Programming: Week of July 1st - 6th, 2019


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**Come Celebrate the 4th of July at WildFire CrossFit** 
****Classes at 7am & 9am then,**** 
********ENJOY YOUR HOLIDAY!********


Programming: July 1st – 6th, 2019


Monday, July 1st, 2019

Warm Up: 800m row
Then: 2 rounds of
10 banded leg swing backs
10 banded side lunge
30 sec banded hollow hold
30 sec banded superman

 

Strength: 3 Rep max Deadlift

 

WOD: 10 Min AMRAP
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

 

Tuesday, July 2nd, 2019

Warm Up: 3 Min Total L-sit Hang from bar
Every drop = 1 Push Up & 50m Run

 

30 secs each stretch
Down Dog/Up Dog
Deep Lunge
Scorpion
Thread the Needle
Pigeon

 

Strength: Bench Press- 10-8-6-4-2

 

WOD: 200m run before every set
21-18-15-12-9-6-3
Toes to bar & Burpees

Wednesday, July 3rd, 2019

Warm Up: LINE Drills

Strength: 16 Min. Alt. EMOM
3 Back squat @ 70%
2 Turkish get ups pick load

 

WOD: “Baseline”
For Time
500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Thursday, July 4th, 2019
Rowing sushi relay Game

 

Fourth of July WOD
For Time
Row, 1776 m
-- then --
7 rounds of:
4 Burpees
1 Clean & Jerk, 135/95 lbs
7 Box Jumps, 24/20 in
7 Pull-ups 6 Double Unders

 

Friday, July 5th, 2019

Warm Up: 3 round
1 wall walk
10 plank wall taps
10 plate windmills
10 single arm jumping pull (more focus on just isolating each arm through the swing of the head through the window then the jump then switch arms just open each shoulder up individually)

 

Strength: Every 1 min for 20 mins, alternating between:
Strict Handstand Push-up
Strict Pull-up
Strict Press
Strict Chin-up

 

WOD: For time: each hold must be accumulative
Handstand Hold, 2 mins
Row, 500 m
Plank Hold, 2 mins

Row, 500 m
Ring Support Hold, 2 mins
Row, 500 m

Saturday, July 6th, 2019

9am Friends & Family Class
WOD: “Annie on the Run”
800-400-200-100-50 M Runs, Before
50-40-30-20-10 Reps of
Double Unders & Ab Mat Sit Ups


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