CrossFit Journal: The Performance-Based Lifestyle Resource

06/26/17

25

Jun

2017

WARM-UP 3 Rounds 10 BB Strict Press 10 Box Step-ups 10 Lunges PUSH PRESS 3×8 (building) WOD 12 Minute AMRAP 200m Run 10 Single Arm Overhead Dumbbell Lunges (25/35) (right arm) 10 Box Jumps (20/24) 10 Single Arm Overhead Dumbbell Lunges (left arm) COOL DOWN 200m Jog 3×10 Banded Pass

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06/24/17

23

Jun

2017

WARM-UP CFDFB Warm-up 10 Kips 5 Kipping Pull-ups (10 ring rows) WOD 30 Minute AMRAP Teams of 2 100m Row 1 Round of Cindy 200m Row 2 Rounds of Ciny 300m Row 3 Rounds of Cindy 400m Row 4 Rounds of Cindy 500m Row 5 Rounds of Cindy 600m Row

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06/23/17

22

Jun

2017

WARM-UP 3 Rounds 10 BB Back Squats 10 BB Hang Power Snatch 10 Light KB Swings FRONT SQUAT 3×8 (building) WOD 5 Rounds Every 2 Minutes 10 Hang Power Snatch (65/95, MRx 55/75) 10 Kettle Bell Swings (35/53) Max Double-Unders 1 minute rest Score is Double-Unders COOL DOWN 200m Run

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06/22/17

21

Jun

2017

WARM-UP 3 Rounds 5 BB Power Cleans 5 BB Front Squats 5 BB Strict Press 5 BB Push Jerks CLEAN AND JERK 1 Rep EMOM for 10 Minutes (building) WOD 10 Minute AMRAP Clean and Jerk (95/135) or “Double Grace” 60 Clean and Jerks for Time (95/135) COOL DOWN 200m

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06/21/17

20

Jun

2017

WARM-UP (Down and Back) High Knee Karaoke Over the Hurdle Drill Knee to Chest and Step Figure Four Lunge and Reach Lunge and Twist (towards forward knee) Toy Soldiers High Knees Butt Kicks 200m Run WOD 8 Rounds For Time: Run 400m Rest 2 Minutes Run 200m Rest 1 Minute

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06/20/17

19

Jun

2017

WARM-UP 2 Rounds 10 Burpees 10 BB Deadlifts 10 Box Step-ups 10 BB Good Mornings DEADLIFT 3×8 (building) WOD 20 Minute AMRAP Teams of 2 200m Farmers Carry (53/70) 20 Burpee 15 Box Jump (20/24) 10 Knees to Elbows COOL DOWN 200m Run 50 Sit-ups Wall Calf Stretch Foam Roll

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06/19/17

18

Jun

2017

WARM-UP Warm-up 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 BB Strict Press 10 BB Front Squats 30 Second Handstand Hold (Plank) STRICT PRESS 3×8 (building) WOD 3 Rounds for Time 10 Handstand Push-ups 15 Front Squats (95/135,

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06/17/17

16

Jun

2017

WARM-UP CFDFB Warm-up BEACH WOD 5 Rounds for Time Swim from Tower 4 to Tower 2 and Back Rest 60 Seconds (Meet at Tower 4) COOL DOWN Enjoy your Saturday at the BEACH!!!

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06/16/17

15

Jun

2017

WARM-UP Thunderstruck Burpees BACK SQUAT 3×8 (building) WOD Teams of 2 For Time: 150 Burpees 150 Wall Balls (14/20) 150 Push-ups COOL DOWN 200m Run Foam Roll Quads 3-5 Passes (per leg) Foam Roll IT Band 3-5 Passes (per leg) Door Stretch 30 Seconds (per arm)

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06/15/17

14

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Air Squats 10 BB Overhead Squats 3 Power Snatch from Power 3 Snatch from Power 3 Snatch from Above the Knee 3 Snatch from Mid-shin SNATCH 5-8 minutes

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