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Monday, July 3rd
10 wall squats, wall stretch, inchworm x3
2 Deadlift+2 hang power clean +2 jerks. 8 sets to work up to a heavy set.
“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang power cleans
6 Push Jerks
Roll glutes then low back
One of the CrossFit classics. This type of complex is not a test of maximal strength, but more of strength endurance with technique. I don’t care how much you can lift, if you can’t move well when tired, you won’t do well at this. If you don’t believe me, google the video of Kolkov doing this. I want you to scale it so that it falls in the 7-12 min frame.
Tuesday, July 4th
Classes at 08:00 and 09:00 only today (no childcare)
Workout: coaches choice
Wednesday, July 5th
30/20/30-front rack instead of overhead squats
Tempo Front Squat 5×2 at 80%, 3 second descent, 2 second pause below parallel, explosive ascent
Skill work chest to bar pull ups
6 min AMRAP
6 Front Squats 185/125
6 Chest to Bar Pull Ups
Rest 3 min
6 min AMRAP
6 Front Squats
6 Ring Dips
Roll quads then couch stretch
There is a premium on quality of movement. The pauses help train the weak point in the squat. This will develop both glute and core strength which will carry over to all your lifts. It will also improve stability at end range of motion and reinforce good movement for the wod. The wod should be scaled for unbroken reps. It should feel like Fran. We are maxing out the glycolytic pathway.
Thursday, July 6
Tabata Russian Twists
3 Sets 5 Push Press Super Set with GHD sit ups 15
5 Rounds
400m run
15 Kettle Bell Swings 70/53
6 Strict HSPU
Roll upper back then titanic stretch
Stop in between each push press. Don’t rebound. This will help build an explosive drive. GHD will help get you abs ready for summer as well as strengthen the core. The wod is meant to build the aerobic base without causing a ton of soreness. Scale the HSPU with ab mats or dumbbell press. I want unbroken, or at least mostly unbroken sets.
Friday, July 7th
Kettle Bell Warmup
1 Snatch + 1 OHS EMOTM x 8
15 min AMRAP
2 Overhead Squats
4 Bar Facing Burpees
25 Double Unders
Add 5-10 lbs on the OHS each round for 15 min
Roll lats, and low back
Ladder wod with some additions. Use the snatch to dial in the mechanics in the EMOTM. It is not strength training, it is skill work, treat it as such. Start light enough in the wod so that you can get at least 7-8rds. More reps build skill.