Front Squat
3-3-3-3-3
*Build to a heavy triple for the day!
**Rest as needed bt sets
15:00 AMRAP
50ft Sled Drag @3/2x45s
15 Double DB Push Press @50/35s
1 Rope Climb
*Find a good pace and stay moving, try to keep the push press unbroken as long as possible. If you don’t have a sled sub 15 Box Jumps @24/20”.
For Time:
7x500m Row
*Rest 1:2 water-falling in a team of 3 on the rower or rest 3:00 after each set if you don’t have partners.
Bar Dips
3xMax Reps
*Rest as needed bt sets
**Use parallettes to set up on boxes for these dips if you have them.
***Kipping is allowed
Back Squat
10 Reps @35%
5 Reps @50%
3 Reps @65%
2 Reps @80%
1 Rep @85%
Then
3×3 Reps @80%
*Rest 0:90 bt sets
For Time:
30/25 Cal Bike
10 HSPUs
20/15 Cal Bike
10 HSPUs
20/15 Cal Bike
10 HSPUs
30/25 Cal Bike
*Time Cap 15:00
4 Rounds For Time:
5 Deadlifts @315/205lbs
250m Run
100ft Farmers Carry @70/53lbs (Rig to rig and back)
100ft Sandbag Carry
*For the farmers carry pick a weight that is moderate/heavy to carry, KB or DB.
**If you don’t have a sandbag to carry sub DB front carry with 70/50lbs DB. Two hands on the DB handle and hold the DB at hip or stomach height.
3 Rounds For Quality:
25 V-Ups
25 GHD Hip Extensions
25 Air Squats
*For quality if there is time left in class.
Power Clean + Push Press
2-2-2-2-2
*Rest 1:90 between sets, build up each set.
**Start at 65-70% and work up.
2022 CrossFit Games Event 13 – “Jackie Pro”
For Time:
1000m Row
50 Thrusters @95/65lbs
30 Bar Muscle Ups
*Time Cap 20 Min
**Sub BMU with 30 pull ups + 30 push ups.
6 Rounds For Time:
600m Row
Rest 4:00 between rounds or 1:1 with a partner or in a team of 3 water-falling on the rower.
3 Rounds For Quality:
0:30 L-Hang Hold
20 Deficit Push Ups
10 DB Bicep Curls (each arm)
*Use plates for the deficit push ups.
5 Rounds For Time:
10 Bar Facing Burpees
5 Power Cleans @185/125lbs
*Alternate rounds with a partner or rest 1:00 after each set. 5 rounds each!
10:00 AMRAP
1-2-3-4-5-6-7-8-etc…
Bar Muscle Ups
Ring Muscle Ups
*Rest 1:2, if you can alternate in a team of 2-3 people, you do 1 bmu then your partner does 1 bmu then your other partner does 1 bmu and so on so forth. If you don’t have partners rest 0:10-0:20-0:30-0:40-etc…
**Scale to a barbell weight that you can do t&g unbroken for all 5 reps. If you have bar muscle ups but not ring then just do 10:00 amrap of bar muscle ups. Otherwise sub double the reps c2b and ttb so it would go; 2-4-6-8-10-12-14-etc… C2B Pull Ups and TTB.
Back Squat
1×2 Reps @80% of 1RM
1×2 Reps @85% of 1RM
Then
1xMax Reps @80% of 1RM
*Rest as needed bt sets
**For the max reps we are looking to get anything between 5-8 Reps
15:00 EMOM
1) 100ft Sled Drag @3/2x45s (one light pole to the next).
2) 50 DUs
3) 12/10 Cal Bike
*If you don’t have a sled sub 10 DB Step Ups (total) with 50/35lbs DB and 24/20” box.
5 Rounds For Quality:
6 Strict Deficit HSPUs
2 Rope Climbs
*Pick a deficit to keep these unbroken.
4 Rounds For Time:
1 Minute L-Sit Hold
400m Run
*Use parallettes for the L-Sit if possible, otherwise use boxes.
“July Movement of the month Re-Test”
1RM Snatch
“New movement of the month for August”
For Time:
500m Row
*Hard effort here. This month we will be focusing on rowing technique and building capacity overall for this machine.
Overhead Squat
2 Rep Max
*Find your 2RM or heavy Double for the day.
For Time:
10 Sets:
10 Double DB Bench Press @50/35s
4 Hang Power Cleans @185/125lbs
*20:00 Time Cap
4 Rounds For Time:
100 DUs
100ft Sled Drag @3/2x45s
400m Run
*22:00 Time Cap
**If you don’t have a sled sub 50ft Front Rack walking lunge @135/95lbs barbell.
3 Rounds For Quality:
0:20 L-Sit Hold
10 HSPUs
10 DB Bicep curls (each side)
*Quality work if there is time left in the class, don’t rush the reps.
