Wed, Aug 11, 2021

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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 Push-ups
• 12 Burpees over Rower

Tue, Aug 10, 2021

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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

Mon, Aug 9, 2021

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

Tue, Jul 20, 2021

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Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk

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

Strength
4 sets:
• 2 Snatches

4 sets:
• 2 Clean & Jerks

Increase weight to finish heavy.

Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups

Conditioning
2 rounds for time:
• 1000/800 m Row
• 100 Double Unders

Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#

Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete.

Mon, Jul 19, 2021

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Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions

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

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

Strength (7/13 Squat 3.1)
5 sets:
• 4 Front Squats + 8 Back Squats

Weight: 75% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max

Conditioning
For time:
• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Sat, Jul 17, 2021

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Warm-up
• 400 m Run

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#

Strength
4 sets:
• 7 Bench Press

4 sets:
• 3 Deadlift

Increase weight to finish heavy.

Conditioning
8 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest

Fri, Jul 16, 2021

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Warm-up
• 300 m Row

3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left

3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks

Strength (7/13 Squat 2.3)
3 sets:
• 4 Front Squats

Weight: 60% of T1RM

Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans 95/65#
• Box Jumps 24/20”