Saturday
Regular 10AM Class today
Open Gym until noon.
“Bull” Is one of the longer CrossFit Benchmark Workouts.
Take on “Partner Bull” today
Two rounds of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Split up the reps anyway you like.
Both partners run both miles.
Scale so that you are starting the 1st mile run around 15 min into the WOD
Sunday
Regular 9AM Class today.
Open Gym until 11
25 Cal
5 Rounds of
3 Snatch 135/95
3 Burpee Over Bar
20 Cal
4 Rounds of 3 and 3
15 Cal
3 Rounds of 3 and 3
10 Cal
2 Rounds
5 Cal
1 Round
Monday July 4
2 Clases today
7:15AM and 9AM
Closing at 10AM.
One of the original and one of the longer CrossFit Benchmarks
45 Min Cap
5 rounds for time of:
Run 800 meters
Kettlebell swings, 30 reps 70/53
30 pull-ups
If this one seems too daunting, consider
30 Min AMRAP
1 Lap run
10 KB Swings
10 Pull Ups
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We are pushing back our squats and deads 1 day this week, fliipping the Thurs and Fri routine and testing 4-5 Maxes.
1 Rep max Back Squat
1 Rep max Deadlift
20 Rep max Deadlift (You might be pretty smoked after the 1 rep max so ok to skip this one)
1 Rep Max Shoulder Press
20 Rep Max Back Squat
and we finish with our quarterly Baseline or Baseline + Metcon
Tuesday
Back Squat
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep on sets 5 and 6, ok to go heavier, ok to stay the same as set 4, ok to skip them, ok to add a 7th set if you have more in the tank.
Metcon:
15 Min EMOM
6 Box Jump
& 6 DB Single DB Push Press (3R/3L) 50/35#
If you don’t finish all 12 reps in a minute, stop where you are, take the next minute off and start w/ 6 box jumps the next minute.
Score total reps (180 is perfect)
Wednesday
Deadlift
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 20 reps (If you are smoked from the heavy singles, ok to sit this one out)
Metcon:
20 Min Cap
10-9-8-7-6-5-4-3-2-1
HandStand Push Ups
TTB/GHD
DB Snatch
Burpee over DB
Thursday
Shoulder Press
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
All 6 sets should be challenging.
If after sets 4 and 5 you have a little more in the tank it’s ok to add more weight
Metcon:
30 sec work 30 sec rest
5 Rounds
Min 1 Hang Snatch 135/95
Min 2 Burpee
Min 3 Hang Clean
Min 4 AbMat SitUp
Min 5 Rest
Score total reps on each movement
Stagger start as needed
On the snatch and clean, pick a weight that is challenging but you can do at least 5 snatch during the 1st round.
Friday
3×3 Front Squat (mail these in, save up for the 20RM Back Squat)
1 set of 20 Back Squats, this might be the hardest thing you do this week.
Metcon:
Our Quarterly “Baseline” Test
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
or
Baseline +
50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up
