CrossFit Journal: The Performance-Based Lifestyle Resource

08/11/17

10

Aug

2017

WARM-UP 3 Rounds 10 Burpees 10 Banded Good Mornings 10 Light DB Snatch WOD 5-10-15-20-15-10-5 Dumbell Power Snatch (25/35, Rx+ 35/50) Burpee Deadlift (155/225, MRx 125/185) COOL DOWN 200m Run Foam Roll Back (arms across chest) 3-5 passes Foam Roll Back (arms overhead) 3-5 passes Foam Roll Quads 3-5 passes

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08/10/17

9

Aug

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 2 Rounds 200m Run 10 Light KB Swings 10 Kips CHEST TO BAR PULL-UPS EMOM for 10 Minutes 5 Unbroken Chest to Bar Pull-ups WOD “Helen” 3 Rounds for Time 400m

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08/09/17

8

Aug

2017

WARM-UP Medball Clean Demo and Fundamentals 200m Run 10 Box Step-ups 10 Medball Deadlifts 10 Medball Front Squats 10 Medball Cleans 30 Second Handstand Hold (plank) WOD 7 Minute AMRAP 10 Wall Balls (14/20) 10 Burpee Box Jumps (20/24) Rest 3 Minutes 7 Minute AMRAP Push-ups (Rx+ Handstand Push-up) 10

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08/08/17

7

Aug

2017

WARM-UP 3 Rounds 200m Run 10 Kips 5 BB Power Cleans WOD Every 5 Minutes for 35 Minutes 200m Run 10 Knees to Elbows 5 Power Cleans (105/185, MRx 95/135, Rx+ 155/225) Score is slowest time. COOL DOWN 200m Jog 50 Sit-ups

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08/07/17

6

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 10 BB Strict Press 10 BB Overhead Squats 50 Singles Row 250m/Run 200m WOD 25 Minute AMRAP Teams of 2 1000m Row 10 Overhead Squats

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08/05/17

4

Aug

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Strict Press 10 Burpees 30 Second Handstand Hold (plank) SHOULDER PRESS 5×5 (building) WOD 25 Minutes AMRAP Teams of 2 20 Wall Balls (14/20) 20 Handstand

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08/04/17

3

Aug

2017

WARM-UP 2 Rounds 5 BB Power Cleans 5 BB Front Squats 5 BB Strict Press 5 BB Push Jerks FRONT SQUAT 5×5 (building) WOD EMOM 15 3 Power Cleans (105/155, MRx 75/115, Rx+ 125/185) 3 Front Squats 3 Push Jerks COOL DOWN 200m Run Foam Roll Back (arms across chest)

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08/03/17

2

Aug

2017

WARM-UP 3 Rounds Row 250m (Run 200m) 10 Kips 30 Second Plank WOD Teams of 2 20 Minute AMRAP 500m Row 20 Toes to Bar COOL DOWN 500m Row

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08/02/17

1

Aug

2017

WARM-UP Down and Back Lunge and Rotate Toy Soldiers High Knees Butt Kicks Karaoke 200m Run 20 Air Squats WOD For Time: 6 x 200m Run 60 Wall Balls (14/20) 4 x 200m Run 40 Wall Balls (14/20) 2 x 200m Run 20 Wall Balls (14/20) 1 x 200m Run

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08/01/17

31

Jul

2017

WARM-UP 10 Banded Arm Circles (per arm) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 5 Power Snatch from Power Position 5 Power Snatch from Above the Knee 5 Power Snatch from Mid-shin 10 Kips STRICT PULL-UPS EMOM for 8

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