Deadlift
5×4 Reps @75% of 1RM
*Rest as needed bt sets.
For Time:
10-20-30-40 Wall Balls @20/14lbs
5 Muscle Ups
*15:00 Time Cap
Work up to a heavy single for the day of:
1 Power Clean + 1 Squat Clean
For Time: (w/partner)
150/130 Cal Bike
Then
8 Rounds For Time: (1:1)
10 Burpee to touches
1 Rope Climb
*Rest 1:1 after each round alternating rounds with a partner, 8 rounds each.
Every 0:30 x9:00:
1 Snatch
*Start at around 75% and add weight every 3:00.
4 Rounds For Time:
400m Run
15 Hang Squat Snatches @95/65lbs
*18:00 Time Cap
For Quality:
100 Sit Ups
*Cash out at the end of class if there is time left.
Work up to a heavy
1 Snatch Push Press + 1 OH Squat
*From the rack
5 Rounds For Time:
15 DB Bench Press @50/35lbs
10 Strict Pull Ups
*20:00 Time Cap
Happy Birthday Faith!
For Time:
15-12-9
Power Snatches @135/85lbs
Box Jumps @30/24”
Rest 5:00 minutes; then:
For Time:
15-12-9
Wall Walks
Deadlifts @315/205lbs
Back Squat
5-3-1-1-1
*Go up in weight each set
**Rest as needed bt sets
For Time:
6-9-12-15-18
Push Press @95/65lbs
Chest to bar pull ups
Bar Facing Burpees
HAVANA
Complete as many rounds as possible in 25 minutes of:
•150 double-unders
•50 push-ups
•15 power cleans
Men: 185 lb.
Women: 125 lb.
10:00 EMOM
1 Snatch + 2 OH Squats
@75% of 1RM Snatch
For Time:
21-15-9-6-3
HSPUs
250m Farmers Carry @53/35lbs (each hand)
5 Bar Muscle Ups
*20:00 Time Cap
**HSPUs go down in reps while farmers carry and bar mu stay the same.
Power Snatch + Squat Snatch
1-1-1-1-1-1-1-1
*Build up from 65% all the way to 80% of 1RM snatch
4 Rounds For Time:
400m Run or 30/24 Cal Bike or 500/400m Row
25 Back Squats @135/95lbs
*Take the barbell from the floor.
Every 5:00 x5 Rounds:
500m Row
400m Run or 30/24 Cal Bike
*Cut down to 400m Row and/or 250m Run to finish every round at or under 4:00.
**Score is slowest round
Happy Birthday Alban!
Snatch Grip Push Press + 2 OH Squats
1-1-1-1-1
*Build up each set, try to end around 80% of 1RM snatch.
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts @315/225lbs
20 Push Ups
*Push ups are after each set of deadlifts.
**20:00 Time Cap
Back Squat
5-5-5 Reps
*Build up each set to a heavy set of 5 for the day.
15:00 AMRAP
10 Strict Pull Ups
0:20 L-Sit Hold
10 SHSPUs
*Focus mainly on quality and form.
Happy Birthday Camille!
10:00 EMOM
5 Squat Snatches @115/80lbs
For Time: (w/partner)
120/100 Cal Bike
Then
5 Rounds
12 Burpee to touches
12 TTB
*Split the bike cals with a partner and alternate rounds with a partner for the workout, 5 rounds each. If you don’t have a partner rest 1:00 after each round and cut the bike cals in half.
Back Squat
-Heavy Single
*Re-test if you skipped Tuesday or didn’t feel good to go Heavy. If you did feel good Tuesday and did pr then just work up to a moderate/heavy single.
*Warm up sets should be 8,8,4,4,2,1,1,1
For Time:
3 Rounds
21 Cal Bike
15 DB Snatches @70/50lbs
Then
3 Rounds
21 DB Bench Press @50/35lbs
9 Bar Muscle Ups
*20:00 Time Cap
For Time: w/partner
100 Cal Row
100 DUs (same time)
30 Wall Walks
100 DUs
1 Mile Run or 96/72 Cal Bike
100 DUs
30 Wall Walks
100 DUs
100 Cal Row
*Everything is split up except the DUs, perform those at the same time as your partner.
“New Movement of the month”
Snatch 1RM
*Build to a heavy single for the day, this will be our movement of the month for July. We will focus on building strength and technique for the snatch.
For Time:
21-15-9
Squat Snatch @95/65lbs
Chest to bar pull ups
*10:00 Time Cap
Power Clean
1 Rep Max
5 Rounds For Time:
5 Squat Cleans @185/125lbs
10 SHSPUs
15 TTB
*15:00 Time Cap
Back Squat
1 Rep Max
*Warm up sets should be 8,8,4,4,2,1,1,1
“Wittman”
7 Rounds
15 KB Swings @53/35lbs
15 Power Cleans @95/65lbs
15 Box Jumps @24/20”
