August 6 -11, 2018

Monday, August 6, 2018

CrossFit

Strength
A
Front Squat
6 x 3 @ 70%
3 second descent

super set with

B
Barbell Bent over row
Supinated grip
6 x 8 @ 30% 1 rm DL

Conditioning
1k row
10 rounds of Cindy
1k row
for time
 

Sport Post Class
EMOM 10
5 strict HSPU
scale down reps if needed

RP-Fit

Strength
Strict Press
3x2 (62%)
3x2 (67%)
3x1 (72%)

Conditioning
Sprint Circuits - 5 rounds 1 min between
0:45 on 0:15 transition
Wallballs
V ups
Dumbbell hang cleans 50/35

 

Tuesday, August 7, 2018

CrossFit

Strength
A
Pw Sn Bal + Heaving Sn Bal
5 x 2 @ 60% 1 rm sn

B
Snatch
3x2 @ 64%
3x1 @ 72%
3x1 @ 78%

Conditioning
DT
5 rounds
12 deads
9 HPC
6 S2OH
155/105

Sport Post Class *Comp Athletes Must Begin 2mins Following DT*
100 assault cals
starting at minute 1 and every minute after complete 3 KB Snatch each arm 53/35
Quad roll/RomWod

RP-Fit

Strength
Back Squat
6x3 @ 60%
3 second descent

Conditioning
row 1k
shredded Cindy 10 minutes
5 bent over rows
10 box/bench dips
15 air squats
row 1k


Wednesday, August 8, 2018

CrossFit

Strength
5 sets
Hold and gymnastics

A
30sec Overhead holds
barbell with bands attached
5 sets

super set with

B
GHD sit ups 15 reps
more advanced athletes – weighted
no more than 10# med ball

Conditioning
1200m run
3 min rest
1000m run
2 min rest
800m run
1 min rest
600m run
increasing pace each interval
comfortably hard pace

RP-Fit

Strength
Front Squat
3x3 @ 55%
3x2 @ 60%
3x2 @ 65%

Conditioning
2 Rounds for Time
15 KB swings 44/24
10 pullups
15 KB goblet squats
10 pullups
15 KB deadlifts
10 pullups

 

Thursday, August 9, 2018

CrossFit

Strength
A
Clean and Jerk
3x2 65%
3x1 70%
3x1 75%

B not superset
Back/Hip Extensions
Adv athletes – weighted
6 x 8, possibly post class

Conditioning
For time
10 thruster 135/95
5 ring MU
10 Power Sn
5 ring MU
10 OHS
5 ring MU

Sport Post Class
for time -sprint
10-8-6-4-2
power clean 135/95
burpee over bar

RP-Fit

Strength
Pullups
5x7 ring rows, banded pullups, pullups
If possible add weight and drop
reps to 5x5

Conditioning
1200m run
3 min rest
1000m run
2 min rest
800m run
1 min rest
400m run
increase pace each round

 

Friday, August 10, 2018

CrossFit

Strength
A
Deadlifts
5 x 4 @ 64% of 1RM
3 second pause just below
knee on way down

B
Turkish Get Ups
2 per side between sets of
Deadlifts

Conditioning w/ Partner

AMRAP 30
12 Strict HSPU
24 KB swing 53/35
36 Cal Row
48 lunges
72 DU
split work as needed

Sport Post Class
Strict Press 4 x 5 @ 75%

 

RP-Fit

Strength
Deads
same as cf

Conditioning
30 minute Team WOD
12 seated strict press
24 kb swings
36 calorie bike
48 lunges
72 single unders each
split work as needed

 

Saturday, August 11, 2018

Good Luck to All Athletes Competing at the Catalyst Games!

CrossFit

Strength
Back Squats
cluster sets
3.3.3 2 min rest after last 3
4 sets @ 67.5%

B
Weighted Pull Ups
4 x 6

Conditioning teams of 3
400m run
60 c2b
50 SQ clean 165/110
40 Push Jerks 165/110
30 burpee box jump overs
15 d ball over shoulder 150/100
3 rounds for time

Sport Post Class
EMOM 18
minute 1: 15 wall balls
minute 2: 15 TTB
minute 3: 15 SDHP 95

RP-Fit

Strength
Bench Press 3 x 10 @63%

Ab work complex 3 rounds
10 flutter kicks
10 second hollow body
10 in and outs
10 second hollow body
10 flutter kicks

Conditioning teams of 3
400m run
60 ring rows
50 front squat
40 push press
30 step overs
15 med balls over the shoulder
3 rounds for time

WODMadeline Reale