Wednesday 8/1/18

Day 1 of the CrossFit Games!!! Let’s F’N GOOO!

Growth & Development

A. Push Press x 10 rep HEAVY for the day

B. + 90% of above and Every 2:00 perform 3 reps x 4 sets (8:00)

C. 3 sets

500m row

25/18 Assault bike cals

+ 4:00 rest GO HARD EACH SET

 

Performance

A. Back Squat HEAVY set of 5 ( 5-10lbs more) than last week

B. Back Squat 2 sets of 5 reps @ 85% of above

C. 3 sets

50 double under

20 box jump 24/20

20 KBS

50 double under

+ 4:00 rest between sets

Tuesday 7/31/18

15 Minute Skill work  **Snatch**

( high pulls , snatch deadlifts, snatch balance, ohs etc)

Growth & Development

A. EMOM 32:00

  1. 50 single under
  2. 12 kb swing + 6 burpee
  3. 6 straight leg raises or toe to target
  4. rest

 

Performance

A. EMOM 32:00

  1. 8 ohs + 6 lateral burpee 95/65
  2. 12 alternating DB snatch 50/35
  3. 6 ttb + 6 lateral burpee
  4. rest

Monday 7/30/18

Growth & Development

A. Back Squat Heavy set of 5

B. 85% of above weight and perform 2 sets of 5

C. 3 sets

10 Assault bike cals

20 medball squat clean

25 ft Plate OH walking lunges(markers are on the floor in room from opens!!!)

 

Performance

A. Squat clean + Split jerk @ 80%  Every :45 Seconds x 6 sets

B. For Time

30 clean and jerk 115/75

20 cal row

10 bar muscle up / 15 pull-up

 

Friday 7/27/18

Growth & Development

A. BB RDL x 8 AHAP  @ 30×1 ( please use this tempo)  3 seconds down no pause 1 second pause at top postion

+ 8 Banded Goodmorning slow controlled and feel the  buuuuuurn  + 1:00 rest x 4 sets

B. 8 rounds

5 thruster 95/65

10 ring rows

100m sprint

 

Performance

A. Deadlift x 2 reps @ 30×2  ( PLEASE use this tempo) 3 seconds down no pause and 2 seconds pause in top position @ 75-80%

B. Death March x 120 ft   Heavier than last week x 1 set!!!!!!  ( you can shake it out every 60 ft )

C. 8 Rounds

5 thruster 115/75

10 pull up

100m sprint

Thursday 7/26/18

Warm up

100m run

10 burpees

X 2

+

Pigeon stretch x :20 each side

Front rack open stretch x :20

X 2

 

Growth & Development

A.8:00

2,4,6,8,10……

Power clean 75/55

Lateral Burpee

+ 3:00 rest

8:00

2,4,6,8,10…..

DB Snatch

Box jump

 

Performance

A. 7:00 Amrap

30 double under

15 power snatch 75/55

+ 10:00 rest

7:00 Amrap

5 burpee box jump

10 DB push press (5/5) 50/35

15 ab mat sit ups

 

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