A.
Every 90 seconds:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest 90 seconds, and then…
Every two minutes, for 10 minutes:
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
For time:
Row 2000 Meters
For 28 minutes, rotate through the following stations:
45 seconds Assault Bike for Max Calories
Rest 15 seconds
30 seconds of Max Box Jump Overs
Rest 30 seconds
45 seconds Sand Bag Carry
Rest 15 seconds
30 seconds of Max Distance Overhead Carry
Rest 30 seconds
A.
Four sets of:
Ground to Overhead x 8 reps
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes:
Minute 1 – 2-6 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats
Minute 3 – 20 Double-Unders + 10 Burpees
Minute 4 – 6-8 Candlestick Rolls
A.
Three sets not for time of
Rope Climb x 1-2 ascents
Strict Handstand Push-Ups x max unbroken reps
Alternating Pistols x 20 reps
B.
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings 24/16 kg
Toes-to-Bar x Max reps
Rest 5 minutes
A.
Take 15-20 minutes and build to today's heavy
Clean + Clean from Below the Knee
B.
For time:
30 Front Squats 135/95 lbs
600 Meter Run
30 Chest-to-Bar Pull-Ups or Pull-Ups
600 Meter Run
30 Shoulder to Overhead
In teams of two, with only one partner working at a time, complete for time
*Run 800 Meters
25 Power Snatches 115/75 lbs.
50 Overhead Squats
100 Burpee Box Jump Overs 24/20"
50 Overhead Squats
25 Power Snatch
*Run 800 Meters
*Run together
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
100 Meter Farmer Carry
15 Toes-to-Bar
A.
Every 3 minutes, for 15 minutes:
Deadlift x 3 reps
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Shoulder-to-Overhead 135/95 lbs.
30 Double-Unders
10 Burpee Pull-Ups
30 Double-Unders
A.
Every 3 minutes, for 15 minutes:
Pause Front Squats x 4-6 reps @ 31X1
B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
3 Power Cleans 185/125 lbs
6 Box Jumps 30/24"
12 Wall Ball Shots 20/14 lbs.
A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Seated Strict Press x 5
Partnered Leg Tosses x 15-20 reps
B.
Every minute, on the minute, for 18 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40-50 reps
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Alternating Pistols x 12-16 reps
B.
"Helen"
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16 kg
12 Pull-Ups
-OR-
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 32/24 kg
12 Chest-to-Bar Pull-Ups
Gym is closed tomorrow for the Friendship Games - please come and support our teams if you are not competing. It is being held at CrossFit 707 located at 538 Stone Rd, Benicia, CA 94510
If you are competing in the Friendship Games this Saturday please choose the first option for your conditioning piece or simply take the day off to relax/mobilize/meal prep.
A.
Every 2 minutes, for 20 minutes:
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run
-OR-
In teams of two, alternate sets to complete four each of:
7 Dumbbell Man-Makers
400 Meter Run
Heats for Saturday's Friendship Games
https://cdn.fbsbx.com/…/15…/Team-Heat-Times-MASTER-LIST.pdf…
A.
Every minute, on the minute, for 16 minutes:
Minute 1 – 1-2 Rope Climbs
Minute 2 – 30-40 second L-Sit
Minute 3 – 10 Meters of Handstand Walk
Minute 4 – 30-40 seconds of Hollow Rocks
B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Wall Ball Shots 20/14 lbs
15 Toes to Bar
A.
Every 2 minutes, for 12 minutes:
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
B.
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
25 Overhead Squats 95/65 lbs.
Pull-Ups x Max reps
Rest 5 minutes
A.
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Supine Ring Row x 10 reps @ 2111
B.
Every minute, on the minute, for 18 minutes:
Minute 1 – 15-20 Kettlebell Swings
Minute 2 – 12 Walking Lunges with Kettlebells or Dumbbells
Minute 3 – 10-15 Burpees to 6″ Target
A.
Five sets of:
10 Shoulder to Overhead
(95-155/65-105 lbs)
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
@ the 10:00 mark
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans 165/105
8 Strict Handstand Push-Ups
9am class only
Barbell Cycling Clinic from 10-12pm
“Kelly”
Five rounds for time of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
*30 minute cap
**Alternatively, perform this in teams of two, alternate tasks with only one member working at a time to complete as many rounds and reps as possible in 30 minutes
A.
Take 15 minutes and build to today's heavy
Power Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10/7 Strict Chest-to-Bar Pull-Ups or Pull-Ups)
10 Deadlifts 275/185 lbs
50 Double-Unders
For 30 minutes rotate through the following exercises:
Minute 1: Assault Bike x 45 seconds
Minute 2: Row 250/200 Meters
Minute 3: Rest
Minute 4: Burpees to a 6" target x 60 seconds
Minute 5: Rest