inch worms / 5 Lateral Box Step ups / 5-10 Thrusters add weight each set
Prep – (use same standard as open)
2 Wall Walks / 2 Thrusters at workout weight
Metcon – CrossFit Games event 4
10-9-8-7–6-5-4-3-2-1
Wall Walks and Thruster (185/135 games weight) (135/95) we will use this as our RX
*20 min cap
Buy out – 3 Rounds
45 Sec Superman hold w/medball on feet
10 Medball rotation throws (each side)
10 Stiff Leg Deadlift w/DB
Thursday
Buy in – 2 Rounds
15 Step in and out Burpees / 10 Yoga Push Ups / 10 Empty Bar Bench Press 3 second pause at bottom / 20 sec hang
A) Bench Press 5-3-1
5@75, 3@85, 1@95
B) Bench Press 5×3 @80%
after each set 7 per arm single arm Db press
Metcon – 8 Min amrap
20 Air Squats
20 Reverse Lunges
20 second rest
Friday
Buy in – 2 Rounds
200m Run / 10 Prisoner Good Mornings / 10 KB Deadlifts / 10 SA DB Snatch
Mobility- Foam roll legs
A) DeadLift – 5-3-1
5@75, 3@85, 1@95+
B) Deadlift 5×3 @88%
*after each set 7 per leg DB Rear Foot Elevated Split Squat
Metcon – For time
10-20-30-40-50 DB Snatch
after each set 200m run
Saturday
Pick your day!
August 16, 2021
