CrossFit | Aug 3 - Aug 8

Monday, Aug 3

DYNAMIC WARM-UP

1 set:

10 leg swings forward and back/leg

10 leg swings side to side/leg

10 Spiderman lunges each leg

10 Samson lunges

RUNNING & SNATCH WARM-UP

4 sets:

100-meter run

3-5 Squat Snatch

-Start with just barbell and add weight every round

WOD

4 rounds for time of:

500-meter run

10 squat snatch 105/135

---

Tuesday Aug 4

DYNAMIC WARM-UP

AMRAP 3:

20 mountain climbers

10 ring rows

10 push-ups to downdog

Rowing and Workout Prep

3 Rounds of:

100 meter row

2-3 pull-ups

4 Burpee Step Overs

Met-Con | For Time

2 Rounds of

500-meter row

20 Burpee Step Overs 20s/35s

20 Strict Pull-ups (Rx+ add a 20lbs Dumbbell or use weighted vest)

---

Wednesday Aug 5

DYNAMIC WARM-UP

3 Rounds:

4 Spiderman Stretch

3 Inchworms

10 kb swings

LOADING UP

4 sets:

3-5 deadlifts (add weight every set)

20-30 Double Unders or Single Unders

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlift 155/225

30 Double Unders

---

Thursday Aug 6

DYNAMIC WARM-UP

2 Rounds:

200 meter run

10 Ring Rows

5 Inchworms

Clean & Jerk Build Up

3 Sets of:

3 Clean & Jerk (add weight every set)

WOD

For time:

800 meter Run

20 Clean & Jerk 95/135

500 meter Run

15 Clean & Jerk

400 meter Run

10 Clean & Jerk

250 meter Run

5 Clean & Jerk

---

Friday Aug 7

DYNAMIC WARM-UP

4 set:

1 Minute Bike

Dynamic Stretch

BUILD UP

3 sets:

4-6 KB Front Racked Walking Lunges

– Rest 1:00 between sets.

– Start light and build to working weight.

WOD

20 minute AMRAP:

12/8 Calorie Bike

20 KB Front Racked Lunges 26s/35s

15 Toes To Bar

---

Saturday Aug 8

WOD | TBD