Programming: July 12th – 16th, 2021

January 7, 2022
Programming: July 12th – 16th, 2021

Programming & Intentions: July 12th – 16th, 2021 Monday, July 12th, 2021 Warm Up: 3 Rounds for Quality 10 Box Step-ups OR Lunges 10 PVC OH Squat + Sotts Press 10 Hollow Holds 10 Sumo Deadlift High-pulls Strength: Snatch Grip Behind-Neck Push Press + Overhead Squat...

Programming & Intentions: July 12th – 16th, 2021

Monday, July 12th, 2021

Warm Up: 3 Rounds for Quality
10 Box Step-ups OR Lunges
10 PVC OH Squat + Sotts Press
10 Hollow Holds
10 Sumo Deadlift High-pulls

Snatch Grip Behind-Neck Push Press + Overhead Squat
+ Snatch Balance

DB/KB/Light Weight:
Push Press + Overhead Squat
+ Snatch Balance
1 x Each Arm Every 2 ½ min
x 4-6 Rounds

Bodyweight: 2 Lunges (R=1 | L=2)
+ 3 Jumping Squats + 4 Burpees
Every 2 ½ min x 4-6 Rounds

WOD: 20 min AMRAP of:
30 Overhead Squats 95/65 lbs
30 Box Jumps 24/20 in
30 AbMat Sit-ups
30/21 Row Calories

No Equipment Mods:
30 Jumping Squats
30 Broad Jumps OR 30 Lunges
30 Sit Ups
300m Run OR 90sec Cardio


Strength: We are starting off the week with some skill work doing a Snatch complex that will help you improve your Olympic Lifts. In both the Clean and the Snatch, getting under the bar fast is ultimately going to help you get more weight up, and that’s what the final movement in this complex, the Snatch Balance, is all about. Plus, the flexibility & strength you are going to gain by working the full range of motion in the Snatch Grip Behind the Neck Push Press & Overhead Squat are going to be GREAT! So, be sure to work on form, technique, and range of motion vs heavy weight for this entire complex.

WOD: Today’s workout is all about moving through reps and staying at a consistent pace for 20minutes. For the Overhead Squats, choose a weight you can do at least 10 or more reps in a row of. The only reason you should be able to get through all 30 unbroken is if you are doing the Rx weight. On the Box Jumps, work on a quick return from the floor with short rest between reps and sets. On the Sit Ups and Row, just go, go, GO until you get through the reps and calories.

Tuesday, July 13th, 2021

Warm Up: Tabata
3 x 20 secs / 10 secs
Air Squat
Pvc Power Clean
Beat Swing
Bent Over Barbell Row, (45/35)

Strength: Every 2min x 10 Rounds
2 Clean Lift Offs + 1 Clean Pull + 1 Power Clean

DB/KB/Light: Every 2 mins x 20Rounds
4 Clean Lift Offs + 3 Clean Pull + 2 Power Clean

Bodyweight: Every 2 mins x 20min
4 Bottom Out Squats + 3 Jumping Squats + 2 Burpees

WOD: 4 mins AMRAP of:
5 Power Cleans 135/95
10 Pull-ups

DB/No Bar Mods: 4 min AMRAP
4 Power Cleans (Each Arm)
10 Bent Over Row OR Push Ups

BW Mods: 4 mins AMRAP of:
5 Burpees
10 Pull-ups OR Push Ups


Strength: Today we are working on Power Cleans in a long E2MO2M (Every 2 Min on the 2 Min) that is also going to help you get ready for the upcoming Hotshots workout at Captain CrossFit up in Prescott, AZ in August. The biggest fault in both the Clean and the Snatch is pulling early. In other words, pulling with your arms and bending your elbows before you reach the full extension with your hips. This complex will help you correct this by breaking down the beginning movements of the Power Clean in the Liftoff and Pull. Today is also an awesome day to get heavy, and, possibly even get a new PR. Just don’t sacrifice your form and technique. Working on this skill is only going to help you with your 19 Cleans per round at Hotshots.

