CrossFit Journal: The Performance-Based Lifestyle Resource

07/07/17

6

Jul

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 3 BB Power Snatch from Power 3 BB Power Snatch from Above the Knee 3 BB Power Snatch from Mid-Shin POWER SNATCH EMOM for 10 Minutes

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07/06/17

5

Jul

2017

WARM-UP 3 Rounds Row 250m (Run 200m) 10 Box Step-ups 10 Ring Rows ROWS 5×5 (building) WOD 10 Rounds for Time Teams of 2 250m Row 10 Burpee Box Jumps (20/24) 1 Partner performs one complete round while the other rests one complete round. COOL DOWN 500m Row Foam Roll

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07/05/17

4

Jul

2017

WARM-UP CrossFit Basketball SHOULDER PRESS 5×5 (building) WOD 21-18-15-12-9-6-3 Push-ups Toes to Bar Walking Lunges COOL DOWN Door Stretch 30 Seconds (per arm) 4×25 Sit-ups Foam Roll Quads 3-5 Passes (per leg) Foam Roll IT Band 3-5 Passes (per leg)

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07/04/17

3

Jul

2017

WARM-UP 2 Rounds 400m Run 10 Kips 10 BB Good Mornings 50 Singles WOD 30 Minute AMRAP Teams of 2 7 Front Squats (125/185, MRx 95/135, Rx+ 145/205) 4 Muscle-ups 17 Deadlifts 76 Double-Unders COOL DOWN 400m Jog Foam Roll Calves 3-5 Passes (per leg) Foam Roll Back (hands across

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07/03/17

2

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 2 Rounds 200m 80ft Bear Crawl WOD 16 Minute AMRAP 400m 15 Dumbbell Hang Power Cleans (25/35) 10 Dumbbell Shoulder to Overhead COOL DOWN 200m Jog 10 Banded

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07/01/17

30

Jun

2017

WARM-UP CFDFB Warm-Up WOD 3 Rounds Teams of 4 200m Prowler Push (50/100) 100 Kettlebell Swings (35/53) 100 Push-ups COOL DOWN 200m Jog Door Stretch 30 Seconds (per arm) Foam Roll Hamstrings 3-5 Passes (per leg) Foam Roll Back (arms across chest) 3-5 passes

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06/30/17

29

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 PVC Pass Throughs 10 PVC Overhead Squats 2 Rounds 10 BB Thrusters 10 Kips 10 BB Overhead Squats WOD 8 Minute AMRAP 10 Thrusters (65/95, MRx 55/75, Rx+ 75/115) 10 Toes to Bar Rest 5

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06/29/17

28

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Air Squats 2 Rounds 10 Push-ups 50 Singles HANDSTAND PUSH-UPS Handstand Push-up Skill Work WOD 3 Rounds for Time 800m Run 10 Handstand Push-ups 50 Double Unders (100 singles) COOL DOWN 3×10 Banded Pass Throughs

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06/28/17

27

Jun

2017

WARM-UP 3 Rounds 5 BB Front Squats 5 BB Power Cleans 5 BB Cleans 5 Burpees CLEAN EMOM for 10 Minutes 2 TnG Cleans WOD 10 Minute AMRAP 5 Squat Cleans (125/185, MRx 95/135, Rx+ 145/205) 10 Burpees COOL DOWN 200m Jog Foam Roll IT Band 3-5 Passes (per leg)

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06/27/17

26

Jun

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 Ring Rows (5 Strict Pull-ups) WEIGHTED PULL-UPS 3×8 (building) WOD 3 Rounds for Time 20 Pull-ups 15 Deadlifts (155/225, MRx 125/185) 10 Wall Balls (14/20) COOL DOWN

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