July 2013 Goals
- Testing: 1RM and benchmarks
- Olympic lifting refinement
- Competition and fun SANNN!!
Monday, July 1, 2013
CROSSFIT
5 rounds:
5 db/kb push presses right arm
10 weighted leg raises, 20#/14#
5 db/kb push presses, left arm
10 weighted leg raises, 20#/14#
20 double unders
RUNNING
Agility
Ladder Warmup:
-Sprint 1 foot each
-2 feet Each
-Forward Hops
-Lateral Hops (both ways)
-Straddle Hops
-Icky Shuffle
4×5 Cone Star Drill
3x 5-10-5 drill
Metcon
5 Rounds:
Run 200
Rest 1 minute
BOOTCAMP
800m Run
20 SDHP 35/26
20 Russian Swings
3 Rounds
15 min Cutoff
SKILL
Hang Power Clean
1-1-1-1-1-1-1-1
THEN
“Grace”
30 Clean and Jerks (#135/#95)
Tuesday, July 2, 2013
CROSSFIT
AMRAP in 15 minutes:
10 box jumps, 24″/20″
10 ball slams, 35#/25#
100m run
BOOTCAMP
15 Thrusters with PVC
20 OH Lunges with PVC
10 Burpees
200m run
15min AMRAP
Wednesday, July 3, 2013
CROSSFIT
“Chelsea”
EMOM for 30 minutes:
5 pull ups
10 push ups
15 air squats
RUNNING
2x800m: 90 Seconds Rest
4x400m: 1 Minute Rest
8x200m: 30 Seconds Rest
BOOTCAMP
21-15-9
Burpees
Slam Ball (heavy)
Jumping Squats
Situps
SKILL
5 Rounds
5 Dumbbell Push Press
10 Dumbbell Push Jerks
15 Dummbell Step Ups
*Use same weight for all three movements
THEN
5 Minutes to find max consecutive double unders
Thursday, July 4, 2013
Friday, July 5, 2013
CROSSFIT
21-15-9
Sumo deadlift high pulls, 115#/75#
Toes-to-bar
rest 5 minutes
then,
Find heaviest rack jerk
Saturday, July 6, 2013
CROSSFIT
AMRAP in 20 minutes:
5 burpee pull ups
7 kettlebell swings, 2pd/1.5pd
9 grasshoppers, each leg
Sunday, July 7, 2013
CROSSFIT
21-18-15-12-9-6-3
Front squats, 115#/75#
Push presses, 115#/75#
Monday, July 8, 2013
CROSSFIT
1RM Deadlift
Finisher:
Teams of 3
Max weighted plank hold, 45#/25#
Team with last person(s) planking wins
RUNNING
6 x 400m
BOOTCAMP
400m Run
15 OHS w/ PVC
10 Push ups
4 Rounds
12 min cap
SKILL
EMOM – 30 Minutes (1 movement per minute)
1 – Muscle Ups
2 – Handstand Push Ups
3 – Max Double Unders
*Amount of reps should be tailored to your skill level. Note you are doing 10 rounds of everything.
Tuesday, July 9, 2013
CROSSFIT
8 rounds with precisely 1 minute of rest between each:
3 push jerks at 65% of 1RM
then,
AMRAP in 7 minutes:
7 toes-to-bar
7 burpees
BOOTCAMP
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Wednesday, July 10, 2013
CROSSFIT
1RM back squat
Finisher:
Max walking lunge steps in 5 minutes
RUNNING
400 meter Warmup
Hurdle Drills
6 x Sprint 50 yards / walk back
BOOTCAMP
Part A:
4 Rounds for time:
10 Plate Half Moons (45/25)
10 Hanging Leg Raise
Part B:
1 Mile Run Time Trial
SKILL
Squat Clean
1-1-1-1-1-1-1-1
10 Minute AMRAP
4 Deadlifts
4 High Pulls
4 Power Cleans
Thursday, July 11, 2013
CROSSFIT
“Nicole”
AMRAP in 20 minutes:
400m run
Max reps pull ups
- Note the number of pull ups completed for each round
BOOTCAMP
5 ROUNDS
1 minute isometric squat
10 Burpees
10 Med ball cleans
12 Min cap
Friday, July 12, 2013
CROSSFIT
1RM Shoulder Press
Finisher:
Max time overhead hold, 45#/25#
OR
Max handstand push up hold
Saturday,July 13, 2013
CROSSFIT
10 deadlifts, 275#/185#
800m run
15 deadlifts, 225#/155#
400m run
20 deadlifts, 185#/125#
200m run
Sunday, July 14, 2013
CROSSFIT
800m run
30 hang squat cleans, 135#/95#
800m run
Monday,July 15, 2013
CROSSFIT
“Fran”
