Programming & Intentions: July 26th – 30th, 2021

Programming & Intentions: July 26th – 30th, 2021 Monday, July 26th, 2021 Warm Up: 2 Rounds of: 10 Med Ball Cleans 20/14 lbs 10 Hollow Hold-to-Superman 10 Beat Swings 10 Jumping Pull-ups Strength: 3 Rounds 1min of Each For MAX Reps of: Med Ball V-up 20/14 lbs Plank...

Monday, July 26th, 2021

Warm Up: 2 Rounds of:
10 Med Ball Cleans 20/14 lbs
10 Hollow Hold-to-Superman
10 Beat Swings
10 Jumping Pull-ups

Strength: 3 Rounds 1min of Each
For MAX Reps of:
Med Ball V-up 20/14 lbs
Plank Shuffle
KB 2 Arm Bent Over Row 53/35
Pike Leg Lift Over KB 53/35 lbs

Rotate immediately to next station every 1 min

Bodyweight Modifications:
Bent Over Row = Bench Dips

WOD: 20min AMRAP of:
5 Chest-to-bar Pull-ups
10 Wall Balls 20/14 lbs
15 KB Swings 53/35 lbs

DB/No Bar Mods: 20min AMRAP of:
5 C2B Pull-ups OR Hand Release Push Ups
10 DB Thrusters OR Jump Squats
15 KB Swings OR Mule Kicks

INTENTIONS:

Strength: Today we have a little core grinder with a little upper body work sprinkled in. The goal is to crank out as many quality reps as possible in each 1min period. Be sure to work on full range of motion for each exercise. Keep your core engaged during the Bent Over Row and pick a weight that is challenging and allows you to get your hands back into the chest with each rep on the pull and back to full extension on the return.

WOD: Nothin like a good 20min AMRAP to kick-start your week. Just like in the Core Grinder, crank out as many reps as possible with the best range of motion possible. The reps are set to challenge you to go unbroken on each individual exercise. Keep the Kettlebell and Wall Ball out of the way of your pull up spot for safety while staying close for efficient transitions between exercises. Watch out for other athletes as you are moving from your Pull Up Station to your Wall Balls and Kettlebell Swings. Nobody wants to get hit with a Kettlebell Swing!

Tuesday, July 27th, 2021

Warm Up: Tabata 2 Rounds
20sec/10sec
Row Calorie
Walking Lunge + Twist
Hollow Rock
Active Bar Hang

Strength: Bench Press
5-5-5-5-5

DB/KB/Light Weight:
7-9 Bench OR Floor Press
Every 2min (or so) x 8-10 Rounds

Bodyweight:
10-12 Push Ups
Every 2min (or so) x 8-10 Rounds

WOD: 21-15-9 Reps For Time:
Push Press 95/65 lbs
Burpee Box Jump 24/20 in

DB/No Box Mods: For Time:
30-20-10 Push Press
21-15-9 Burpee Broad Jumps

Bodyweight: 21-15-9 Reps For Time:
Push Ups
No Push Up Burpee Broad Jumps

INTENTION:

Strength: Meat Head Tuesday with 5 working sets of 5 reps Bench Press. Get a few warm up sets in and then get as heavy as possible for each working set. Have someone spot your for at least your last couple of sets so you can challenge yourself with the weight without getting stuck under the bar.

WOD: After working the chest and biceps in the Strength, we are going to continue that in the burpee, plus, give the shoulders and legs a workout with the Push Press and Box Jumps. This is a burner style workout so go fast! It’s okay to break up the Push Press reps if that helps you get closer to the prescribed weight. The only way you should be able to go unbroken is if you are going Rx. For the Burpee Box Jumps, find a pace a rhythm that allows you to keep moving. Remember to stand up completely at the top of the Box Jump.

