Workouts July 3 - July 8

Monday

Warm Up 10 mins
3 Rounds
30 seconds at each
Push Ups
Ring Rows
Coffee Table
Prone Pass overs

A/ 
Bench Press 5 x 5
- every 2 minutes
+ 1 - 5kgs from last week
 
B/
Strict Press
3x10
Every 2 minute
 
C/
Strength Circuit
C1. 12 KB Half kneeling press 6/side
C2.  8-12 Chin Ups
C3.  8-12 DB Skull Crushers
 
*Use a weight as required to move with good form.

 

Tuesday

Warm Up
Burgener Warm Up
 
 A/ 
Power Snatch
5x5
Build to workout weight
Every minute
 
B/
 3 RFT *12 minute cap
15 Cal Row
12 Power Snatches 45/30
9 Burpees
-Then straight into-
AMRAP 12
9 reps 50/35 DB deadlifts
6 burpees
3 reps 50/35 DB power cleans

https://crossfit.com/workout/2017/06/28#/comments
 

 
Wednesday

Warm Up
Handstand Warm Up
-Coaches Choice
then
- Headstand
* tripod positioning
- Kipping tech
*Ground, wall
A/ 
 Strict HSPU
- Find Max Deficit in 10 mins
 
B/
3 x Max Sets Kipping HSPU from Strict depth
*Rest 2 mins between sets
*no resting on head
 
C/
For Time
21 American KBS 24/16
18 Cal Bike
15 American KBS
12 Cal Bike
9 American KBS
*5 Min cap

 

Thursday

Warm Up
3 Rounds
30 seconds at each
Alt Lunges
Drinking Bird
Frogger Stretch
Pigeon Stretch
 
A/ 
Back Squat 5x5 Back Squat
- every 2 minutes
+ 2.5 - 10kgs from last week

B/
Deadlift
3x10
 
 C/
Strength Circuit
EM x 20
12-18  DBall Squats 6/side
12-18 Lateral Box Step Ups 30/24 6/side
8-12 Cyclist Squats**
 
*All reps weight as required to get the rep range with good form.
**http://www.prioritystrength.com/cyclist-squat

 

 
Friday

Warm Up
Coaches Choice

A/ 
For Time
50 Wall Balls
*4 Min Cap
*Partners to judge and count reps

B/
5 RFT
50 Double Unders
15  Pull Ups
 
*Scale to
50 Double Under attempts
15 Jumping Pull Ups
 *15 Min Cap
 

 
Saturday

Warm Up
Rope Climb Tech
+
Overhead Mobility
 
A/ 
"White"

5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

https://crossfit.com/workout/2017/06/29#/comments
 *40 Min Cap
 


 


 
 
 
 

 

Ben Lambert