We have an exciting week of training ahead! As we noted on Thursday, we’re bringing the programming back in-house starting tomorrow (Monday, July 13). With that being the case, we’ll be shedding more light on the intent behind specific workouts.
Take a peek below for more details on what’s going down this week and let us know if you have any feedback!
Monday, July 13, 2020
This is obviously a running-focused workout. Throughout the summer and into the fall, we’ll be running outside before the winter weather forces us indoors. This is a sprint-y session. The 2:00 should provide enough recovery that you can maintain a high effort level across all intervals.
*Rest 2:00 between efforts. Score slowest round.
**If you can’t run, you could row 250m or bike 600m.
Tuesday, July 14, 2020
We intentionally chose Back Squat with the barbell coming from the floor for this couplet. You should pick a weight that allows you to go unbroken on all back squats. With the burpees, focus on moving consistently across all reps. This will be a quicker metcon (8-12 minutes).
20-15-10-5 reps of:
- Back Squat (155/105)*
- Bar-Over Burpee
*Barbell comes from the floor
Wednesday, July 15, 2020
By breaking these AMRAPs up into 2×6 minutes (as opposed to 12 minutes), we’re encouraging you to push the pace. The weight should be light enough that you can grab-and-go every time you approach the barbell. Whichever T2B option you choose should allow you to go unbroken or at maximum use 2-3 sets per round.
6 Min AMRAP of:
- 5 Push Jerk (115/80)
- 10 Toe 2 Bar
- 20 Double Under
Rest 3:00. Then, repeat. Continue where you left off.
Thursday, July 16, 2020
This is a longer duration, gymnastics-focused workout. Each minute demands a high level of skill, but the overall intensity is lower. Focus on crisp, clean movements throughout all 6 rounds. The optional accessory work of 50 cal assault bike is a quick benchmark we’ll test regularly.
18 Min EMOM of:
- Min 1 – 3-5 Strict MU (Scale: Strict Pull Up or Ring Row)
- Min 2 – 16 Pistol (Alternating)
- Min 3 – :30 sec HS Hold
Optional accessory: 50 Cal Assault Bike for time
Friday, July 17, 2020
This is a benchmark we’ll be testing again towards the end of September as well to gauge progress. It’s one of the longer CrossFit “girls” (25-30 minutes) with a lot of volume. Choose a scaling option that allows you to keep the wall balls in 2-3 sets and move consistently on the box.
5 rounds for time of:
- 400M Run
- 30 Box Jump (24/20″)
- 30 Wall Ball (20/14#)
Saturday, July 18, 2020
Yesterday was a longer effort with Kelly. Today is short and intense. The burpees and KB swings should take you roughly 1:00 to 1:15 which leaves plenty of time to crank on the bike. The 2:00 rest between intervals should keep the intensity high.
4 intervals on a 2:00 clock of:
- 7 Burpee Sprint
- 21 KB Swing (53/35)
- Max Cal Bike in remaining time
*Rest 2:00 between intervals. Score is total cals across all efforts.