July 2017

CrossFit
For load:
Alternating Arm Dumbbell Press 12-10-8-6
(make consistent increases)
 
For reps + calories In teams of 3:
0:00-7:00 Row for Calories
7:00-12:00 Farmers Walk For distance 53/35
12:00-15:00 Burpees to a Plate
(share work anyhow)
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
 
Pause Press (:05 at top)
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Dips (:05 eccentric)
Even min: Strict Ring Pull-ups (:05 eccentric)
(choose reps prior to start. unbroken)
 
For time:
18-15-12-9
Russian Kettlebell Swing 70/44
Handstand Push-ups
GHD Sit-ups
Pull-ups
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
 
1.5 Press
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
AMRAP 7:00
1 Strict Ring Muscle-up + 3 Ring Dips (:05 eccentric) + 1 Muscle Down
(each round unbroken)
 
For time:
50 Sit-ups 25lbs
50 GHD Sit-ups
 
10 rounds for time:
3 Strict Handstand Push-ups
5 Strict Pull-ups
7 Russian Kettlebell Swings 70/53
________________
 
Weightlifting
High Pull + Power Snatch
5(1+2) -choose weight-
 
High Pull + Power Clean + Push Press
5(1+2+2) -choose weight-
 
Drop Snatch
3×3 -choose weight-
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
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“There’s no such thing as a free lunch.”
~Milton Friedman

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_____________

Competitor 1
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

Back Squat
4 Waves
70% 1×2 (accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)

4 rounds for time:
1 Mile Assault Bike
(rest 2:00) 
_______________

Competitor 2
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

Block Snatch Pull (BK)
4×4 -choose weight-

Front Squat
4 Waves
70% 1×2 (Accelerate up)
(rest 1:00)
80% 1×3
(rest 2:00)

4 rounds for calories:
4:00 Row
(rest 4:00)
________________

Weightlifting
Snatch
80% 3×1
85% 3×1
(No more than 2:00 rests)

Snatch High Pull
3×3 -choose weight-

Pause Front Squat + Front Squat
4(2+1) -choose weight

GHD Sit-ups
4×10 -choose weight-

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“The men who learn endurance, are they who call the whole world, brother.”
~Charles Dickens

7:00a Track Workout at Corona del Sol
7:00a CrossFit EVCF
7:30a Kettlebell EVCF
Closed for CrossFit Weightlifting Trainers Course

Sun, 7/30/17
Closed for CrossFit Weightlifting Trainers Course

CrossFit 
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9  Hang Power Cleans
6 Shoulder to Overheads
___________________

Competitor 1
4 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

4 waves:
70% 2 Front Squats
75% 2 Front Squats
80% 2 Front Squats
(start a set every minute)

1.5 Press
2×3 -choose weight-
3×2 -chhose weight-
(strict, controlled movement. no bounce)

3 rounds for calories:
3:00 Assault Bike
3:00 Rest
(complete 15 toes to bar during rest)
____________________

Competitor 2
5 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

5 waves:
70% 2 Back Squats
75% 2 Back Squats
80% 2 Back Squats
(start a set every minute)

5 rounds for total reps:
10 Dumbbell Pullovers 50/35
Bar Muscle-ups
(rest 1:00 between rounds)

5 rounds for reps + calories:
:20 Assault Bike
:40 Rest
:20 Ring Dips
:40 Rest
:20 Toes to Bar
:40 Rest
______________________

Weightlifting
Snatch
Build to a heavy set of 1

Clean & Jerk
Build to a heavy set of 1

Back Squat
3×3 -choose weight-

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“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
~John Wooden

CrossFit
Rest
_______________

Competitor 1&2
Rest
_______________

Sleds
7:00p at EVCF
_______________

Weightlifting
Power Clean + Clean + Jerk
80% 4(1+1+1)

Clean Pull
4×3 -choose weight-

Pause Back Squat
65% 4×3

3 Rounds
10 Barbell Curls
10 DB French Press
10 Strict T2B

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“Everyone talks about rock these days; the problem is they forget about the roll.”
~Keith Richards

CrossFit
For load:
Every 1:00 for 10:00
3 Power Snatches
(make consistent increases)
 
10 rounds for reps + calories:
1:00 Row
:15 Rest
:30 Sit-ups
:15 Rest
_____________
 
Competitor 1
Power Clean
3 waves:
70% 2 Block Power Cleans
75% 2 Block Power Cleans
80% 2 Block Power Cleans
(start a set every minute)
 
2 rounds for time:
10 Deadlifts 275/185
30′ Hand Walk
10 Box Jump Burpees 24/20
30′ Plate Push 45lbs
20 GHD Sit-ups
 
