August 2024

REST DAY Mobility and Maintenance

8-10a: Open gym

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work: http://gymnasticswod.com/content/rope-climb-progression-pt1 B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40 off x 8 sets each buddy (12 min)P1: :20 max reps rope climbs:10 transitionP2: :20 max reps rope climbs:10 transitionP3: 20 max rep rope climbs*as soon as you finish your

CrossFit: Main strength EMOM x 10 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%1: 5x each side DB bent over row2: 5x PP @ 45%3: 5x each side DB bent over row4: 5x PP @ 55%5: 5x each side DB bent over row6: 5x PP @ 65%7: 5x each

CrossFit Main:Cindy-ish’ 2-person teams, split work however needed to accomplish work.AMRAP 20 min: E5 min, including at 0, perform a shared 500m Row;5 pullups (performed how you tested for test week)10 situps15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′Lvl4/3: half GHD/range, WB 20/14, 9/8′Lvl2/1: abmat situps, WB 14/10, 9′

CrossFit Main:Deadlift + jump lunge E3 min x 150: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push3: 3 reps @ 45% + 3-5 JL6: 3 reps @ 55% + 3-5 JL9: 5

CrossFit Main: 3 rounds for time of: Run 400 meters30 squats20 shoulder-overhead *~40-45% of 1rm PP Lvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45%Lvl4/3: run 300m (sub 10 mile), 30 squats, 20 PP ~40-45%Lvl2/1: run 200m (over 10 mile) 30 squats, 20 PP ~40%

Rest/Recover

Open Gym: 8am-10am

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2 performs 2 wallclimbsP1 performs 4 DDB thrusters, P2 performs 4 DDB thrustersP1 performs 8 box jump overs, P2 performs 8 BJO Lvl6/5: open standard wallclimb to wall, DDB 50/35#, 24/20”