August 3, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
Clean Balls
10 Wall Balls 20/14
1 Power Clean 135/95
9 Wall Balls
2 Power Cleans
8 Wall Balls
3 Power Cleans
7 Wall Balls
4 Power Cleans
6 Wall Balls
5 Power Cleans
5 Wall Balls
6 Power Cleans
4 Wall Balls
7 Power Cleans
3 Wall Balls
8 Power Cleans
2 Wall Balls
9 Power Cleans
1 Wall Ball
10 Power Cleans
*RX+ 185/135
*Scaling Option 95/65

STRONGMAN
Conditioning: For Time
50-40-30-20-10
Back squat
Push ups
Row for cal.
(Rx 135/95)
(Rx+ 185/135)
(Rx and Rx+, no squat rack)
Conditioning: For Time
WALKIN THE GIRLS
200M walk barbell on back
Isabel
200M walk barbell overhead
Grace
200M walk barbell on back
135/95

ENDURANCE
Conditioning: For Time
7 rounds:
200m run
CrossFit movement
200m run
*2:00 Rest between rounds
*Each round starts with a hard 200m run, then a CrossFit movement, then a 200m sprint. Rest 2:00 between rounds

Round 1: 12 Burpees
Round 2: 10 Jumping Split Lunge
Round 3: 8 Jumping air squats (as high as possible)
Round 4: 6 Broad jumps (as far as possible)
Round 5: 8 Jumping air squats
Round 6: 10 Jumping split lunges
Round 7: 12 Burpees

Post total time minus 12 minutes

BODY
1A: Goblet Squats (15)
1B: Negative Pull Ups (or appropriate regression/progression (10 sec eccentric x 3)
Level 1: Dead Hang
Level 2: Flexed Hang
Level 3: NEGATIVE DROP
Level 4: Body Row (ring, bar)
Level 5: Pull Ups – Do 5 reps first 2 sets, then max set on 3rd set
2A: RDL – Single Leg (10-12)
Use 2 dumbbells
2B: DB Bench Press (12-15)
3A: DB Step Ups (10 right and left)
3B: Arnold Press (12-15)