Saturday 6.23.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #3

 

Competitor/Fitness
3 Rounds for Time
20 Medball Cleans (20/14)
30 Pull Ups
800m Run

*Pull-up Scaling:
Each rounds reps should be 50% of a max set.

**Run Scaling:
Sub 7:30 Mile -> RX
7:30 - 10:00 -> 600m Runs
10:00+ -> 400m Runs

 

CrossFit Strength

Same as Class
or  
Open Gym Option

1RMStrict Press
3 x Super Sets
a. 8-ish DB Incline Press
b. 10-ish Strict Toes to Bar
c. 8-ish Band Face-pulls + External Rotation
d. 20-ish GHD Sit Ups

Friday 6.22.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #3

 

Competitor/Fitness
2 Rounds for Time
20 Jumping Lunges
20 KB Swings (55/35/Medium)
20 Box Jumps (24"/20"/Low)
20 Triple Unders
20 Air Squats
20 Ring Dips
20 Knees to Elbow
20 Wallballs (20/14)
20 Sit Ups
20 Burpees

Tuesday 6.19.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #3

 

Competitor/Fitness
5 Rounds of Sprint Starts
5 x :15 AMRAPs (Long Rest)
Max Distance Row

 

Competitor
5 Rounds for Time
5 Power Cleans (215/150/70%)
15 Push Ups
15 Sit Ups

Fitness
5 Rounds for Time
15 KB Swings (70/53/Medium/Heavy)
15 Push Ups
15 Sit Ups

Monday 6.18.18

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CrossFit and CrossFit Strength

Project Badass Peak #3

 

 

Competitor
1RM Back Squat

Fitness
5RM Back Squat

 

 

Competitor/Fitness
3 Rounds for Reps
1:00 Box Jumps (36"/30"/Medium to High)
1:00 Rest
1:00 Front Squats (185/135/55%)
1:00 Rest
1:00 Row for Calories
1:00 Rest

 

CrossFit Endurance (Open Gym)

26.2
3 x 10k (20k Time Trial Pace)(6:00 Rest)

13.1
3 x 5k (10k Time Trial Pace)(6:00 Rest)

10k
3 x 1.5 Miles (5k Time Trial Pace)(6:00 Rest)

Saturday 6.16.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Peak #2

 

Competitor/Fitness
Teams of Three
12 Rounds for Time
15 Toes To Bar
25 Thrusters (75/55/30%)

*Relay-style: Each partner completes a full round before next teammate goes.

 

CrossFit Strength

Same as Class
or  
Open Gym Option:

5RM Weighted Ring Dips

4 x Super Sets
a. 12-ish Bench Press
b. 10-ish Knee to Opposite Elbow
c. 12-ish L/R One Arm DB Row
d. 10-ish Evil Wheels