For time:
100m Two Hand Overhead Carry 53/35
1 Mile Assault Bike
100m Farmers Walk 70/53
1:00 Minute L-Sit Hold
1000m Row
______________
 
Competitor 2
Power Clean
5 waves:
70% 2 Block Power Cleans
75% 2 Block Power Cleans
80% 2 Block Power Cleans
(start a set every minute)
 
2 rounds for time:
15 Deadlifts 275/185
45′ Hand Walk
15 Box Jump Burpees 24/20
45′ Plate Push 45lbs
30 GHD Sit-ups
 
2 rounds for time:
100m Two Hand Overhead Carry 53/35
1 Mile Assault Bike
100m Farmers Walk 70/53
1:00 Minute L-Sit Hold
1000m Row
______________
 
Weightlifting
Power Clean + Clean + Jerk
80% 4(1+1+1)
 
Clean Pull
4×3 -choose weight-
 
Pause Back Squat
65% 4×3
 
3 Rounds
10 Barbell Curls
10 DB French Press

CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
___________

Competitor 1&2
Weighted Pull-up
Test 1RM

Weighted Bar Dip
Test 1RM

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up

No measure:
1 Mile Jog
___________

Weightlifting
High Pull + Power Snatch
5(1+2) -choose weight-

High Pull + Power Clean + Push Press
5(1+2+2) -choose weight-

Strict Press
Find 1RM

Strict Pull-ups
3x AMRAP

Bulgarian Split Squats
3×10 -choose weight-

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“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”
~Sun Tzu

CrossFit
For load:
Every 1:00 for 10:00
3 Power Cleans
(make consistent increases)

Weighted Bar Dips
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with 1 rope climb

AMRAP  10:00
10 Burpees
:20 L-Sit Hold
10 Box Jumps
:20 Plank Hold
_________________

Competitor 1
Hang Snatch High Pull
4×4 -moderate load-

Snatch + Hang Snatch (AK)+ Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2

Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

4 rounds for time:
500m Row
(rest 3:00)
*25 Sit-ups during rest
__________________

Competitor 2
Hang Snatch High Pull
4×4 -moderate load-

Snatch + Hang Snatch (AK) + Overhead Squat
Build to a heavy set of 1+1+1
90% of heavy set: Snatch 3×2

Snatch Pull
4×2 -choose weight-

Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

4 rounds for calories
3:00 Assault Bike
(rest 3:00)
*25 GHD Sit-ups during rest
____________________

Weightlifting
Power Snatch + Snatch
80% 4(1+1)

Snatch High Pull
3×3 -choose weight-

Pause Front Squat
65% 4×3

GHD Sit-ups
4×10 -choose weight-

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“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill

7:00a Track Workout at Corona del Sol
7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Weightlifting
10:30a CrossFit
____________________

Weightlifting
Snatch
Build to a heavy singe

Clean & Jerk
Build to a heavy single

Back Squat
3×3 -choose weight-

CrossFit
Skill
Turkish Get-up

Deadlift
Build to a heavy set of 5
100% of heavy set 4.3.2.1
*follow each set with a :15 handstand hold

For time:
30 Over the Box Jumps 20″ (may use hands)
50 Ball Slams 20/14
70 Russian Kettlebell Swings 70/44
____________________

Competitor 1
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Front Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

1.5 Press
3×3 -choose weight-
(strict, controlled movement. no bounce)

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

10 rounds for time:
10 Ring Rows
10 Push-ups
100m Run
(wear a vest 20/14)
_______________________

Competitor 2
Power Snatch + Drop Snatch
Build to a heavy set of 1+1
100% of heavy set: Snatch 5×1

Back Squat
3 waves:
70% 1×2
75% 1×2
80% 1×2

AMRAP 3:00
1-2-3-4-5-6-7-8-9….
Bar Muscle-up
(alternate sets with a partner)

For total reps:
Every 1:00 for 10:00
Odd min: Tempo Ring Pull-up 3131
Even min: Tempo Ring Dip 3131
(choose reps prior to start. unbroken)

For time:
30 Calories on the Assault Bike
45′ DBall Carry 150/100
15 DBall Over the Shoulder
45′ DBall Carry
20 Calories on the Assault Bike
45′ DBall Carry
10 DBall Over the Shoulder
45′ DBall Carry
10 Calories on the Assault Bike
45′ DBall Carry
5 DBall Over the Shoulder
45′ DBall Carry
_________________________

Weightlifting
Rest

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“There is something about building up a comradeship – that I still believe is the greatest of all feats – and sharing in the dangers with your company of peers. It’s the intense effort, the giving of everything you’ve got. It’s really a very pleasant sensation.”
~Edmund Hillary