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July
22
Saturday

SATURDAY 22.07.17

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MOBILITY and MAINTENANCE

Turi’s WARMUP
MET-CON (TIME)
In Teams of 3:
With a running total:
Partner A rows 15 calories (the timer)
Partner B accumulates Power Cleans 70/50
Partner C accumulates T2B or Sit Ups
Partners rotate for 24 minutes or 350 calories, whichever comes first
WORDS TO LIVE BY
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July
21
Friday

FRIDAY 21.07.17

1fb1465eb2734950472b62b03b75e3d6--crossfit-athletes-crossfit-women
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Shoulders
S2. Band Assisted Ankle Mob
S3. Coaches Choice
STRENGTH/GYMNASTICS CONDITIONING
PERFORMANCE   
Every 2 mins
10 T2B
5 Front Squats (bar must be cleaned from the floor) 80-90% of 5RM
5 Rounds
MET-CON (EMOM)
EMOM 24
Min 1. 12 Box Jump Overs
Min 2. 200/150m Ski Erg
Min 3. 10 HSPU
WORDS TO LIVE BY
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July
20
Thursday

THURSDAY 20.07.17

doug-burpee
MOBILITY and MAINTENANCE

S1. Band Assisted Good Mornings
S2. Band Assisted Chest/Shoulders
S3. Coaches Choice
MET-CON (LOAD)
PERFORMANCE and FITNESS
EMOM 8
3 Push Press @ 70%
MET-CON (AMRAP)
PERFORMANCE and FITNESS
AMRAP 5
25/20 Calorie Machine Buy-In
12 Deadlifts 90/60
12 Bar Facing Burpees
Rest 3 mins
AMRAP 5
25/20 Calorie Machine Buy-In
9 Deadlifts (100/70)
9 Bar Facing Burpees
Rest 3 mins
AMRAP 5
25/20 Calorie Machine Buy-In
6 Deadlifts (110/80)
6 Bar Facing Burpees
WORDS TO LIVE BY
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July
19
Wednesday

WEDNESDAY 19.07.17

Deadlift
MOBILITY and MAINTENANCE

S1. Band Assisted Lying Hamstring
S2. Dynamic Stretch sequence
MET-CON (LOAD)
PERFORMANCE  and  FITNESS
EMOM 8
5 Deadlift @ 75%
MET-CON (ROUNDS)
PERFORMANCE and FITNESS
6 Rounds
Station 1. 1KM Sprint Watt Bike
Station 2. 9 DB Thrusters 20/15
Station 3. Rest
WORDS TO LIVE BY
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July
18
Tuesday

TUESDAY 18.07.17

c67f8c94a744679baa42c33732ee73a8--sit-up-crossfit-inspiration
MOBILITY and MAINTENANCE

S1. Band assisted Hamstrings and Hip Flexor
S2. Broomstick Complex
STRUCTURAL BALANCE/SKILLS
PERFORMANCE and FITNESS
1 KB Turkish Getups per arm (ascend weight)
3 KB Front Rack Step-ups (Fixed weight Heavy)
4 Rounds each side
MET-CON (EMOM)
PERFORMANCE
EMOM 8
1 Power Snatch + 2 Overhead Squat
Rest 2 mins
5 Rounds
7 Power Snatch 60/40
7 Burpee Box Jump-Overs (Open Standard)
FITNESS
EMOM 8
1 Power Clean + 2 Front Squat
Rest 2 mins
5 Rounds
7 Power Cleans
7 Burpee Box Step-Overs
MIDLINE
Not for time for Quality
15 GHD Situps
10m Matt Drag
5 Hip 2 Bar or Strict T2B
3-5 Rounds
WORDS TO LIVE BY

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July
17
Monday

MONDAY 17.07.17

86fbc17be1e2ee2a389d36b21683f033--crossfit-body-crossfit-women
MOBILITY and MAINTENANCE

S1. Band assisted Hamstring and Ankle
S2. Band Assisted Tricep/Front Rack
Rowing Intervals
PERFORMANCE
In Partners 1:1
3 x 1KM
FITNESS
3 x 750m
MET-CON (ROUNDS)
PERFORMANCE
6 Min AMRAP
3 Push Jerk 50/35
15 Double Unders
6 Push Jerk
30 Double Unders
9 Push Jerk
45 Double Unders…etc

Rest 3:00
For time in reverse from where you finished the AMRAP
FITNESS
6 Min AMRAP
3 Push Press
30 Single Unders
6 Push Press
60 Single Unders
9 Push Press
90 Single Unders…etc
Rest 3:00
For time in reverse from where you finished the AMRAP
WORDS TO LIVE BY
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July
16
Sunday

SUNDAY 16.07.17

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July
15
Saturday

SATURDAY 15.07.17

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MOBILITY and MAINTENANCE
MET-CON (TIME)
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (80/50)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY 5 minutes, and then
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible
WORDS TO LIVE BY
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July
14
Friday

FRIDAY 14.07.17

450c08965c718febf2acc36a52427cec--training-fitness-weight-training
MOBILITY and MAINTENANCE

S1. Band Assisted Good Mornings
S2. Broomstick Complex
S3. Coaches Choice
STRUCTURAL BALANCE/SKILLS
PERFORMANCE and FITNESS
3 KB Windmills
3 KB Single arm OH Step Up p/s
3 Rounds each side
MET-CON (EMOM)
PERFORMANCE
EMOM 8
Power Snatch + Overhead Squat x 1 rep
FITNESS
EMOM 8
Power Clean + Front Squat x 1 rep
MET-CON (TIME)
5 Rounds
9 Burpees
6 Power Snatch 40/30
3 Bar Muscle Ups
WORDS TO LIVE BY
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July
13
Thursday

THURSDAY 13.07.17

27e2984fcf3b735b9cae72dbac41c4a2--cross-fitness-crossfit-women
MOBILITY and MAINTENANCE

S1. Band Assisted Lats
S2. Lacrosse Ball Pec and Shoulder
S3. Coaches Choice
GYMNASTICS CONDITIONING
PERFORMANCE 
Every 2 mins for 3 Rounds
12 HSPU
FITNESS
Every min for 6 Rounds
3-5 HSPU attempts or 2 Kick-ups
MET-CON (ROUNDS)
PERFORMANCE and FITNESS
“Jack”
Max Rounds in 20 minutes:
10 Push press 50/35
10 KB Swings 24/20
10 Box jumps
WORDS TO LIVE BY
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