Saturday 7.20.19

Kate, Richard, Brian, Adam, Sebastian

Kate, Richard, Brian, Adam, Sebastian

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR Is Born: Strength 3 of 3

 

CrossFit/Bootcamp
4 Rounds for Time
20 Burpees
30 KB Swings (70/53/Heavy)
Run*

*Round 1: 200m Run
Round 2: 400m Run
Round 3: 600m Run
Round 4 800m Run

 

CrossFit Strength (Open Gym)

Decline Bench Press
1x3(60%)
1x3(70%)
3x3(75%)
2x3(80%)
1x3(85%)

2 x Super Sets
a. Hard Set Incline DB Chest Flys
b. Bent-over DB Reverse Flys

3 x Super Sets
a. Hard Set Incline DB Bench Press
b. Hard Set L/R One-arm Band Seated Rows
c. Hard Set Evil Wheels

1 Max Set
Push-ups + Banded Push-ups
Strict Pull-ups + Banded Pull-ups

Wednesday 7.17.19

IMG_7543.jpg

CrossFit & Endurance (Strength REST Day)

A PR is Born: Strength Week 3 of 3

 

CrossFit/Bootcamp

3 Rounds for Reps*
2:00
Row for Cals
0:30 Rest
2:00
400m Run + Rest with Remaining Time
0:30 Rest
2:00 Step-ups (24/20/Low)
0:30 Rest
2:00 Double Unders
0:30 Rest

*The run is a must before your start your step-ups, but does not count towards your score.

Run Scaling:
Best Mile Time:
Sub 7:30 -> 400m
7:30 - 10:00 -> 300m
10:00+ -> 200m

 

Tuesday 7.23.19

CrossFit, CrossFit Strength, & Endurance

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
TEST:
3 Strict Pull-ups

NO:
3 Rounds*
Hard Set Banded Strict Pull-ups
0:20 Rest
Hard Set Banded Push-ups
3:00 Rest
*Sets should be less than 15. If more than 15, graduate to a thinner band.

YES:
10:00 Practice
Kipping Pul-ups

 
 

CrossFit/Bootcamp
Tabata:
-Alternating One-arm Strict Press (50/35/Heavy)
-Jumping Lunges
-Ring Dips
-Walking Lunges
-Alternating One-arm Push Press

 

Monday 7.15.19

Abigail

Abigail

CrossFit & CrossFit Strength

A PR is Born: Strength Week 3 of 3

 

CrossFit
Back Squat
1x3(60%)
1x3(70%)
4x3(80%)

Bootcamp
6 Rounds
150/120m Row Sprints

 

CrossFit
10:00 AMRAP
2-4-6-8-10, etc...Ring dips
Overhead Lunges (115/80/40% OHS)

Bootcamp
10:00 AMRAP
4-8-12-16, etc...
Push-ups
Overhead Lunges (95/65/30% OHS)

 

Saturday 7.13.19

Allan

Allan

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR Is Born: Strength 2 of 3

 

CrossFit/Bootcamp
For Time
1,200m Run
Then
3 Rounds
10 Goblet Squats
20 KB Swings (70/53/Heavy)
40 Push-ups
Then,
800m Run

 

CrossFit Strength (Open Gym)

Decline Bench Press
1x3(55%)
1x3(65%)
1x3(75%)
5x3(80%)

2 x Super Sets
a. Hard Set Incline DB Chest Flys
b. Bent-over DB Reverse Flys

3 x Super Sets
a. Hard Set Incline DB Bench Press
b. Hard Set L/R One-arm Band Seated Rows
c. Hard Set Evil Wheels

1 Max Set
Push-ups + Banded Push-ups
Strict Pull-ups + Banded Pull-ups