We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.
Progression 1
Progression 2
Progression 3
Progression 4
If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!
Monday 8/15
A) E2MOM x 10 min (5 sets):
2 push press + 1 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/8.
B) For time:
– row 500/ meters
immediately followed by…
Three rounds of:
– 20 Russian KB swing (70/53, 53/35)
– 15 push press (115/75, 95/65)
immediately followed by…
– run 600 meters
Masters
A) E2MOM x 10 min (5 sets)
– 5 push press (building)
– 8 supine medball hamstring curls
B) For time:
– row 500/400 meters
immediately followed by…
Three rounds of:
– 15 Russian KB swing
– 10 DB push press
immediately followed by…
– run 400 meters
Tuesday 8/16
A) E3MOM x 12 min (4 sets)
– 7 back squats
(use same weight as last week or 70%)
B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)
2: 10 double front squats (53/35, 44/25, 35/18, 25/13)
3: 12/9 calorie row
Masters
A) EMOM x 12 min (4 sets)
1: 7 back squats (heavier than last week)
2: 9 DB floor press
3: 11 double KB Romanian deadlifts
B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 8 ring rows + 4 burpee box step-ups
2: 10-12 goblet squats
3: 40 sec row
Wednesday 8/17
A) E2MOM x 12 min (6 sets)
– hang (squat) snatch cluster x 1.1.1
*R5-10S between reps
B) 7 min AMRAP:
– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches
– 12 alternating pistols
– 24 Double unders
C) 3 sets:
– 6-8 rear foot elevated split squats/side @ 30X1
– 8-10 BB abdominal roll-outs @ 30X1
Rest as needed
Masters
A) E2MOM x 12 min (6 sets)
1: 10 alternating DB snatches
2: 10 mountain climbers
3: 30 single unders
B) 7 min AMRAP:
– 5 deadlifts
– 7 push-ups (elevate on bench/box if needed)
– 9 V-ups
C) 3 sets:
– 6-8 DB weighted step-ups/side (box at knee height)
– 10-12 weighted sit-ups (w/ plate ending overhead)
Rest as needed
Thursday 8/18
A) Four sets of:
– 6-8 good mornings @ 2111
– R30S
– 4-6 weighted dips
– R30S
– 14-20 alternating single leg cross toes to bar
– R2M (concentrate on perfect tempo)
B) EMOM x 15 (5 sets)
1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups
2: 5-10 strict supinated pull-ups
3: 30-50 double unders
Masters
A) Four sets of:
– 6-8 good mornings @ 2111
– R30S
– 8-10 bent over DB rows/ side
– R30S
– 10 banded wood choppers/side
– R2M
B) EMOM x 15 (5 sets)
1: 8 DB hang power clean + push press
2: 4-8 strict supinated pull-ups (banded)
3: 10/7 cal row or 40 sec
Friday 8/19
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean + 2 front squats
*start around 60% and build to something heavier than last week
*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%
B) 3 sets for efficiency:
– supine rope climber hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavier than last week)
– earthquake bar hold overhead squat x 4-6 reps @ 3211
– 6 atlas stone to shoulder (alternate sides each rep)
Saturday 8/20
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 8/21
8am Endurance
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