June 2024

Rest & Recover

Open Gym: 8am-10am

CrossFit Main: Hope3 rounds of: (17 min) BurpeesPower snatchesBox jumpsThrustersChest-to-bar pull-ups Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises.

Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 3x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%

CrossFit Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest rest for :30, then run back to gym in :30, goal of getting back to SAME spot at the start/finish point EACH set.

CrossFit Main: Deadlift pulling progressions;0-10 min; EVERY 2 min x 5 sets, 3 deadlifts from floor0: 30-35% 2: 35-45% 4: 45-55% 6: 55-65% 8: 65-75% 10-20 min: EVERY 2 min x 5 sets, 2 deadlifts pulling from 45# plates (barbell plates are set up on top of 1 set of 45# plates10: 70-75% 12: 75-80%

CrossFit: Main:AMRAP 20 min;P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does the same, 5 squats then carries backat the same time..P2 performs 10-15 reps of DB floor press (unbroken reps) Once both partners are done with their individual work, switch stations

Rest Day

Gym closed- CrossFit Level 1 SeminarJoin us at Bryan Park from 10-11 for a park workout, followed by our gym picnic from 11-2pm!

Test Day 6 CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%A2. Clean 1rmdetails:L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 – 175 – 205