Warm-Up: Coach’s Choice
Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups.
WOD: 20 Minute AMRAP
250 Meter Row
10 American Kettlebell Swings (1.5/1)(1/25#)
1 Bar Muscle Up
Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that challenges you.
Cool Down: Tabata Wall Sits
Warm-Up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 2
Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side).
Back Rack Lunge: 10 x 2
Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM.
WOD: 5 RFT (15 Minute Cap)
10 Back Rack Lunges (95/65)(65/45)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Aim to complete all reps unbroken. The weight should be moderate.
Cool Down: 4 Rounds
10 Wall Ball Ab Mat Sit Ups
100 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Three 5-Minute AMRAPs (2 Minutes Rest Between)
5 Minute AMRAP
3 Wall Walks
10 Ab Mat Sit Ups
5 Minute AMRAP
5 Handstand Push Up
*Masters: Seated Dumbbell Presses (20/15)
10 Ab Mat Sit Ups
5 Minute AMRAP
1 Handstand Walk (25′ Out and Back)
10 Ab Mat Sit Ups
Cool Down: Tabata Diagonal Plank Hold
No Open Gym today. Today we’re doing “Murph” to memorialize the tragedy that took place 28 June 2005. All participating athletes will register on “The Murph Challenge” site to reserve their spot, and make a donation to the Murph Foundation.
Warm-Up: Coach’s Choice
Strength/Skill: 3-Position Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for one complex: high hang snatch, hang snatch, snatch.
3-Position Snatch: 15 x 1
Stimulus/Focus: Use 70% for all lifts. Complete one complex EMOM for 15 minutes.
WOD: CrossFit Games Open 12.1
7-Minute AMRAP of: Burpees to a 6″ target
Stimulus/Focus: This is a past open WOD. Have fun with it!
Cool Down: Tabata Plank Hold
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
6 x 4
Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. 6
WOD: For Time (10 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Shoulder Press (95/65)(65/45)
1-2-3-4-5-6-7-8-9-10
Box Jumps (30/24)(24/20)
Stimulus/Focus: Treat this as a sprint. Try to complete each round without breaking.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: Spend 15 minutes working muscle up progressions.
WOD: 25 Minute GAFAP
1 Ring Muscle Up
2 Alternating Lunges
3 Double Unders
*Add 1 RMU, 2 lunges, and 3 double unders each round.
Stimulus/Focus: Find a steady pace and settle into this long time domain.
Cool Down: Tabata Couch Stretch
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
6 x 3
Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout.
WOD: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: This is a CrossFit benchmark workout. Have fun with it! If scaling choose a weight that you can complete in two sets each round and a pull up progression that allows for the same. There is no time cap, but aim for less than 10 minutes.
Cool Down: 400 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
3 x 3 x 2 x 2 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock.
WOD: 4 RFT (18 Minute Cap)
400 Meter Run
50 Slam Balls (30/20)(20/15)
Stimulus/Focus: Push hard on the run. Try to complete big sets of slam balls. Take no more than 1-2 breaks each round if possible.
Cool Down: 3 Rounds
10 Ab Mat Sit Ups with Slam Ball
20 Russian Twists with Slam Ball
Come in and cheer on the athletes who are taking on the CrossFit Community Cup! The first heat begins at 0900, with athlete briefings and warm-ups beginning at 0800. We are planning on heats at 0900, 1100, and 1300 (1pm). Let’s turn out to support our crew!
