ATTENTION!

Have a great holiday weekend- stay hydrated and wear sunblock! We will be running a Holiday Schedule this coming Monday so be aware if you’re planning to workout.

WORKOUT for Friday 9/2/2022

“ANDI”

for time:
100 hang power snatch
100 push press
100 sumo deadlift high pull
100 front squats

Rx = 15/20/30kg. Post times to whiteboard.

ENGINE for Fri 9/2

5 rounds x 2:30 on, 2:30 off

6 DB burpee box step-overs
10 pausing dips
max calorie row

BODYBUILDING for Fri 9/2

every :30 do 10-15 power kettlebell swings for 6:00

3-4 rounds:
20 weighted hip extensions
5 seated box jumps

3×20 RDL
3×20 Sumo RDL
3×20 Dimel deadlift

GYMNASTICS for Fri 9/2

every minute for 12:00
– 5 tempo negative SHSPU
– 6 depth jumps/senders

4 rounds of 20 tuck to pike compression + 14 weighted twists + 8 alternating dead bugs

SKILLS for Thursday 9/1/2022 is the SQUAT

CompEx AM for Thurs 9/1

A. Warmup flow (cardio/banded squats/cardio/wall slides/cardio/DEEP squats)

B. 5×2 tempo squats

C. snatch progressions, 8 sets building

CompEx PM for Thurs 9/1

A. EMOM x 20:00

(even) 20-35 UB double unders
(odd) 9 deadlifts + 6 hang power cleans + 3 push jerks, building in weight

B. for 5 total cycles

2:30 on, 2:30 off
10/15/20 calories
20 box jump overs
max chest-to-bar pullups

C. for time

35 thrusters
25 power clean & jerks
15 overhead squats
25 power snatches
35 thrusters

Rx = 20/35/50kg

WORKOUT for Wednesday 8/31/2022

for time:
21-18-15-12-9-6-3 toes-to-bar
20m overhead walking lunge, 5/15/25kg

Post time to whiteboard!

ENGINE for Wed 8/31

AMRAP in 15:00
15 sandbag step-down
15 sandbag step-down, other leg
200m sandbag run

then 5:00 double kettlebell clean & jerk

BODYBUILDING for Wed 8/31

15+ scap rows
15+ chest-supported row
15+ bicep curls

2:00 rest. Repeat 3-4 times

20 v-ups
20 alternating v-ups
20 reverse crunches
1:00 superman. Repeat 3-4 times

READ: CrossFit Photographers Share Their Favorite Images From the 2022 Games – MCU

SKILLS for Tuesday 8/30/2022 is the CLEAN

Gymnastics for Tues 8/30

EMOM x 12:00
4 k2e + 3 t2b + 2/1 pullover

Mobility for Tues 8/30

WORKOUT for Monday 8/29/2022

AMRAP in 7:00
800m run and in the remaining time max cleans, 20/40/60kg

AMRAP in 7:00
800m run and in the remaining time max jerks, 20/40/60kg

AMRAP in 7:00
800m run and in the remaining time max clean & jerks, 20/40/60kg

Post total reps completed to whiteboard!

READ: How to Do Weightlifting Once Per Week and Make It Count – BarBend

MOBILITY for Sunday 8/28/2022

SKILLS for Saturday 8/27/2022 is the DEADLIFT

WORKOUT for Sat 8/27

in teams, for time:
30 burpee ring muscle-ups
60 burpee bar muscle-ups
90 burpee-over-partner

Post times to whiteboard!