Programming: June 27th - July 1st, 2022
Monday, June 27th, 2022 (Monday Video)
Warm up: For time:
400m Run OR 2min Cardio
--then: 2 rounds of:
10Jumping Squats
10Active Pigeons
20Flutter Kicks
10 PVC Pass Throughs
10Overhead Squats
--then: 1 Burgener Warm-up
1Burgener Warm-up 45/35 lbs
WOD:5 rounds for time of:
400m Run OR 2min Cardio
15 Hang Power Snatch 95/65 lbs
DB/Light:5 rounds for time of:
400m Run OR 2min Cardio
15 Hang Power Snatch 95/65 lbs
OR:20 Hang DB Snatch (10 Each)
Bodyweight:5 rounds for time of:
400m Run OR 2min Cardio
20Jumping Squats
Strength:8min to Find
1 Rep Max Hang Power Snatch
DB/Light Weight: 8min to Find
3 Rep Max Hang Power Snatch
Bodyweight:8min to Find
30secMax Jumping Squats
Tuesday, June 28th, 2022 (Tuesday Video)
Warm up: 4 Rounds
20 sec WORK | 10 sec REST
No Push-up Burpee
Beat Swing
Push-up
Straight Leg Sit-up
Thread-the-Needle
Strength: Bench Press
Warm Up:8-8 Working: 8-8-8-8-8
DB/Light Weight: Bench Press
10-12Reps x 8-9 Sets
Bodyweight: Push Ups
12-14Reps x 7-9 Sets
WOD:G.I. Jane - For time:
100Burpee Pull-ups
No Bar: 100 Burpee High Jumps
Wednesday, June 29th, 2022 (Wednesday Video)
Warm up: 2 rounds for quality of:
5/3 Row Calories
10secRing Support Hold
10Pigeon Pose On Boxes
10 Mule Kicks
10 Leg Swoops
20Single Leg Glute Bridges
10Barbell Good Morning 45/35 lbs
WOD: For time:
50 Box Jump Overs 24/20 in
50 Ring Dips
50Deadlifts 185/125 lbs
50 Ab Mat Sit-ups
50 Row Calories
Bodyweight Mods: For time:
50 Broad Jump OR Lunges
50 Ring Dips OR Bench Dips
50Deadlifts OR 1-Leg Glute Bridge
50 Ab Mat Sit-ups
50 Row Calories OR Air Squats
Thursday, June 30th, 2022 (Thursday Video)
Warm up: 2 rounds for quality of:
1minDouble Under Practice
10Russian Baby Makers
5 90/90Squat/Hip/Pelvis Mobility
5Down/Up Dog Stretches
5 Super Slow Squats
5Jumping Squats
5 Bear Complex
Strength: Tempo Back Squat
3-3-3-3-3
DB/Light: Tempo Back/Front Squat
5-7 Reps x 8-9 Sets
Bodyweight: Tempo Air Squats
10-12Reps x 10 Sets
WOD: For time:
7-5-3Bear Complexes
Rx:135/95 Int: 115/75 Scale: 95/65
70-50-30Double Unders
Scaled: Jump Rope
DB/Light Modifications:
10-8-6Bear Complex OR Double Front Squat Complex
OR15-12-10 Burpees
Friday, July 1st, 2022 (Friday Video)
Warmup: 3 rounds for time of:
10 Med Ball Cleans 20/14 lbs
5 Ring Rows
10secRing Support Hold
10 sec Ring Support Bottom Hold
5 Hollow Hold-to-Supermans
5/3 Row Calories
Skill:10 mins AMRAP
Ring Muscle Up OR Bar Muscle Up Progression
No Rings:
3 Burpee+ 5 Gymnastics Push Ups + 7 Bench Dips
Rx WOD: CrossFit Games Open 20.5
For time, partitioned any way:
40 Muscle-ups
80 Row Calories
120 Wall Balls 20/14 lbs, 10/9 ft
Time cap: 20 mins
DB/Light Modifications:
50 Slow Bench Dips
1600mRun OR 8min Cardio
120 DB Thruster OR Squat Jump
.png)
