Announcements
Saturday August 18th – Outlier Mock Powerlifting Meet
Saturday September 1st – Hero WOD Saturday: “Hotshots 19”
Save the date – Saturday October 27th – Halloween Throwdown
Monday 8/13
Metcon
3 rounds:
20 sandbag squats (100/70)
30 push press (95/65)
800m run
Sandbag shall be held in bear hug position, not on top of shoulder. Stagger start time to accommodate larger class. Slam balls or medicine balls may be used to scale for the sandbag.
Post WOD Mobility
Foam roll
Keg drill
Extra Credit (non-coached)
4 rounds, NFT:
10 alternating seated DB press
10 alternating DB bent over row
Tuesday 8/14
Strength
E2MOM 12:
3 position snatch
The 3 positions for the sntach are (in order):
high hang + hang (above knee) + floor
Build to a heavy set of the complex.
Metcon
AMRAP 10:
10 hang power snatch (95/65)
20 ab-mat sit-ups
40 double unders
Extra-Credit (non-coached)
Bulgarian Split squat 3×8
Wednesday 8/15
Dumbbell Strength Complex
4 rounds (each arm), NFT:
2 DB strict press + 4 DB push press + 6 DB push jerk
Build to a heavy set
Metcon
3 rounds
3 min work, 1 min rest:
18/14 cal row or bike
12 box jumps (24/20)
Max hand stand push-ups in time remaining*
*Sub dumbbell push press (DB in each hand, chose your own weight)
The goal is to leave some time at the end to do HSPU, scale the reps of the first two movements if you need to.
Thursday 8/16
Strength
E3MOM 15:
A1) 3 pause front squat @ 70-75%
A2) Max set strict chin-ups (supinated grip)
You will have a 3 minute window to complete the front squats and chin-ups. Repeat every 3 minutes for 5 rounds.
Metcon
For time:
40 wall ball (20/14)
20 pull-ups
20 deadlift (225/155)
30 wall balls
15 pull-ups
15 deadlift
20 wall balls
10 pull-ups
10 deadlift
Extra Credit (non-coached)
2000m row
Friday 8/17
Skill
A1) Pistols (single leg squat) 3×10/10
A2) GHD sit-ups 3×20
Superset A1 and A2. Spend 10 minutes practicing pistols. If you are proficient, work through 3 sets of 10 (each leg).
http://www.crossfitgymnastics.com/pistols/
Pistol drills:
Hold rig post
Hold band (band over pull-up bar)
Hold counter balance in front (plate or KB)
Heel taps – allow heel to tap floor
Metcon
5 rounds:
12 alt leg pistols*
12 push-ups
12 American KB swings (53/35)
50m sled push (4/3 45# plates)
*Sub 24 air squats or assisted pistols