front squat 5×5, then
5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Post time to whiteboard!
+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up
What’s your best handstand skill? Skills?
10:00 of handstand work
3 rounds for time:
90 double
30 alternating dumbbell snatch, 50/35lbs
Post time to whiteboard!
+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up
for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg
Compare to July 26th, 2019. Post time to whiteboard!
+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports
overhead squat 7×4, then
AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row
Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!
It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.
+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports
With a partner complete 14 rounds for time:
7 HSPU
7 thruster
7 k2e
7 deadlift
7 burpees
7
7 pull-ups
Alternate each exercise with a partner until you complete 14 total rounds together. (Athlete A does 7 HSPU, Athlete B does 7 thrusters, Athlete A does 7 knees-to-elbows, etc)
Post time to whiteboard.
50-40-30-20-10 reps for time:
calories
chest-to-bar
YOU GO, I GO. One athlete working at a time. Post time to whiteboard.
Come join us tonight after the
“THE STANDARD”
for time:
30 clean & jerks, 61/43kg
30 muscle-ups
30 snatches, 61/43kg
Post time to whiteboard!
+ The 2025 CrossFit Games: What Will the Standards Be? – Box Life
for time:
10 bar muscle-up
20 inverted burpees
10 bar muscle-ups
30 strict HSPU
10 bar muscle-ups
40 jumping single leg squats, alternating
10 bar muscle-ups
+ Think You’ve Mastered the Burpee? Get Back to Me After You Flip It and Reverse It – Well and Good
+ Ebola Is Now Curable. Here’s How the New Treatments Work – WIRED
Z-press 8×4
for time:
9-15-21 push jerk, 70/45kg
18-30-42 knees-to-elbows
+ Six Reasons You Must Practice Lunges Daily – NDTV
+ Dr. Amy West on the CF MD-L1 & How Sex Difference Shape Performance, Recovery, and Rehabilitation – Empowered Health
5 rounds for max score:
max unbroken bench press, 80/46kg
max unbroken toes-to-bar
Score equals total bench press reps over total toes-to-bars. Post score to whiteboard.
CompEx WOD includes Clean and Jerk progressions, ISABEL, and single-leg work. Come get your competitive exercise on starting at 5:50am!
+ The Banana is One Step Closer to
+ Tia-Claire Toomey’s Clean Technique – CrossFit Games
This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work!
weighted lunge 10×5, then
3 rounds of continuous movement
1:00 medicine ball clean wall ball, 20/14lbs
1:00 kettlebell SDHP, 32/24kg
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35lbs
1:00 kettlebell swing, 32/24kg
1:00 rest
Post score to whiteboard.
Barbell Club
It’s Realization week! Max effort reps on your lifts in Powerlifting so we can game plan next week’s 1-rep maxes. Olympic Weightlifting gets the collar off of the slow and controlled movements to see what happens at full speed.
+ Olympic Weightlifting WEEK3, August 2019 PDF
+ Powerlifting WEEK3, August 2019 PDF
+ Morning Exercise May Offer the Most Weight Loss Benefits – NY Times
