July 2024

CrossFit: Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL @ 55%5x box jump6: 5x DL @ 65%5x box jump8: 5x DL @ 75%5x box jump10: 5+ reps DL @ 85%

CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

CrossFit: A. E3 min x 5 sets (15 min)5 back squats + 2 front squats at 70-80% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each side, side plank.

CrossFit Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%

Rest and Recover

Open Gym: 8am-10am

CrossFit Main Teams of 3: 20 min clock;P1 pushes sled down 25m. and back 25m.P2 holds sandbag in bear hug positionP3 restsThen 3 goes to 1, 1 goes to 2, 2 goes to 3…*rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125#Lvl5: sled 4×35/2×35, bag 125/100Lvl4: sled 4×25/2×25, bag 100/75#Lvl3: sled 4×15/2×15, bag

CrossFit Main: 3 person teams; all partners work at a same time, but cannot move on to next movement, until all partners are done with their work stationAMRAP 20 min; Lvl6/5: 24/20” jump on-over, 20/14- 10/9′Lvl4/3: 24/20” jump or step, 20/14 9/8′ (scale bike down to 10-12 cals)Lvl2/1: any” jump or step, 14/10, 9/8′ (scale

CrossFit Main:Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PP 2:30: 5 bench x 45% + 5 BOR5: 5 bench x 55% + 5 BOR7:30: 5 bench x 65% + 5 BOR10: 5 bench x 75% + 5 BOR12:30: AMRAP bench x 85%bonus: +5 BOR

Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test weekLvl5: CTB- un-assisted, HSPU to mat, 70/53#Lvl4: chin over bar, HSPU- 1 abmat, 53/44#Lvl3: band pullup, HSPU- box, 44/35#Lvl2: band pullup, HSPU- box, 35/26#Lvl1: ring row, seated DB