CrossFit – Wed, Jul 24
CrossFit – Wed, Jul 24
Warm-Up
Warm-Up
2 SETS
6 Medicine Ball Kang Squat
6 Alt. Step-Ups
6 Barbell Strict Press
:45 Row
Into…
EMOM x 5 MINUTES (:30 ON / :30 OFF)
MIN 1 – Wall Ball Shots
MIN 2 – Barbell Deadlifts
MIN 3 – Box Jumps
MIN 4 – Barbell Push Press
MIN 5 – Cal Row
Strength – All
Deadlift (5×3
Pausing Deadlift*)
*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.
(Score is Weight)
Classic Benchmark Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
KG WB: (9/6)
KG BB: (35/25)
Classic Benchmark Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
