Workout

Mon, Aug 3, 2020

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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

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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

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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

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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

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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

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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#

Sat, Jul 25, 2020

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Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats

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

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM

Rest 3 min

Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM

Conditioning
For time:
• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 50 Box Jump Overs 24/20”
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row

Use a bumper plate for the lunges and squats. Overhead lunges can be performed in-place or walking, your choice. Hold bumper plate near your chest for the squats.

Fri, Jul 24, 2020

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Warm-up
• 300 m Row

2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch

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

Strength (7/13 Squat 8.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
 4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups

Conditioning
For time:
• 21 Thrusters 95/65#
• 600 m Run
• 15 Thrusters 95/65#
• 400 m Run
• 9 Thrusters 95/65#
• 200 m Run

Wed, Jul 22, 2020

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Warm-up
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength (7/13 Squat 8.2)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 94% of weight used on Monday 8.1

Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 5 Power Cleans 135/95#
• 10 Push-ups
Then:
• 100 Double Unders

Tue, Jul 21, 2020

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Warm-up
• 20 cal Air Bike

3 rounds:
• 40 sec Thoracic Spine BB 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
5 sets:
• 2 Snatch Grips Pulls + 1 Snatch

5 sets:
• 2 Paused Power Cleans + 1 Paused Clean

3 sets:
• 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning
5 rounds for max reps:
90 seconds:
• 10/8 Row calories
• 10 Overhead Squats 95/65#
• Max Chest-to-bar Pull-ups
60 seconds Rest

Mon, Jul 20, 2020

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Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 70/53#

Strength (7/13 Squat 8.1)
6 sets:
• 2 Front Squats + 4 Back Squats

Weight: 100% of 1RM Front Squat

Conditioning
2-4-6-8-10-12-14-16-18-20 reps for time:
• Russian Kettlebell Swings 70/53#
• Burpees

Sat, Jul 18, 2020

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Warm-up
• 150 m Row
• 200 m Run
• 150 m Row

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 of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press

Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.

Conditioning
15 min AMRAP:
• 5 Hang Squat Snatches 95/65#
• 5 Box Jumps 30/24”
• 5 Toes-to-bar

Fri, Jul 17, 2020

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

4 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 5 Dumbbell Thrusters 20/10#

Strength (7/13 Squat 7.3)
3 sets:
• 4 Front Squats

Weight: 60% of 1RM

Core
For time:
• 100 AbMat Situps

Conditioning
4 rounds for time:
• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories

Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups.

Tue, Jul 14, 2020

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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, Jul 13, 2020

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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 1RM Front Squat

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, Jul 11, 2020

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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:
• 8 Dumbbell Bench Press 35/20#
• 8 Dumbbell Thrusters 35/20#
• 8 Dumbbell Lunges 35/20#
• 80 Double Unders

Wed, Jul 8, 2020

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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 Kettlebell Swings 53/35#
• 12 Burpees over Rower

Tue, Jul 7, 2020

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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