July 2019

Saturday

Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Followed by…

Tabata Fun! x 3 sets (rest 10 seconds between stations):
Station 1 – Frog Jumps x 20 seconds
Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds
Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Then…

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Then…

A.
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell

Boom Lite

Warm-Up.
12-Minute Mobility for Hip Hinge Day

Then…

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
20 Single Kettlebell Deadlifts
100-Meter Run

Thursday

Warm-Up.
Jefferson Curls x 10 (PVC/training bar/very slow)

Followed by…

Barbell Complex x 3 sets (all from the hang position)
Romanian Deadlift x 3
Clean Pulls x 3
Muscle Cleans x 3
Front Squat x 3
Hang Squat Clean x 3
Rest as needed

Then…

A.
Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep

B.
For time:
1000 Meter Row
25 Hang Squat Cleans (155/105 lbs)
50 Pull-Ups

Boom Lite

Warm-Up.
Jefferson Curls x 10 (PVC/training bar/very slow)

Followed by…

10-12 minutes of Olympic Lifting or Gymnastics skill practice of your choice.

Then…

A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds

B.
For time:
1000 Meter Row
75 Kettlebell Swings
25 Strict Pull-Ups

Wednesday

Warm-Up.
Overhead Movement Prep
Pec Activation

Then…

A.
Three sets of:
Push Press x 10 reps
Rest 2 minutes

Use the same load achieved on July 2, 2019, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Boom Lite

Warm-Up.
Overhead Movement Prep
Pec Activation

Then…

A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers

Tuesday

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Russian Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)

Boom Lite

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Russian Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)

Monday

Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds

Followed by…

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)

Then…

“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

Boom Lite

Warm-Up.
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds

Followed by…

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)

Then…

Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Single-Arm Dumbbell Hang Clean & Push-Press
14/12 Calorie Row

Friday

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then…

A.
For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Boom Lite

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then…

A.
For time:
100 Single-Unders
40 Russian Kettlebell Swings
40-V-Ups
80 Jumping Lunges
40 V-Ups
40 Russian Kettlebell Swings
100 Single-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Thursday

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings
60 seconds of Box Jumps or Step-Ups
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 60 seconds

Boom Lite

Same as above. Modify if needed.

Wednesday

Warm-Up.
12-Minute Mobility for Hinging

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (55/35 lb DBs)
12 Alternating Reverse Lunges (55/35 lb DBs)

Warm-Up.

Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches

Tuesday

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on June 24, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

B.
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run

Boom Lite

Warm-Up.
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds

Then…

A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run