Category: Main Workout

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:

Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

4 rounds for time of:
Row 250m
10 Overhead Squats (135#/95#)
Run 100m
10 Burpee Pull-ups
Rest 1 min

BTWB

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squats (53#/35#)
40 Burpee Pull-ups
Row 1000m
60 Kettlebell Goblet Squats
30 Burpee Pull-ups
Row 750m
40 Kettlebell Goblet Squats
20 Burpee Pull-ups
Row 500m
20 Kettlebell Goblet Squats
10 Burpee Pull-ups
* One partner works while one rests

BTWB

Hang Power Clean & Jerk 1-1-1 & Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Hang Power Clean & Jerk 1-1-1

Hang Power Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Every 1 min for 18 mins, alternating between:
Row 150/125m
10 Box Jumps (24″/20″)
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
* 5L / 5R each arm for DB HPC and Jerk

BTWB

Photo by @robcwilson
Our SRCF Teens “Camp” is next week and it’s full! Looks like we will have to look at another one in August if the teens don’t break Coach Lynn.
Events: Save the Date!
SRCF Hunger Games
August 18th (Saturday afternoon)
BBQ/Picnic, sports, and good times!
Details TBD

Watch CrossFitters Crush Tough Mudder X on CBS Sports This Weekend

Results

Results cont

Thruster: 2RM & Death By Wall Balls

Thruster: 2RM

Find your Thruster 2 Rep Max.

BTWB

“Death By” Wall Balls

With a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls in the second 1 min
6 Wall Balls lbs in the third 1 min
…

Continuing +2 Wall Ball reps each minute for as long as you are able.

BTWB

Muscle-up Progression & Skill Work: Rope Climb Progressions, Rope Climb Practice & AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Muscle-up or Muscle-up Progression

Muscle-up
2-2-2-2-2

Or

Muscle-up Progression
5-5-5
Pick a starting point that you can work from. Each week, raise the rings a little higher.

BTWB

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

* Choose MU or Rope Climb focus

BTWB

AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Complete as many rounds as possible in 12 mins of:
Run 200m
5 Muscle-ups
2 Rope Climbs, 15 ft

BTWB
Photo by @robcwilson
Here’s a great rope climb drill for learning how to minimize the number of pulls you need to the top:
Rope-Climb Drills
“Your doctor may not be the best source of nutrition advice,” The Washington Post.

Results

Results cont

Lifting: Bench Press and Deadlifts & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Lifting: Bench Press and Deadlifts

Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per set
* Alternate BP and DL (Touch and Go)

BTWB

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders

BTWB

Back Squat 5-5-5 & Running Cindy

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Running Cindy

Complete as many rounds as possible in 20 mins of:
Run 400m
3 rounds of:
5 Pull-ups
10 Hand Release Push-Ups
15 Air Squats

BTWB

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.

BTWB

FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

For time:
100 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
100 Double Unders
50 Toes-to-bars
100 Double Unders
100 Ft. Single Arm Dumbbell Overhead Walking Lunge

BTWB
Photo by @robcwilson
Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.
Games Event hints will continue this week.  1st event includes some distance biking.  “Mini-IronMan / Sprint Tri type” Event 1 maybe?

Individual Event 1 of the CrossFit Games Is…

Results

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

As a team of 2 complete for time:
200 Ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 Ft. Single Arm Dumbbell Overhead Walking Lunge
* Alternate work with your partner while one rests

BTWB
Photos by @robcwilson

Holiday is over and back to the grind this week.  I haven’t forgotten about programming “Fran” but I’ve held it back due to wanting to make it the conditioning WOD at the end of our Thruster strength cycle. This week is our 2RM and soon we will hit a 1RM and Fran.

Individual Event 1 of the CrossFit Games Is…

Results