CrossFit Journal: The Performance-Based Lifestyle Resource

07/19/17

18

Jul

2017

WARM-UP 3 Rounds 200m Run 10 BB Squats 10 BB Thrusters BACK SQUAT 5×5 (building) WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (55/75) From 5:00-10:00 use (65/95) From 10:00-15:00 use (75/115) From 15:00-20:00 use (85/135) Continue adding 10/20 lb. every 5 minutes for

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07/18/17

17

Jul

2017

WARM-UP 2 Rounds 200m Run 10 Box Step-ups 50 Singles WOD 3 Rounds for time Teams of 2 800m Run 100 Double Unders (200 singles) 50 Burpee Box Jumps (20/24) COOL DOWN 200m Jog Wall Calf Stretch Foam Roll Back (arms across chest) 3-5 passes Foam Roll Quads 3-5 passes

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07/17/17

16

Jul

2017

WARM-UP 10 Banded Arm Circles (each direction) 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 BB Hang Power Cleans from Power 10 BB Hang Power Cleans from Mid-Thigh 10 BB Hang Power Cleans from Above the Knee 10 Kips MUSCLE-UP Skill Work (5-8 Minutes) Practice

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07/15/17

14

Jul

2017

WARM-UP CFDFB Warm-up WOD BEACH WOD 2 Rounds for Time Crab Walk to the Water Swim from Tower 4 to Tower to 3 Sprint to Tower 3 Perform 50 Deck Squats Sprint to the Water Swim From Tower 3 to Tower 2 Crab Walk to Tower and back then Swim

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07/14/17

13

Jul

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 5 PVC Power Snatch from Power 5 PVC Power Snatch from Above the Knee 5 PVC Power Snatch from Mid Shin

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07/13/17

12

Jul

2017

WARM-UP 3 Rounds 10 BB Good Mornings 10 Kips 10 BB Deadlifts 10 Burpees DEADLIFT 5×5 (building) WOD 3 Rounds for Time 5 Deadlift (185/275, MRx 125/185) 18 Pull-ups 17 Burpees over the Bar 15 Minute Cap COOL DOWN 3×10 Banded Good Mornings Foam Roll Back (arms across chest) 3-5

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07/12/17

11

Jul

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 BB Push Press 10 Box Step-ups 10 Light KB Swings PUSH PRESS 5×5 (building) WOD 12 Minute AMRAP 3, 6, 9, 12, 15,

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07/11/17

10

Jul

2017

WARM-UP 200m Run 10 Banded Arm Circles (each direction) Banded Lat Stretch 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 BB Front Squats 5 BB Cleans from Power 5 BB Cleans from Above the Knee 5 BB Cleans from Mid Shin 50 Singles FRONT SQUAT

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07/10/17

9

Jul

2017

WARM-UP 2 Rounds Run 200m 30 Second Handstand Hold (plank) 10 Kips 10 Lunges 5 Light Dumbbell Snatch (per arm) WOD 800m Run 60 Toes to Bar 40 Dumbbell Front Rack Lunges (total) (25/35 Rx+ 35/50) 20 Handstand Push-ups 10 One Arm Dumbbell Power Snatch (per arm) COOL DOWN 200m

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07/08/17

7

Jul

2017

WARM-UP CFDFB Warm-up WOD 5 rounds for time of: Swim 200 meters Rest 2 minutes (3 Rounds for beginners) COOL DOWN 50m Swim

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