Monday August 14th
Banded warmup
CrossFit Total + max strict pullups
Roll lower back and put your PR’s on August board!
This will be the beginning of our next cycle that will conclude before the Christmas party. There will be mini cycles spaced throughout as checkpoints. I highly recommend coming in early today and rolling out if you have the ability to do so. This is a great test of strength and I am really excited to see how far you have all come.
Tuesday August 15th
Game then skill work for wod
“Smoke Check”
3rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Roll VMO
This is a break from the heavy weights from yesterday. The thrusters should be light enough to be unbroken. This should sting. Go about 80% on the bike so that you can attack the other movements. This type of wod will really help develop endurance as the HR comes down a bit on the bike but spikes before and after.
Wednesday August 16th
KB warmup
Bulgarian Split Squats 8/8 + 8 strict pullups + 15 back extensions x 3
3 min AMRAP
200m run
15 KBS 70/53
10 True pushups
Max Ball Slam Jump Overs 40/30
1 min rest
Repeat x 4
Score is max ball slam jump overs
Roll gluts and lower back
The BSS and back extensions will strengthen the posterior chain and help create balance. They also will not load the spine to the same extent as a barbell. Monday’s wod was very taxing on the CNS and we need a few days off the heavy barbell. Your goal is to get to the ball slams with as much time left as possible. After each ball slam you will jump over the ball with your feet together. This workout is meant to be quick and intense with built in rest. Try to not stop during the work interval.
Thursday August 17th
:15/:15 squat hold with plate
3 sets 2xKB FS x 10 + 15 GHD situps
4 Rounds for Time
40 DU
2 rope climbs
25 wall balls 20/14
50m farmer or front rack carry
Lat mobility
We are going to start using more kettlebells in our strength training. These have a greater functional carryover and will stress the core to a greater degree. Mixing these in will help your barbell lifts go up and tremendously improve your overall work capacity. The wod is gonna be a chest burner. Instead of fast movements like Tuesday, these are lower rep, very high energy cost movements. The rest is there to maintain the intensity.
Friday August 18th
Junk Yard Dog
3 power cleans EMOTM x 6 60-80%
TTB skills
“Kickstand”
AMRAP 15 min
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/75)
9 Strict Ring Dips
Chest stretch/roll glutes
We will get back to more EMOTM power cleans because they not only help oly lifts, but they will help your deadlift as well. Don’t go beyond the percents. I want the barbell to move fast. The lunges should be unbroken. Go 80-85% on the bike so that you can transition quickly. The transitions are what spike the HR. Scale the wod so that you can move quickly between exercises.
