Thursday 31st, July:

Warmup/Mobility:
25 backsquats@ empty bar

*accumulate 2minutes of quad mashing (each leg) with foam roller (coach guided)
*accumulate 1min of lateral sheer and shifting of lacrosse ball through each glute

25 backsquats@ empty bar

Strength:
Work up to a heavy 2rm (reset) clean and jerk.

WOD: For time-
2km air dyne
20 STOH@50/30
20 box jumps@24/18
20 wallballs@20/14lb
200m sprint (to finish)

Wednesday 30th, July:

Warmup:
25 banded scap pulls
Then-
*with a partner, complete as many wheelbarrow walks, as possible in 2minutes; alternating at each end of the astro.

Strength:
Work up to a heavy 3rm deadlift
Then,
4×8 pendlay row (AHAP)

WOD:
5RFT:
7 frontsquat@60/35
400m row
14 KB swing@24/12

 

 

Tuesday 29th, July:

Warmup:
25 dislocates
25 calorie row
25 drop squats (dev/adv complete empty bar snatch balance)

Technique/Skill:
Snatch (stay light, technical work/aspects only)

Strength:
5×4 strict HSPU (work up to the least amount of assistance, or the largest deficit)

WOD:
“Heather”
10rounds for time:
3 HSPU
8 TTB
5 strict pull-up

Monday 28th, July:

Warmup:
5minutes to work through banded distractions, hip flexor extension work and work with the lacrosse balls.

 
Strength:
back squat-
7×3
“All sets are meant to be working sets, get to a difficult but possible weight, then commence your working sets”

Skill/Technique:
Power clean & Jerk + Rope climb

WOD:
For time:
30 power clean and jerk@50/30
10 rope climbs
1.6km run

Friday 25th, July:

Warmup:
(Complete with a partner, reps may only be completed whilst both partners hanging from bar, in sets 5)

25 TTB (or nearest scale)

Finish with 35 DUs

Strength:
6×4 strict pull-up

Conditioning:
EMOM 14minutes
1st: 6 calorie Airdyne
2nd: 6 deadlifts@BW + max DUs in remainder of minute

*score is equal to number of DUs completed in rounds minus any reps or calories not completed in time. Note- DUs are to be completed only in the rounds post deadlift.

*rest 5minutes

Accessory Strength: NOT FOR TIME
50 banded goodmornings
Rx=
Guys- blue
Gals- red

Thursday 24th, July:

Warmup:
25 banded scap pulls
Followed by 5minutes of HS walk practise (if unable to perform HS walk spend 5minutes working on partner wheelbarrow carries and HS holds)

Strength:
6×4 pendlay row

WOD: For time-
400m row (buy-in)
21-18-15-12-9-6-3
Barbell back squat@50/30
STOH@50/30
*every time the barbell is dropped; perform a 200m penalty run on the spot.

Wednesday 23rd, July:

Warmup:
5minutes of guided quad ‘mashing’/foam rolling
Followed by:
3rounds:
5 Press@empty bar
5 push press@empty bar
5 pushjerk@empty bar

Strength:
Work up to heavy single powerclean
Then,
2×90%(above rm) every 2minutes for 3 rounds.

WOD: For time
50 DU
40 calorie Airdyne
30 boxjumps
20 TTB
10 powerclean@50/30

Tuesday 22nd, July:

Warmup:
3rounds
15s HS hold
8 kipswing
1 bear crawl (length of astro)

Strength:
4×2 pushpress (AHAP)

WOD: “Mod Cinco 1&2″
Box Rx: 7min timecap (for both workouts)
3rounds
5 deadlift@120/80
5 pistols (ea.leg)
25m HS walk (or 10 HSPU)
REST 1min
3rounds
5 strict pull-up (MU if possible)
5 HSPU (@20kg plate deficit if possible)
20 lunge@60/35 (10ea.leg,barbell on back)

Scaled: 7m timecap (for both workouts)
3rounds
5 deadlift@80/50
5 pistol to target/assisted (ea.leg)
50m bear crawl
REST 1minute
3rounds
10 pull-up
20 push-up (or assisted HSPU)
20 lunge@scaled weight

 

 

Monday 21st, July:

Warmup:
1m max calorie airdyne
25 banded good mornings
1m max calorie airdyne
25 super mans

Strength:
“The Crossfit Total”
1rm press
1rm back squat
1rm deadlift

Conditioning/WOD:
Gymnastic benchmark (for time)
30 HSPU