Monday
Buy in – EA Warm up
A) Back Squat – 10-8-6-6-6
10 @ 60, 8 @ 65, 6s @ 70/75/80
* rest as needed between sets
B) Front Squat 3×5
@60/70/75
- Between sets 12/10 ca sprint on row or ski
Buy out – 3 rounds
:30 sec high plank into 30 mountain climbers
:30 sec hollow hold into 30 flutter kicks
rest as needed between sets
Tuesday
Buy in – 2 Rounds
100 Skips (mix up your foot work) / 20 Gymnastics Crunches / 10 Push ups / 10 Light Power Cleans
A) Bench Press – 5-3-1
5@72%, 3@82%, 1@92%
B) Bench – 4×4 @75
5-10 explosive push ups
Metcon – 3 Rounds
21 cal Bike
15 Toes To Bar
9 Clean + Jerk 115/80
12 Min cap
Wednesday
Buy in – 2 Rounds
200m run / 10 Samson Lunge / 10 Light KBS / 30 sec toe walk, heal walk, toes out and toes in
Metcon – For time (from CrossFit.com)
45 KBS (53/35)
400m Run
35 KBS
800m Run
25 KBS
1200m Run
15 KBS
A) High Hang Snatch – Build to a heavy 3
Thursday
Buy in – 3 Round
10 Glute bridge / 5 temp goblet squats @33×1 / 10 Cossack squats
a) Back Squat – 10-8-8-8
10@60%, 8s @ 70,75,80
B) Front squat – 4×5
@60,65,70,70
after each set 20 jump squats
finish with 3x4min stretches
Friday
Buy in – 2 Rounds
15 Burpees / 10 Pike Push ups / 10 Banded Good Mornings / 20 Sit ups
A) Deadlift – 5-3-1
5@72%, 3@82%, 1@92%
B) Deadlift 5×4@80%
10 Banded KB Hip Thrust after each set
Metcon – For time
20 St. HSPU
20 Sit ups
40 Strict HSPU
40 Sit ups
60 St. HSPU
60 Sit ups
*12 min cap
Saturday
Pick your day!
August 8, 2021
