 CrossFit (Performance)
A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. B. “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare results to August 16, 2019. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 (place front foot on a platform approximately 2-4″ higher than back foot) Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow Angels x 15 reps @ 2020 B. For time: 500 Meter Row 50 Wall Ball Shots 500 Meter Row Compare results to August 16, 2019.
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 CrossFit (Performance)
A. Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds 50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps) Rest 60 seconds B. Two rounds for time of: 800 Meter Run 42 Kettlebell Swings (24/16 kg) 24 Pull-Ups CrossFit (Fitness) A. Three sets of: Pause Deadlift x 6 reps @ 1241 (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds Handstand Hold x 45-60 seconds (progress from back to wall to nose to wall, and eventually freestanding – choose based on what you can maintain) Rest 60 seconds B. Three rounds for time of: 400 Meter Run 21 Kettlebell Swings 12 Strict Pull-Ups  CrossFit (Performance)
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. Three rounds for time of: 10 Hang Squat Cleans (155/105 lbs) 10 Burpee Box Jumps (24″/20″) CrossFit (Fitness) A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Side Plank x 45 seconds each side Rest 30 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 30 seconds B. Three rounds for time of: 10 Burpees 15 Goblet Squats 20 Jumping Lunges  CrossFit (Performance)
A. Take 20 minutes to build to today’s heavy Push Press Compare results to June 25, 2019. B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1 Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1 Station 3 – Supine Ring Rows x 8-10 reps @ 2111 Station 4 – Prone Plank x 45-60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Pull-Ups 12 Lateral Box Step-Ups  CrossFit (Performance)
The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups (RX+ = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots (RX+ & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) (RX+ & RX = 20/14 lbs; Scaled – 14/8 lbs) CrossFit (Fitness) “Jeremy Scaled” Complete as many rounds and reps as possible in 4 minutes of: 5 DB Snatch 10 Burpees Over the Dumbbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 KB Cleans 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots  CrossFit (Performance)
For time: 100 Wall Ball 20/14 lbs 90 Sit Ups 80 Box Jumps 70 Burpees 60 Overhead Walking Lunge With Plates, 45/25 lbs 50 Hang Clean & Jerks (95/65 lbs) 40 Back Squats (95/65 lbs) 30 Pull-ups 20 Toes to Bar 10 Wall Walks CrossFit (Fitness) For time: 100 Wall Balls 90 Sit Ups 80 Step Ups 70 Burpees 60 Overhead Walking Lunge With Plates 50 Alternating Hang DB Clean & Jerks 40 Goblet Squats 30 Ring Rows 20 Hanging Knee Raises 10 Wall Walks  CrossFit (Performance)
A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. For max reps: 4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box) Rest 60 seconds, and then… C. For max calories: 4 Minutes of Rowing CrossFit (Fitness) A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. For max reps: 4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box) Rest 60 seconds, and then… C. For max calories: 4 Minutes of Rowing  CrossFit (Performance)
A. Five sets for max reps of: 45 seconds of Strict Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push Presses (55/35 lb DB) 10 Right-Arm Dumbbell Push Presses (55/35 lb DB) 15 Dumbbell Goblet Squats (55/35 lb DB) 20 V-Ups CrossFit (Fitness) A. Five sets for max reps of: 45 seconds of L-Seated Dumbbell Presses Rest 45 seconds 45 seconds of Jump Rope Practice Rest 45 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 10 Left-Arm Dumbbell Push Presses 10 Right-Arm Dumbbell Push Presses 15 Dumbbell Goblet Squats 20 V-Ups  CrossFit (Performance)
A. Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. B. For time: 40/30 Calories of Assault Bike (or Rowing) 30 Power Snatches (115/75 lbs) 20 Toes to Bar CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Landmine Row x 8 reps @ 2111 (Left) Station 3 – Landmine Row x 8 reps @ 2111 (Right) Station 4 – Hollow Hold/Rock x 45 seconds Station 5 – Farmer’s Carry x 45 seconds (heavy!) B. For time: 40/30 Calories of Assault Bike (or Rowing) 40 Alternating Dumbbell Snatches  CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% B. Every 3 minutes, for 15 minutes (5 sets) of: 12 Burpee Box Jump-Overs (24″/20″) 60-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011 Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011 Station 3 – Front Leaning Rest on Rings x 45 seconds Station 4 – Reverse Snow Angels x 10 reps @ 3030 B. Every 3 minutes, for 15 minutes (5 sets) of: 12 Burpee Box Jump-Overs 60-Foot Walking Lunges with KB/DB Farmer’s Carry |
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