CrossFit | Jul 27 - Aug 1
- Coach Ivan
- Jul 26
- 2 min read
Updated: Jul 30
Monday, Jul 27
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 BUILD-UP & SQUAT CLEAN WARM-UP
2 sets:
100-meter run
5 Squat Clean 95/65
2 set:
200-meter run
5 Squat Clean 135/95
WOD
4 rounds for time of:
500-meter run
10 hang squat cleans 115/185
Tuesday July 28
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
3-5 pull-ups
5-10 push jerks (light weight)
Met-Con
2007 Hopper | For Time:
1,000-meter row
Then,
5 rounds:
25 pull-ups
7 push jerks 85/135
Wednesday July 29
DYNAMIC WARM-UP
2 Rounds:
6 Spiderman Stretch
10 air squats
10 push-ups
LOADING UP
3-4 sets:
3-5 deadlifts
3-5 bench presses
3 squat cleans
– Take turns with a partner.
– Add load to each barbell each round to build to workout weight.
LINDA | WOD
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
Thursday July 30
DYNAMIC WARM-UP
2 Rounds:
200 meter run
10 Ballslams
5 Inchworms
Strength Gymnastics
5 sets:
20sec L-sit Hold
20sec Handstand Hold
WOD
For time:
800 meter Run
40 burpees
500 meter Run
30 burpees
400 meter Run
20 burpees
250 meter Run
10 burpees
Friday July 31
DYNAMIC WARM-UP
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 alternating Spiderman stretch
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 PVC pass-throughs
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 kip swings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 kipping pull-ups or kip swings
BUILD UP
4 sets:
4 back squats
– Rest 1:00-2:00 between lifts.
– Start light and build to working weight.
WOD | For time:
2 ring muscle-ups
2 back squats (155/225 lb)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Saturday Aug 1
WOD | 5 rounds for time with a partner:
20 DB hang power cleans (35/50 lb)
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
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