Sat, Aug 8, 2020

Warm-up
• 500 m Row

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
5 sets of Snatch Complex:
• 1 Power Snatch
• 2 Hang Squat Snatch
• 1 Overhead Squat

5 sets of Clean Complex:
• 1 Power Clean
• 2 Hang Squat Clean
• 1 Jerk (any type)

Increase weight to finish heavy.

Core
Tabata Russian Plate Twists 25/15#

Conditioning
21-15-9-15-21 reps for time:

Power Clean & Jerks 95/65#
Ring Dips

Fri, Aug 7, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Conditioning
3 rounds for time:

• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#

Wed, Aug 5, 2020

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left

Strength (7/13 Squat 10.2)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the second test for 1RM as written in the 7/13 squat program.

Conditioning
5 rounds for time:
• 60 Double Unders
• 20 Toes-to-Bar

Tue, Aug 4, 2020

Warm-up
• 500 m Row

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#

Strength
Snatch
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Clean & Jerk
• 3 reps at 50%
• 3 reps at 60%
• 2 reps at 70%
• 2 reps at 80%

Conditioning
9 min AMRAP:

• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#

Mon, Aug 3, 2020

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

3 rounds:
• 6 Jumping Lunges
• 6 Air Squats

Strength (7/13 Squat 10.1)
Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%

Rest 2 minutes between each set.

This is the first test for 1RM as written in the 7/13 squat program. The second test will be on Wednesday.

Conditioning
3 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#

Sat, Aug 1, 2020

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
10-8-6-4-2 reps:
Bench Press
Deadlifts

Start light and increase to heavy after each set. Suggestion: ~ 45%-55%-65%-75%-85% of 1RMs. Use best judgment. Warmup before starting.

Conditioning
16 rounds for time:
• 100 m Run
• 2 Strict Pull-ups
• 3 Power Clean & Jerks 135/95#

Fri, Jul 31, 2020

Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Push-ups

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Strength (7/13 Squat 9.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
3 rounds:

• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Conditioning
30-20-10 reps for time:
Mountain Climbers (R+L=1)
• Squat Snatch *
• Box Jumps *

Round of 30: 75/65#, 20/16”
Round of 20: 105/75#, 24/20”
Round of 10: 135/85#, 30/24”

Wed, Jul 29, 2020

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength (7/13 Squat 9.2)
4 sets:

• 2 Front Squats + 4 Back Squats

Weight: 70% of 1RM Front Squat

Conditioning
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row

Source: crossfit.com/workout/2011/12/23
2011 Rich Froning 6:44, EZ Muhammad 8:09

Tue, Jul 28, 2020

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:
• 20 sec Hang Power Cleans 115/75#
• 10 sec Rest
• 20 sec Burpees over bar lateral
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest

Mon, Jul 27, 2020

Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength (7/13 Squat 9.1)
4 sets:
• 2 Front Squats + 4 Back Squats

Weight: 70% of 1RM Front Squat

Conditioning
6 rounds for time:

• 5 Deadlifts 255/175#
• 10 Pull-ups
• 15 Dumbbell Thrusters 35/20#