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Jul

Friday July 6th

July 5, 2018

You know those hamstrings on the back of your legs. Lets go ahead and get those warmed up
800 meter slow run
20 Weighted good mornings
20 Light, light light deadlifts

MAX DEADLIFT DAY

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

Wod-

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Post time to comments.

Tips and Scaling:
• CrossFit WOD 171214 Tips and Scaling With Rory McKernan
• The Strict Muscle-Up
• Muscle-Up Transition

Scaling- The first scale would be to go to bar muscle ups 1:1
Next scaling would be:
24 Pull ups, 24 dips (both can be assisted if necessary)
Run 800M
20 Pull ups, 24 dips
Run 400m
16 Pull ups, 16 dips

Jul

Thursday July 5th

July 4, 2018

MAX BENCH PRESS DAY-
Warm Up
4 Rounds
10 cal bike
10 push ups.

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light bench presses
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

3 rounds for time of:
21-cal. row (Sub Bike Cals equally and call it RX+ if you want)
12 handstand push-ups
3 rope climbs, 15-ft. rope

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing

Jul

Wednesday July 4th

July 3, 2018

Happy 4th of July everyone!
One Wod Only. Keystone Park 9am
Details are here.
https://www.facebook.com/events/196762667710850/

Jul

Tuesday July 3rd

July 2, 2018

STRICT PRESS MAX OUT
Lets get those shoulders warm.
Warm up
90 Seconds each shoulder in a band
Then 3 Rounds
5 Pull ups
10 Push Ups
10 Empty Bar presses

If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of light strict presses
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.

Before the wod, meet at the board. go over double unders and dumbell snatch, practice both.

12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Score is total reps. Alternating snatches.

Related content:
• CrossFit WOD 170614 With James Hobart
• The Double-Under
• The Dumbbell Power Snatch

Jul

Monday July 2nd

July 1, 2018

MAX OUT WEEK,

Warm Up
Row 5 Minutes-
30 squat therapy squats against the wall
Grab a bar and head to the rack
USE SPOTTERS THIS WEEK! THESE ARE MAXES. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of empty bar back squats
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out. This should really take almost the entire hour. Work with someone!

Wod (if you still want to do it)
8 Rounds
1 minute row sprint
1 minute rest

Wod will take 16 minutes total.

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