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4
Aug

Friday August 5, 2022

Crossfit
Main
For time:
Level 6/5: those who have a sub 9 min mile run/sub 9 min 2k
Run 1 mile
Row 2K
Run 1 mile

Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kRun
1200m.
Row 1500m.
Run 1200m.

Level 2/1: those wh0 have a 10+ min mile run/10+ min 2k
Run 800m.
Row 1000m.
Run 800m.

Core/ accessory; couch stretch x 3 sets (6 min)
Odd: L
even: R


Quickfit
Main
Cover max distance:
0-8 min: walk/jog/run
8-16 min: row
16-24 min: walk/jog/run

Core/ accessory; couch stretch x 3 sets (6 min)
Odd: L
even: R

3
Aug

Thursday August 4, 2022

Crossfit
Main
Main: 2019- 1rm Clean
E2:30x 20 min:
2:30: 2 cleans at 55%
5: 1 cleans at 65%
7:30: 1 cleans at 75%
10: 1 cleans at 85%
12:30: 1 clean at 90%
15: 1 clean at 95%
17:30: 1 clean at 100%
20: 1 clean at 100+%

Core: tabata plank holds of choice: forearm/side/side


Quickfit
Main
A. medball clean skill
1. deadlift shrug
2. pull under
3. deadlift shrug+ pull under + stand

B. EMOM x 12 (6 sets)
odd: 5 medball cleans- goal is heavy
even: :30-:45 plank hold

2
Aug

Wednesday August 3, 2022

Crossfit
Main
CF games 2021 event 9 mix up;
21-15-9 reps for time:
Assault bike calories
Alt. arm DB snatch

Lvl6: 70/50
Lvl5: 50/35
Lvl4: 35/25
Lvl3: 30/20
Lvl2: 20/15
Lvl1: 15/10

Core : tabata plank reach throughs :20 on x :10 off x 8


Quickfit
Main
21-15-9
Row calories
alt. arm DB snatch
Lvl3: 30/20
Lvl2: 20/15
Lvl1: 15/10

Core : tabata plank reach throughs :20 on x :10 off x 8

1
Aug

Tuesday August 2, 2022

Crossfit
Main
A. handstand hold skill ~10-12 min.
1. down dog hold
2. feet on box
3. wall facing HS hold
4. scissor kick to wall- hold
5. free standing hold with partner assist

B. 2020- max free standing handstand hold test-
10 min clock to find 3 attempts at max handstand hold based on variations listed above.

Core:tabata core work of your choice:20x10x 8 (4 min)


Quickfit
Main
10 min to accumulate max time inside a plank
*track time accumulated inside the running 10 min clock


Core:tabata core work of choice :20x:10×8

1
Aug

Monday August 1, 2022

Crossfit
Main
‘Madison triplet 2017’ Team style
5 rounds for time of:
Run 400m (together)
7 hay bale clean burpees (share work as needed)

Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocks
Lvl5: Run 400m, 7 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together)
Lvl4: Run 300m, 6 Burpee-sandbag 100/75, over 30” box
Lvl3: Run 300m, 6 burpee-sandbag 75/50#, over 24” box
Lvl2/1: run 200m, 5 burpee-med ball 30#, over 20” box

Core work: tabata partner leg throws :20x:10 x 8 (4 min- 4 each)


Quickfit
Main
5 rounds:
run/jog/walk
300/200/100m
5 burpee-meball over box*
*same flow as CF class but with modify burpee on box for push up if needed
Core work: tabata tuck up/situp/plank :20x:10×8


21
Jul

Friday July 22, 2022

Crossfit
Main
1. Handstand Skills

2. Death by handstand walk 10′ increments

Core:tabata core of choice :20 x :10 x 8

Quickfit
Main
same as cf group class..

Core:tabata core of choice :20 x :10 x 8

20
Jul

Thursday July 21, 2022

Crossfit
Main
AMRAP 20 min: teams of 3;
P1 sled pushes down 50m (black top line), then sled drag with straps back 50m.
P2 is on easy recovery row while P1 is working
P3 complete rest


QUickfit
Main
AMRAP 20 min; teams of 2
P1 farmers carry KB down and back 100m (50/50)
p2 is doing easy bike for recovery then switch

19
Jul

Wednesday July 20, 2022

Crossfit
Main
5 x 1000m Bike
*rest 2 min between each interval
**goal is a hard effort (faster than 5 min bike test- RPM) but trying to maintain 3-5 sec on each split.

Core work: alt. partner leg throw tabata :20 on x :10 off x 8 sets (4 rounds each- 4 min)


Quickfit
Main
5 x 2 min row w/2 min rest between sets for max distance each interval (20 min total)

18
Jul

Tuesday July 19, 2022

Crossfit
Main
Bench press + DB bent over row
E3min x 15
0: 5 bench press x 35% of 1rm PP + 5 BOR
3: 5 bench x 45% + 5 BOR
6: 5 bench x 55% + 5 BOR
9: 5 bench x 65% + 5 BOR
12: 5 bench x 75% + 5 BOR
15: AMRAP bench x 85%

Core:
EMOM x 6 (3x)
odd: banded tricep ext.
even: situps

18
Jul

Monday July 18, 2022

Crossfit
Main
AMRAP 10 min:
5 shoulder-overhead
10 deadlifts
15 box jump/step


Quickfit
main
AMRAP 10 MIN:
5 DB pushpress
10 DB deadlift
15 box jump/steps

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