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Workout of the Day

Deine tägliche Herausforderung

WOD

CrossFit - Sun, Jul 14
Workout Option 1
Girl on Fire (Time)

Freedom (RX'd)

5 rounds
300/250m Row
10 Devils Press (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
5 rounds
300/250m Row
10 Devils Press (35s/25s)
(KG conv: 15/10 DBs)

Liberty
5 rounds
250/200m Row
8 Up Down Dumbbell Clean and Press (light)

Target Time: 11-13 minutes
Time Cap: 16 minutes

Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

60 Min (Zone 2 Pace)
3-4 Sets
4 Min Row
4 Min Bike
4 Min Ski
4 Min Run
* If you are unable to perform a station, rotate through the other stations for 60 minutes or sub in another cardio option that you have available.

Workout of the Day

CrossFit - Mon, Jul 15
Warm-up
Warm-up

Hip Halo


-into-
AMRAP x 8 MINUTES
4 Bootstrappers

10 Shoulder Opener

5 Front Squats
4 Up Downs Over Bar→ Burpee over bar
5 Kip Swings
10 Ring Rows

Workout
Glazed Donut (2 Rounds for reps)

Freedom (RX'd)

3 ROUNDS
10 Front Squats (53/35)
10 Bar Facing Burpees
10 Pull Ups
--Rest 4:00 --
For Time:
30 Front Squats (53/35)
30 Bar Facing Burpees
30 Pull Ups

Independence

3 ROUNDS
10 Front Squats (43/30)
10 Bar Facing Burpees
8 Pull Ups
--Rest 4:00 --
For Time:
30 Front Squats (43/30)
30 Bar Facing Burpees
24 Pull Ups

Affiliate Compete
3 ROUNDS
10 Front Squats (61/43)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
--Rest 4:00 --
For Time:
30 Front Squats (61/43)
30 Bar Facing Burpees
30 Chest to Bar Pull Ups

Workout of the Day

CrossFit - Tue, Jul 16
Warm-up
Warm Up

P1

Bike

:30 Easy

:20 Mod

:10 Fast

P2

10 Box Step

5 Sit Ups→Alt. V-Up

Repeat x 3 ROUNDS each

Workout
Apple Fritter (Calories)

Freedom (RX'd)

AMRAP x 12 MINUTES
Max Cal Bike
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
10 Sit Ups

Independence
AMRAP x 12 MINUTES
Max Cal Bike
-Every 2:00, including 0:00 perform:
12 Box Jumps (20)
12 Sit Ups

Compete

AMRAP x 12 MINUTES

Max Cal Bike

-Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 V-Ups

Gymnastics
Handstand Push-ups and Jump Rope Skill Work (Checkmark)

Take 5 min to review/practice, then

EMOM x 10 MINUTES
ODD: 5-10 reps of handstand push-ups at your level below.
EVEN: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups

WOD

CrossFit - Wed, Jul 17
Warm-up
Warm Up

2:00 HR Elevation and Mobility


-into-
AMRAP x 6 MINUTES
4 Snatch Deadlifts
4 High Hang Muscle Snatch
4 Hang Power Snatch→Power Snatch
100m Jog

4 Cat Cows

Workout
Donut Holes (5 Rounds for reps)

Freedom (RX'd)

5 SETS
8 Power Snatch (43/30)
200m Run
8 Power Snatch
-rest 1:1 between sets-

Independence
5 SETS
8 Power Snatch (35/25)
200m Run
8 Power Snatch
-rest 1:1 between sets-

Compete
5 SETS
10 Power Snatch (50/35)
200m Run
10 Power Snatch
-rest 1:1 between sets-

Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)

3 ROUNDS

  • 10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
  • 10 Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
  • 15/15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Workout of the Day

CrossFit - Thu, Jul 18
Warm-up
Warm Up

Banded 7's

-into-

AMRAP x 7 MINUTES

50 Mountain Climbers

5 Med Ball Deadlifts

5 Med Ball Front Squats

5 Shoulder Press→Push Press

:10 OH Hold

Strength/Accessory
Strength Complex (5 Rounds for reps)

EVERY 2:00 x 5 SETS

Build in weight:
3 Push Press + 3 Push Jerks
* Complex should be completed unbroken.

Workout
Cinnamon-Sugar (Time)

Freedom (RX'd)

30m Wall Ball Lunge (9/6)
50 Hang Wall Ball Cleans*
30m Wall Ball Lunge
10 Wall Walks
30m Wall Ball Lunge
50 Hang Wall Ball Cleans
30m Wall Ball Lunge
*The ball can be held any way for the lunges. The cleans are hang squat cleans.

Independence
30m Wall Ball Lunge (6/4)
40 Hang Wall Ball Cleans
30m Wall Ball Lunge
8 Wall Walks
30m100ft Wall Ball Lunge
40 Hang Wall Ball Cleans
30m Wall Ball Lunge

Compete
30m Wall Ball Lunge (12/9)
50 Hang Wall Ball Cleans
30m Wall Ball Lunge
10 Wall Walks
30m Wall Ball Lunge
50 Hang Wall Ball Cleans
30m Wall Ball Lunge

Workout of the Day

CrossFit - Fri, Jul 19
Warm-up
Warm Up

2 SETS

10 Banded Pull Aparts

10 banded Pass Throughs


-into-
AMRAP x 8 MINUTES
10 Alt. V-Ups→ V-Ups
10 Supinated Ring Rows
10/10 Single Arm Dumbbell Bench
:30 Erg

Workout
Cruller (5 Rounds for reps)

Freedom (RX'd)

5 SETS (New set every 5:00)
AMRAP x 3 MINUTES
10 Strict Chin Ups
15 Dumbbell Bench (22.5/15)
*Max Cal Ski (or Row) in Remaining Time
-rest 2:00 between sets-

Independence
5 SETS (New set every 5:00)
AMRAP x 3 MINUTES
8 Strict Chin Ups
15 Dumbbell Bench (15/10)
-Max Cal Ski (or Row) in Remaining Time
-rest 2:00 between sets-

Compete
5 SETS (New set every 5:00)
AMRAP x 3 MINUTES
10 Strict Chin Ups
10 Dumbbell Bench (32.5/22.5)
-Max CalSki (or Row) in Remaining Time
-rest 2:00 between sets-

Accessory/Core
Core Work (Checkmark)

3 SETS

  • 15 Stick Sit Ups
  • :30 Flutter Kicks
  • 15/15 Standing Banded Pallof Press

*Rest 2:00 b/t sets

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