Wed, Aug 18, 2021

Warm-up
• 20 Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Passthroughs

3 rounds:
• 10 Medicine-Ball Cleans 20/14#
• 10 Cossack Side Lunges

Strength (7/13 Squat 7.2)
6 sets:

• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 7.1

Conditioning
10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 35/20#

Tue, Aug 17, 2021

Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
8 min EMOM:
• 1 Snatch

8 min EMOM:
• 1 Clean & Jerk

Each lift, try to increase the weight to finish as heavy as possible.

Core
• Reverse Tabata Hollow Body Hold

Conditioning
4 rounds for max reps:

• 1 min Burpees
• 1 min Power Snatches 75/55#
• 1 min Pull-ups
• 1 min Rest

Mon, Aug 16, 2021

Warm-up
• 400 m Run

3 rounds:
• 10 Jumping Jacks
• 10 Jumping 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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength (7/13 Squat 7.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 95% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
For time:

• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row

Sat, Aug 14, 2021

Warm-up
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Jumping Jacks
• 10 Push-ups

Strength
9-7-5-3-1 reps:
• Bench Press
• Shoulder Press

Each set, increase weight to finish as heavy as possible.

 Conditioning
20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 80 Double Unders

Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters, turn around, and then 10 meters back for a total of 20 meters.

Fri, Aug 13, 2021

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters

Strength (7/13 Squat 6.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels

Conditioning
For time, partition reps how you like:
• 50 Deadlifts 225/145#
• 100 Wall Balls 20/14#

Wed, Aug 11, 2021

Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#

Strength (7/13 Squat 6.2)
6 sets:

• 3 Front Squats + 6 Back Squats

Weight: 94% of weight used on Monday 6.1

Conditioning
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Burpees over Rower

Tue, Aug 10, 2021

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

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
3 sets:
• 3-Position Snatch (Hip, Knee, Floor)

3 sets:
3-Position Clean (Hip, Knee, Floor)

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions

Conditioning
6 rounds for time:

• 5 Power Cleans BW / 70% BW
• 5 Strict Handstand Push-ups
• 5 Strict Pull-ups

BW = bodyweight

Mon, Aug 9, 2021

Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Box Shoulder Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

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

Strength (7/13 Squat 6.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 90% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
3 min AMRAP:

• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#

1 min Rest

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#

Sat, Aug 7, 2021

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Strength
10-8-6-4-2 reps:
• Bench Press
Strict Dips

Increase weight to finish heavy.

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest

Conditioning
“The Longest Mile”
4 rounds for time:
• 10 Burpees
• 100 m Run
• 10 Air Squats
• 100 m Run
• 10 Push-Ups
• 100 m Run
• 10 Sit-Ups
• 100 m Run

Source: board.crossfit.com

Tue, Aug 3, 2021

Warm-up
• 20 cal Air Bike

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

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

Strength
5 sets:
• 2 Snatch Grip Pulls
• 1 Snatch

5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk

Increase weight to finish heavy.

Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels

Conditioning
8 min AMRAP:

• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”

Mon, Aug 2, 2021

Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (7/13 Squat 5.1)
6 sets:
• 3 Front Squats + 6 Back Squats

Weight: 85% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
33-27-21-15-9 reps for time:

Pull-ups
Hang Power Clean & Jerk 75/55#

Any type of shoulder-to-overhead movement for the jerk.

Sat, Jul 31, 2021

Warm-up
• 200 m Run
• 200 m Run Backwards

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press

Setup two bars. Increase weight to finish heavy.

Conditioning
For time:
30-20-10 reps:

• Double Unders
Dumbbell Thrusters 35/25#

Then, 40-30-20-10 reps:
• Double Unders
Dumbbell Lunges 35/25#

Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
AbMat Situps

Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three.

Fri, Jul 30, 2021

Warm-up
• 300 m Row

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength (7/13 Squat 4.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
4 rounds:

• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#

Conditioning
10 min AMRAP:

• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”

Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar.

Wed, Jul 28, 2021

Warm-up
• 100 Single Unders

3 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Dumbbell Thrusters 20/10#

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

Strength (7/13 Squat 4.2)
5 sets:

• 4 Front Squats + 8 Back Squats

Weight: 94% of weight used on Monday 4.1

Conditioning
8 rounds for time:

• 200 m Run
• 12 Wall Balls 20/14#
• 6 Burpees

Tue, Jul 27, 2021

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

Strength
5-4-3-2-1 reps:
Hang Power Snatches

5-4-3-2-1 reps:
• Hang Power Cleans

Increase weight to finish heavy

Core
6 rounds:
• 20 sec AbMat Situps
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest

Conditioning
30-20-10 for time:

Dumbbell Hang Power Clean & Jerk 50/35#
Chest-to-bar Pull-ups

The DB hang power C&Js are performed with one dumbbell. Alternate arms after each rep. A total of 30 reps will be completed the first round, which means 15 reps per arm.

Mon, Jul 26, 2021

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch

Strength (7/13 Squat 4.1)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 80% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
5 rounds for time:

• 400 m Row
• 10 Overhead Squats 95/65#

Sat, Jul 24, 2021

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

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

Strength
10 min E2MOM:
• 6 Bent-over Dumbbell Row
• 6 Bench Press
Use two dumbbells for the bent-over rows and a barbell for bench. Start light, around 50% of 1RM, slowly increase by 5-10% to finish heavy.

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Conditioning
For time, partition reps how you like:
• 150 Barbell Thrusters 45/35#
• 150 Back Rack Box Step Ups 45/35# 20”

Fri, Jul 23, 2021

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength (7/13 Squat 3.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
3 rounds:

• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning
10-8-6-4-2 reps for time:

Bar Muscle Ups
Deadlifts 225/155#
Bar-Facing Burpees

Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips.