August 2017

Wednesday

A.
Take 15-20 minutes to build to today’s 1-RM Split Jerk

B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups

Boom Lite

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg @ 1010
Rest 30 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 30 seconds

B.
Three rounds for time of:
300 Meter Run
10 Dumbbell Ground to Overhead
15 Pull-Ups

Tuesday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing (15/10 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings

Boom Lite

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing (10/7 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings

Monday

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Two sets for times of:
Row 500 Meters
30 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
Rest 4 minutes

Boom Lite

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Squats
5 Burpees

Workout of the Day
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

Friday!

Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Thursday!

Four rounds for time of:
400 Meter Run
24 Goblet Squats (32/24 kg)
12 Burpee Box Jump-Overs (24″/20″)

This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.

Top times:
Boys 13-14 years old: 13:07
Masters Men: 13:30
Masters Women: 14:06

Boom Lite:

Four rounds for time of:
400 Meter Run
24 Goblet Squats
12 Burpees

A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes

B.
For time:
40/30 Calories of Row (or Assault Bike)
3 Lengths of Gym Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. Check out http://games.crossfit.com and see teens / age 35+ event #3 to watch them complete this workout.

Boom Lite:

A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

B.
Same as above

Tuesday!

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

Boom Lite:

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Death March x 20 steps @ 2011
Station 2 – Side Plank x 45 seconds each side
Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm)

B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups

Saturday

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

Friday!

No classes at gym. Tanell, Kristi, and Ti are at the crossfit games! Regular class on Saturday.

Your workout:

Fairfield Highschool Track

5 Rounds for Time:
400 m Run
20 Air squats
10 Push Ups

Meet up at class time or do on your own. Post your scores to SugarWod!

Warmup Ideas:

100 m Light Jog
20 m Walk on Heels
20 m Walk on Toes
20 m High Knees
20 m Butt Kicks
100 m Light Jog
20 m Lunge and Twist
20 m Inchworms
20 m Squat and Pivot
20 m Earth to Sky
20 m Quad Stretch