Happy July 1st! Remember, slightly modified schedule this week. Normal schedule Wednesday, then 7/8 and 9am classes on Thursday, Friday and Saturday. Normal schedule on Sunday.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 goblet squats w/:02 pause in the hole
5 inchworms w/double toe touch
10 hollow rocks
Mobility
Front squat mobility; quads, ankles and front rack
Burn Strength
A1. Double KB front rack lunges – 4x12t
A2. Hanging knee tucks – 4×15
Burn WOD
Each on a 4:00 clock with 2:00 rest in between each round.
3 rounds
10 goblet squats
4 burpee box jump overs
ME cals AB with the remaining
3 rounds
10 goblet squats
6 burpee box jump overs
ME cals AB with the remaining
3 rounds
10 goblet squats
8 burpee box jump overs
ME cals AB with the remaining
Just like the CrossFit workout, your goblet squats stay at the same weight and with the same number of reps. Unlike the CrossFit workout, your burpee box jump overs increase in reps and afterward, you don’t have to puck up a rope, you have to get on a bike. The bike provides a fun stimulus so enjoy a good bike ride. Be smart here and try to remember that going fast isn’t always the best idea. Find a pace and stick with it.
PortComplete
1. Bodybuilding – 3 or 4 rounds
10 DB OH tricep extensions
10 SA DB bench press
10 SA preacher curls using the GHD or incline bench
20t plank hold, plate DB switch
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded pull-downs
Banded face pulls
3. Unilateral work – 4 rounds
10t single DB walking lunges
Right into
10 strict press
Switch sides and repeat
4. Gymnastics skill work – 10 minutes
Muscle-up transition work
5. Core work with a buddy – 3 rounds each
10 strict T2B
20 leg throws
30 med ball sit-ups