WOD: This 4min AMRAP is going to be all about intensity. Work on cycling the barbell for the Cleans, and while going unbroken on the Pull Ups would be a plus, do whatever you have to do to get through your 10 as fast as possible. This is one of those “Fran” type workouts where you put maximum effort into the 4min of work and leave it all on the floor.

Wednesday, July 14th, 2021

Warm Up: 2 rounds for quality:
20 Penguin Jumps
10 No Push-up Burpees
10 2 Lunge + 1 Squats
10 Med Ball Clusters, (20/14)

Double Under Practice, 5 mins
Or Triple Unders

WOD: 4 Rounds – Each For Time:
30 Double Unders
3 Bear Complex 75/55 lbs
(Clean>Front Squat>Press>Back Squat>Press)
30 Double Unders
6 Lateral Burpee Over Bars
30 Double Unders
9 Wall Balls 20/14 lbs
Rest 2 min after each round

Bear Complex =
3 Squats > 3 Push Ups > 3 Squat Jumps
9 Wall Balls = 9 DB Thrusters
OR 9 Jumping Squats


Skill Work: We are working on Double Unders today, so, pay close attention and continue practicing these skills and drills to get your Double Unders down. Already got your Dubs? Triple unders were all the rage a few years ago when they played a slow-motion video repeatedly during the CrossFit Games broadcast. Today is a great to go for it and challenge yourself to go to the next level.

WOD: The goal of this workout is to go through each round as fast as possible. The Double Unders are going to keep your heart rate up, so work on getting a few deep breaths before and after each set to go as fast as possible on the Bear Complex, Burpees, and Wall Balls. Be sure to mix up your modifications on the Doubles so you can find something that is going to help you get better. Also work on slowing down your Doubles so you can get through them unbroken and still have gas in the tank to get right to work on the next exercise.

Thursday, July 15th, 2021

Warm Up: 6 mins of:
20sec High Knee
10 Curtsy Lunges
10 Knee Hugs
5 Mule Kick Get Ups
10 Dive Bomber Push-ups

Strength: Dumbbell Bench Press
3-3 Warm Up Sets
3-3-3-3-3 Working Sets

Bodyweight: 7-10 Push Ups Every 2 min (or so) x 8-10 Rounds

WOD: 3 rounds for time of:
400m Run OR 2min Cardio
15 Handstand Push-ups


Strength: Meat Head Thursday at WildFire with some Dumbbell Bench Press. The benefit of using dumbbells instead of a barbell is that you are working both sides of the body independently which is going to even out your strength. With sets of 3, you can get heavy today and even challenge yourself to get a new PR. If you max out the available dumbbell weight in the final set or two, add reps to make it more challenging.

WOD: Running and a gymnastics skill in the Handstand Push Ups today for the workout. Challenge yourself to get as close to the prescribed version as possible. While kipping is allowed, you can always scale up to make the Handstand Push Ups more challenging by doing strict or deficit. Push the pace on the Run and break the Handstand Push Ups into manageable sets. Going to failure is only going to make it add time. Better to come off the wall, take a short rest, and then get back to work.

Friday, July 16th, 2021

Warm Up: 2 rounds of:
20 Air Squats
10 Down Up Dog Stretches
10 Samson Stretch
— then: 2 rounds of:
PVC Snatch Burgener
10 PVC Lunge Pass Throughs
10 Sumo PVC Back Squats
10 PVC OH Squat + Sotts Press

WOD: “Andi” – For time:
100 Hang Power Snatch 65/45 lbs
100 Push Press 65/45 lbs
100 Sumo DL High-pulls 65/45 lbs
100 Front Squats 65/45 lbs

Hang Snatch = Alt. Hang DB Snatch
No Equip? Grab a couple household objects and get to work!
(Water Jug/Bottles, Canned Food, etc.)


WOD: While the weight on each exercise is light, 100 reps of anything is just going to take time and require pacing. Going to failure in this one is going to put you on the struggle bus early, so find a set number that works early so you can make it all the way through. Also, be sure to practice good form along with speed to get through these exercises more efficiently. HAVE FUN!! This workout is going to be a great way to finish off a GREAT week!!

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