CrossFit Journal: The Performance-Based Lifestyle Resource

07/31/17

30

Jul

2017

WARM-UP 3 Rounds 10 BB Good Mornings 10 Box Step-ups 10 BB Deadlifts 50 Singles DOUBLE-UNDER/TRIPLE UNDER SKill Work WOD 15 Minute AMRAP 10 Deadlifts (95/135, MRx 75/115) 15 Box Jumps 50 Double Unders 15 Deadlifts (135/185, MRx 95/135) 15 Box Jumps 50 Double Unders 20 Deadlifts (155/225, MRx 135/185)

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07/29/17

28

Jul

2017

WARM-UP CFDFB Warm-up KETTLEBELL/DUMBBELL ROW 5×5 (building) WOD 30 Minute AMRAP Teams of 3 75 Burpees 75 Toes to Bar 75 Cal Row 75 Box Jumps (20/24) COOL DOWN 400m Run

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07/28/17

27

Jul

2017

WARM-UP EMOM 10 5 Push-ups 10 Air Squats BENCH PRESS 5×5 (building) WOD 21-15-9 Dumbbell Hang Squat Cleans (25/35 Rx+ 35/50) Handstand Push-ups COOL DOWN 500m Row 3×10 Banded Good Mornings Foam Roll Quads 3-5 passes (per leg) Foam Roll IT Band 3-5 Passes (per leg)

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07/27/17

26

Jul

2017

WARM-UP 200m Run 10 Banded Arm Circles (each direction) Wrist Warm-up Seal Stretch 10 Toe Touches 10 Knee Cirlces 10 Air Squats 10 PVC Pass Throughs 10 BB Overhead Squats 5 BB Power Snatch from Power Position 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from

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07/26/17

25

Jul

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Push-ups 10 BB Good Mornings 10 BB Deadlifts 10 BB Thrusters 10 Box Step-ups RING DIP Skill Work WOD 21 Minute AMRAP Teams of 2 50’s 50 Cal Row 50 Box Jump-Overs

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07/25/17

24

Jul

2017

WARM-UP 3 Rounds 200m Run 50 Singles 10 Kips WOD 3 Rounds for Time 800m Run 100 Double-Unders 25 Pull-ups (Rx+ CTB) COOL DOWN 200m Jog Wall Calf Stretch 30 Second Dead Hang Foam Roll Lats 3-5 passes (per side) Bonesaw Calves

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07/24/17

23

Jul

2017

WARM-UP 400m Run 10 Burpees 5 BB Power Cleans from Power Position 5 BB Power Cleans from Above the Knee 5 BB Power Cleans from Mid-shin 5 BB Strict Press 5 BB Push Press 5 BB Push Jerks WOD For Time: 3, 6, 9, 12, 15, 18, 21 Power Clean

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07/22/17

21

Jul

2017

WARM-UP CFDFB Warm-up 3 BB Power Clean from Power 3 BB Clean from Power 3 BB Clean from Above the knee 3 BB Clean from Mid-shin WOD 30 Minute AMRAP Teams of 4 200m Sled Pull (50/100) 80 Push-ups 60 Sit-ups 40 Squat Cleans (95/135, MRx 65/95, Rx+ 105/155) COOL

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07/21/17

20

Jul

2017

WARM-UP 10 Banded Arm Circles (each direction) then 3 Rounds 10 Cal Row 10 Kips 10 BB/PVC Overhead Squats WEIGHTED PULL-UP 5×5 (building) WOD Teams of 2 25 Minute AMRAP 10 Overhead Squats (95/135, MRx 65/95, Rx+ 105/155) 20 Pull-ups (Rx+ CTB) 30 Calorie Row COOL DOWN 500m Row 3×10

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07/20/17

19

Jul

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Push-ups 10 BB Deadlifts 10 BB Hang Power Cleans 10 BB Strict Press SHOULDER PRESS 5×5 (building) WOD 5 Rounds for Time 200m Run 12 Dumbbell Deadlifts (25/35, Rx+ 35/50) 9 Dumbbell

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