21.07.05 – 21.07.09

Monday

CrossFit

Gymnastics Skills
For quality:
Handstand Walk, 10 mins

Conditioning
AMRAP 15 Minutes
12 Calorie Row
12 Handstand Push-ups
12 Alternating Dumbbell Snatch 50/35 lbs

Duration: Medium
Feel: Gas
Pacing: Reach

Competitor’s Corner

Strength
On the 2:00 for 8:00
Deadlift
5 @60%
4 @65%
3 @70%
2 @80%
1 @90%

Conditioning

33 Wallballs 30/20 lbs
22 GHD Sit-ups
11 Power Cleans 185/125 lbs
–Rest 2 minutes–
2 Rounds of:
22 Toes-to-bar
11 Weighted Box Step-overs 100/70 lbs
–Rest 2 minutes–
33 Wallballs 30/20 lbs
22 GHD Sit-ups
11 Power Cleans 185/125 lbs

Tuesday

CrossFit

Part A: Running Test
One mile time trial

Part B: Running Intervals*
4 Rounds
Run 400m
10 Toes-to-bar Rest 1:00

*Start 5min after part A

Goal: each 400m run should be FASTER than your 1mile 400m split time (Mile time/4)

Competitor’s Corner

Grunt Work – For Reps
AMRAP 24 Minutes
200/175m Ski
Rest 1:20

*Score is meters
Starting at your 2K Pace or faster, work for negative splits.

Pacing: Reach

Skill – For Completion
Every 4:00 for 20:00
20 Double Russian KB Swings

Choose a weight that allows you to violently extend you hips on every rep.

Wednesday

CrossFit

Strength
Every 2 mins for 12 mins
2 Deadlift + Hang Power Cleans, pick load

*1 rep = 1 Deadlift + 1 Power Clean Drop and reset in between each rep

Conditioning
AMRAP 8:00
12 Deadlift 155/105lbs
6 Hang Power Cleans 155/105lbs
12 Chest to Bar Pull Ups

Duration: Short
Feel: Muscular Overload
Pacing: Reach

Competitor’s Corner

Strength
On the 1:30 for 16:30
Back Squat
2×3 @60% of 1RM
2×3 @63% of 1RM
2×3 @65% of 1RM
2×3 @68% of 1RM
2×3 @70% of 1RM
1×2 @80% of 1RM

Conditioning
27-21-15-9
Bench Press 135/95 lbs
21-15-9-6
Ring Muscle-ups

Thursday

CrossFit

Gymnastics Strength
Alternating EMOM x 10 Minutes
Odd: 5 Strict Pull-ups
Even: 5 Strict Ring Dips

Conditioning
2 Rounds for time:
15 Box Jumps 24/20"
25 Alternating Front Rack Lunges 135/95
50/40 Calorie Bike

*20 minute time cap

Duration: Medium
Feel: Muscular Overload
Pacing: Sustain

Competitor’s Corner

Skill – For Reps
Every 4:00 for 20:00
1 Big Set of Muscle Up +1s

Be smart on your first four sets to ensure you do not burn out – we are looking for similar sets to accumulate volume. Let it fly on the final set

Friday

CrossFit

10 Rounds for time
20/15 Calorie Row
15 Power Cleans 155/105lbs
5 Muscle Ups

*35 minute time cap

Duration: Long
Feel: Gas
Pacing: Reach

Competitor’s Corner

Skill – For Completion
EMOM 10 Minutes – Alternate Movements
15 Toes to Bar
15 Chest to Bar Pull Ups

Both Movements are meant to be unbroken. Scale Accordingly.

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