Wednesday, July 28th, 2021

Warm Up: 30 secs per station, For Max Reps of:
Penguin Jump
Plank Hold
High Jump Single Under
Hollow Hold
Left Side Plank
Right Side Plank
Snatch Grip Deadlift 45/35 lbs
Muscle Snatch 45/35 lbs
Rest 30 secs
Burgener Warm Up 45/35 lbs

Strength: Every 2min x 4
2 Power Snatch +
Hang Power Snatches pick load

DB/KB/Light Weight: Every 2min x 4
2 Power Snatch +
Hang Power Snatches (Each Arm) pick load

Bodyweight: Every 2min x 4
5 Burpees + 10 Sit Ups

WOD: 16 min AMRAP of:
200m Run OR 1min Cardio
15 Hang Power Snatch 95/65 lbs
30 Double Unders

DB/No Box Mods:
15 Hang Power Snatch
= 10 Hang Snatch Each Arm

Bodyweight: 15 Hang Power Snatch
= 10 Burpees

INTENTION:

Strength: The Strength today is all about warming up for the workout and working form and technique in this Power Snatch & Hang Power Snatch complex. The Hang position is going to help you get your hips open before your elbows bend for maximum power. This is going to help once we get into the workout.

WOD: The Snatch is going to be the meat in this cardio sandwich. Set a fast pace on the run, just be sure to slow down your breathing as you get back into the gym so you can get after the 15 Hang Power Snatches. Going unbroken on the Double Unders is a great goal for this workout and the reps are set for it. If you are still working on your Double Unders, be sure to mix it up from round to round, working on singles, vertical jumps (without a rope, jump higher with speed and power, working on the double wrist spin with each jump). Use good form on the Hang Power Snatches, challenge yourself with the weight, and, if necessary, break the reps into no more than 3 sets of 5 with a short rest between each set.

Thursday, July 29th, 2021

Warm Up: For quality:
200m Run OR 1min Cardio
1 Burgener Clean Warm Up PVC
200m Run OR 1min Cardio 1 Burgener Clean Warm Up 45/35 lbs

Strength: Front Squat
5-5 warm up 5-5-5-5-5 WORKING

DB/KB/Light Weight: 7-9 Front Squats Every 2min (or so) x 8-10 Rounds

Bodyweight: 12-15 Jumping Squats Every 2min (or so) x 8-10 Rounds

WOD: For time:
30 Squat Clean & Jerks 155/105 lbs

DB/Light Weight: For time:
40 Squat Clean & Jerks 155/105 lb
OR 20 Each Arm

Bodyweight: For Time
45 Burpees + Squat

INTENTION:

Strength: Everyone loves leg day!! The beauty of the Front Squat is that in addition to your legs, you are going to work the core and arms maintaining the rack position. Plus, this is a great auxiliary lift that will help your Squat Clean that is coming up in the workout.

WOD: This workout is as simple as it gets. Just don’t confuse simple with easy. Grace is 30 Clean and Jerks for time at 135 & 95 lbs. Today, we are making the Jerk more challenging and adding a Squat by upping the weight to 155 & 105 lbs, so challenge yourself to go heavy, even if it takes you a little longer to finish. Just be sure to stand all the way up, opening your hip at the top, before dropping the bar off your shoulders. In CrossFit, we lift weights for Strength and we lift weights faster for cardio, so be prepared for a good lung burn with this one.

Friday, July 30th, 2021

Warm Up: 2 Rounds
20sec WORK | 10sec REST
Row Calorie
Walking Lunge + Twist
Hollow Rock
Active Bar Hang

WOD: For time:
30/21 Row Calories
200m 1-Arm Farmer Carry 70/53
– then: 2 rounds of:
30 KB Deadlifts 70/53 lbs
30 AbMat Sit-ups
— then: 30/21 Row Calories
200m 1-Arm Farmer Carry 70/53

DB/KB/Light Weight Mods:
30/21 Row Cal = 45/32 Sumo High Pull
OR 400m Run
Farmers Carry = 90sec Obj. Carry (Each Arm)
30 KB Deadlifts = 30 Mule Kicks