Part 1: Bench Press 3×10
Use dumbbells if desired.
Then…
20 situps
15 kb swings
20 walking overhead lunges (20/14)
15 pushups
20 Russian twists (20/14)
AMRAP in 20 minutes
Option 1: 55/35
Option 2: 35/25; 14/10 wallball
Option 1+: 70/45; heavy wallball
Part 1: Front Squat 4×3
Add a 2 second pause at the bottom if desired. Or use this time to just get warmed up and practice form.
Then…
In 2 minutes, perform:
10 front squats
40 double unders
AMRAP calorie row or bike
5 rounds. Rest 2 minutes between rounds. Your score is the total calories accomplished.
Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more
Modify the DU by doing 2x single unders or by reducing the number of DU. Allow for at least 30-45 seconds to row or bike in each round.
Part 1: Clean 3×1
Full or power.
Then…
Power Cleans 3/5/7/9/11
Burpees Over the Bar 3/7/11/15/19
Pullups 3/6/9/12/15
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; chest to bar pullups
Option 1++: muscle ups 2/4/6/8/10 instead of pullups
Part 1: Back Squat 20 unbroken
Last week. Go big.
Then…
Shoulder to Overhead 7/14/21/14/7
Box Jumps 7/14/21/14/7
Laps 1/2/3/2/1
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Modify the run by rowing 150m/300m/450m/300m/150m
Then (optional)…
KB Swings
Calorie Row/Bike/Ski
21/15/9
Option 1: 70/45
Option 2: 55/35
Option 1+: 70/45
Part 1: Clean and Jerk 3×1
Go heavy, or just get warmed up and practice technique.
Then…
Grace
30 clean and jerks (135/95)
Then (optional)…
1 lap kb farmer’s carry
20 cals (row, bike, or ski)
3 rounds
Option 1: 55/35 each arm
Option 2: 35/25 each arm
Option 1+: 70/45 each arm
No running with the kbs.
2 laps
10 burpee box jumps
10 toes to bar
AMRAP in 20 minutes
Option 2: hanging knee raises
Modify the run by rowing 300m.
Part 1: deadlift warmup
Practice the movement. Focus on hip hinge and hamstring flexibility/mobility.
If you want to go heavier, do 3×5+ (last set is for max reps).
Then…
Deadlift 1/2/3/4/5/6/7/8
Wallballs 4/6/8/10/12/14/16/18
Option 1: 225/155
Option 2: 165/115
Option 1+: 255/175 or more; heavy wallball
Modify by starting the wallballs at 2 (2/4/6/8/10/12/14/16).
5 bench presses
200m row
AMRAP in 10 minutes
Option 1: 135/85
Option 2: 95/55
Option 1+: 155/95 or more
Do in heats so everyone has a spotter.
Then…
6 pushups
9 situps
12 jumping lunges
AMRAP in 7 minutes
Modify the lunges by doing alternating lunges without jumping, or by doing air squats or jumping squats.
Part 1: Back Squat 20 unbroken
Week 3 of 4. Add weight from last week.
Then…
KB Swings
Pullups
18/15/12/9/6/3
30 double unders between rounds (150 total)
Option 1: 55/35
Option 2: 35/25
Option 1+ 70/45
Modify the DU by doing 2x single unders
Then (optional)…
1 minute max thrusters
1 minute max burpees
1 minute max cal row or bike
1 minute max situps
Score is total reps.
Thrusters are 45/35 barbell or 25/15 dumbbell/kettlebell. Go heavier if desired.
Part 1: Clean and Jerk 3×1
Then…
15 clean and jerks
35 box jumps
15 clean and jerks
35 wallballs
15 clean and jerks
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Then (optional)…
Run 1 mile
Part 1: Overhead Squat 4×3
Go heavy, or just work on mobility.
Then…
2 laps OR 300m row
9 overhead squats OR 12 front squats OR 15 back squats
6 strict pullups OR 9 chest to bar pullups OR 12 regular pullups
5 rounds
Mix and match movements as desired. For example, one round you can do 2 laps, 9 overhead squats, and 6 strict pullups. Another round you can do 300m row, 15 back squats, and 12 regular pullups.
Option 1: 95/65
Option 2: 75/55; 15 ring rows instead of pullups
Option 1+: 115/75; for the squats and pullups, you must perform all movements at least once (one round you must do overhead squats, one round front squats, one round back squats, one round strict pullups, one round chest to bar, one round regular)
Combine options as desired.
Part 1: Barbell Good Morning 3×8
This is a hip hinge with the bar in a low-bar squat position. See the video below. No need to go heavy; an empty barbell is sufficient.
Then…
Deadlifts 4/8/12/16
Burpees Over the Bar 6/12/18/24
Situps 8/16/24/32
AMRAP in 15 minutes. Cap of 4 rounds.
Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155
Wednesday’s yoga class is cancelled.
Part 1: Press 5-3-1+
Last set is for max reps.
Then…
Shoulder to Overhead 25/20/15/10/5
Cal Row or Bike 5/10/15/20/25
10 toes to bar between rounds (40 total)
Option 1: 75/55
Option 2: 45/35; hanging knee raises
Option 1+: 95/65
Part 1: Back Squat 20 unbroken
Add weight from last week.
Then…
15 hang power cleans
15 pushups
4 rounds
Option 1: 95/65
Option 2: 75/55
Option 1+: hang squat cleans; 12 ring dips instead of pushups
Option 1++: 115/75; hang squat cleans; 9 handstand pushups
Combine options as desired.
Modify the hang cleans by doing kb swings (and kb goblet squats if you want to modify the squat cleans)
Then (optional)…
Wallballs 27/18/9
Burpee Pullups 18/12/6
Option 1: chest to bar pullups
Option 2: regular pullups
Option 1+: heavy wallball; burpee muscle ups 9/6/3
Modify the pullups by jumping.
Part 1: barbell warmup
Get ready for the workout, or pick a lift and go heavy.
Then…
Open 13.2
5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)
AMRAP in 10 minutes
Then (optional)…
CrossFit Baseline
500m row
40 squats
30 situps
20 pushups
10 pullups
Jerry
1 mile run
2000m row
1 mile run
Modify by reducing the length (800m run; 1000m row)
Or…
Del
25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees
Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.
Pete
51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row
We miss you, Pete.
—
Classes at 830am, 11am, and noon. Happy Independence Day!
On Wednesday July 4 we will have classes at 830am, 11am, and noon. There will be no 4pm class. Sorry for any inconvenience.
Option 1: Open 11.1
30 double unders
15 barbell ground to overhead (75/55)
AMRAP in 10 minutes
Modify the DU by doing 25 lateral jumps over the barbell
Option 2: Annie
Double Unders
Situps
50/40/30/20/10
Modify the DU by doing 2x single unders
Option 3:
Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10
KB is 55/35
Modify the DU by doing 2x single unders
—
Do one or more of the above.
Part 1: Back Squat 20 unbroken
Do a couple of warmup sets and then go for 20 with a moderate yet challenging weight.
If you’re new to squatting, or not up for the challenge of 20 unbroken, do 3×10 instead.
Then…
Jackie
1000m row
50 thrusters (45/35)
30 pullups
Then (optional)…
20 toes to bar
15 burpees
25 situps
15 burpees
20 cal ski/bike/row
Option 2: hanging knee raises