21-15-9
Thrusters, 95#/65#
Pull ups
RUNNING
3 Rounds of 200m, 400m, 600m.
Rest the exact amount of time it takes you to do each effort. For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.
BOOTCAMP
4min
400m run
with remaining time –amrap
DB Hang Cleans
30 sec rest
4min
400m run
with remaining time-amrap
DB Push Press
30 sec rest
4min
400m run
with remaining time-amrap
DB Front Squats
SKILL
Rack Jerk
1-1-1-1-1
Snatch Balance
3-3-3-3-3
Overhead Squat
5-5-5-5-5
Tuesday, July 16, 2013
CROSSFIT
Skill:
Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then clean (power or squat, athlete’s choice).
Then,
EMOM for 8 minutes:
3 power cleans, 60% of 1RM
BOOTCAMP
20 Kettle Bell Dead Lifts (R)
20 V-ups
20 Kettle bell Dead Lifts (L)
200m Farmer Carry(53/35)
x4
Finisher
1 mile run
note: if its raining replace farmers carry with 200 m row
Wednesday, July 17, 2013
CROSSFIT
Teams of 3:
Row 2400m (1 works, 2 hold plank, 45#/25#)
90 burpees (2 work, 1 holds plank, 45#/25#)
90 ball slams (2 work, 1 holds plank, 45#/25#)
Row 2400m (1 works, 2 hold plank, 45#/25#)
RUNNING
12×100 w/30 second Rest
BOOTCAMP
10 Wall Balls
16 Box Step Lunges
20 Ring Rows
x3
Finisher
Tabata V-Ups/Flutter kicks
SKILL
2 Rounds:
Max unbroken KB Swings (2 pood/1.5 pood)
2 Minute Break
2 Rounds
Max Unbroken KB Swings (1.5 Pood/1 Pood)
Rest 2 Minutes
THEN
EMOM 10 Minutes
3 Hang Power Snatches
3 Hang Squat Snatches
Thursday, July 18, 2013
CROSSFIT
“Elizabeth”
21-15-9
Cleans, 135#/95#
Ring dips
BOOTCAMP
Part A:
10 Burpee Box Jumps
10 DIPS
200M RUN
12 MIN AMRAP
Part B (35/26)
20 KB Cleans (10/10)
20 KB Swings
20 SDHP
20 Push-ups
x3
Friday,July 19, 2013
CROSSFIT
Skill:
Work on first pull (mid-shin to pockets) for 15-20 minutes; have athletes practice solid first pulls, pausing at pockets for 3 seconds, then snatch (power or squat, athlete’s choice).
Then,
EMOM for 8 minutes:
3 power snatches, 60% of 1RM
Saturday,July 20, 2013
CROSSFIT
“Cindy”
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 air squats
Sunday, July 21, 2013
CROSSFIT
10 rounds with precisely 1 minute of rest between each round:
2 jerks at 70% of 1RM
then,
AMRAP in 10 minutes:
200m run
5 wall walks
20 double unders
Monday, July 22, 2013
CROSSFIT
“Helen”
3 rounds:
400m run
21 kettlebell swings, 1.5pd/1pd
12 pull ups
RUNNING
“Jerry”
Run 1 mile
Row 2k
Run 1 Mile
BOOTCAMP
8 Min for max DB Thrusters
but: EVERY MIN ON THE MIN 5 SLAM BALLS
30 Sec rest then immediately into:
Tabata V-Ups
SKILL
10 Minutes Muscle Up Work
THEN
15 Minute AMRAP
Row 250
5 Handstand Push Ups
10 Push Jerks (#155/#95)
Tuesday, July 23, 2013
CROSSFIT
Skill:
5×2 clean pulls
“Heavy, but as precisely as possible”
THEN
AMRepsAP in 5 minutes:
Squat clean thrusters, 135#/95#
BOOTCAMP
10 WALL BALLS
15 BURPEES
400M RUN
4x
Wednesday, July 24, 2013
CROSSFIT
Skill:
From the rack,
5×2 snatch balances
“As precisely as possible”
Scaling option:
3×3 overhead squat
then,
3 rounds:
5 squat snatches, 135#/95#
10 burpees
RUNNING
5-5 cone star drill
then..
