June 2018

Friday 6/29

CrossFit: aerobic capacity Skill: Medicine Ball Clean WOD: 3 rounds for time of: 50 medicine ball cleans Run 800 meters Longevity: Skill: Medicine Ball Cleans WOD: 3 rounds for time of: Medicine Ball Cleans Run Quickfit: 400m. jog, 10 wallballs 300m. Run/100m. walk, 30 wallballs 200m. sprint/200m. walk, 40 wallballs 100m. all out/300m. walk, 40

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Thursday 6/28

CrossFit: gymnastics/skill/asymmetry Skill: strict pull-up/ kipping pull-up skill development 1. scap pulls x5 2. strict pull-ups x 5- increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + chin over bar hold + push away x5 5. linking reps x 3-5 WOD: alternating tabata 20x10x8 (8 min) odd:

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Wednesday 6/27

CrossFit: CF- benchmark Skill: power snatch 1. burgener warmup 2. skill transfer exercises 3. 3 positions- full movement WOD: Isabel 30 snatches for time Longevity: Skill: Same progression of snatch, but performed with Dumbbells WOD: DB Isabel 30, alternating arm, 15 each side, DB snatch Quickfit: 3 rounds: Run Russian Kettlebell Swings

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Tuesday 6/26

CrossFit: Team Workout AMRAP 15min: Teams of 3, performed relay style: 50′ Sled Push (25 down, 25 back) each 1 rope climb (each) 10 box jumps (each) Quickfit: 10 min death by assault bike directly into tabata sit-up *intention is that each set of cals on assault bike are completed as fast as possible Min

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Friday 6/22

CrossFit: strength CF Total: 1 RM of following: 1. Back Squat 2. Strict Shoulder Press 3. Deadlift Longevity: 2/3 CF Total: 2. Strict Shoulder Press 3. Deadlift Quickfit: Every 90 seconds, for 15 minutes (5 sets of each): Station 1- 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry Station 2- 18/12 Calories of Assault Bike

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Wednesday 6/20

CrossFit: gymnastics/skills/asymmetry Skill: Rope Climb/ HShold/ V-ups skill Alternating EMOM x 18min (6 sets) 1. Rope Climb 2. Handstand Hold 3. V-up Longevity: Alternating EMOM x 18 min (6 sets) 1. Rope Lowers 2. Prone Plank Hold 3. Hollow Hold/ Tuck Hold Quickfit: 3 rounds for time: 5 Dumbbell Box Step-Overs 10 Ring Rows 15

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