10-Hurdle Flying 30’s
note: Come out of the hurdles and sprint 30 yards walk back.
BOOTCAMP
3 Rounds for time:
200m run
50 squats
200m run
50 sit ups
SKILL
2 Rounds
Max Toes to Bar
*Scale the movement as needed. Number should be AT LEAST 10
THEN
30 Box Jumps
30 Plate ground-to-overhead (#45/25)
20 Box Jumps
20 Plate ground to overhead
10 Box Jumps
10 Plate ground to overhead
Thursday, July 25, 2013
CROSSFIT
“Annie”
50-40-30-20-10
Double unders
Sit ups
Then…
“Karen”
150 wallballs, 20#/14# to 10′
BOOTCAMP
30 lunges
30 push ups
30 squats
400m run
10 Dive Bombers
30 hollow rocks
30 sit ups
4 rounds
Friday, July 26, 2013
CROSSFIT
From the mainsite:
5 rounds,
5 deadlifts, 275#/185#
25 sit ups
Saturday, July 27, 2013
CROSSFIT
21-15-9
Pull ups
Ring dips
Kettlebell swings, 2pd/1.5pd
Sunday, July 28, 2013
CROSSFIT
12-9-6-3-6-9-12
Box jumps, 32″/24″
Squat clean, 155#/105#
GHD sit ups (or weighted leg raises)
Monday, July 29, 2013
CROSSFIT
“Isabel”
30 snatches, 135#/95#
RUNNING
Sprint 100 meters EMOM
10 rounds
Keep track of each interval.
BOOTCAMP
100m Run w/ Med Ball (30/15)
10 burpees
100m Run w/ Med Ball
20 Push ups
100m Run w/ Med Ball
30 Sit ups
100m Run w/ Med Ball
40 Squats
100m Run (no ball)
30 Sit ups
100m Run (no ball)
20 Push ups
100m run (no ball)
10 burpees
For Time
SKILL
EMOM – 5 Minutes
5 Clean And Jerks (50+% of 1 Rep Max)
2 Minute Break (add weight)
EMOM – 5 Minutes
4 Clean and Jerks (60+% of 1 rep max)
2 Minute Break (Add Weight)
EMOM – 5 Minutes
3 Clean and Jerks (70+% of 1 rep max)
2 Minute Break (Add Weight)
EMOM – 5 Minutes
1 Clean And Jerk (80+% of 1 rep max)
Tuesday, July 30, 2013
CROSSFIT
5 x 400m Row
Rest while your partner rows
BOOTCAMP
Burpee Love w/ a Twist
150 Burpees
For Time
*Every minute on the minute: 5 air squats*
COOL DOWN:
4 x 200m sprints
Wednesday, July 31, 2013
CROSSFIT
AMRAP in 15 minutes:
5 ring dips
7 ring rows
3 wall walks
RUNNING
6 way sprints:
10’s
20’s
30’s
40’s
50’s
60’s
6 way sprints describe starting positions of- Right Hand Down, Left hand Down, From Back Roll Right, From Back Roll Left. From Chest Step Right, From Chest Step Left.
BOOTCAMP
10-9-8-7-6-5-4-3-2-1
Med Ball Clean
Burpee Box Jump
200 Meter Run
SKILL
5 Stations (1 minute per – :30 seconds transition)
4 Rounds
Weighted Back extensions
Barbell Rows
Zercher Walk
Plank Hold
Double Unders