CrossFit – Sat, Jul 15
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!
Warm-up
Metcon
Metcon (Time)
For time
24-21-18-15-12-9-6-3
DB Push press
Devil press
60 Double-unders between sets
@ 2x 50/35 lbs
TC: 35 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
18-15-12-9-6-3
Push press
Devil press
50 Single-unders
@2×25/15 lbs
Intermediate
@ 2x 35/25lbs
40 DU
Perform
N/A
Team Workout (Time)
In teams of 2 @ 1x 50/35lbs
I-Go-You-Go Style
1 partner rests while the other works
break up reps however
42-30-18
Single Arm Devil’s Press
200 DU after each set
Rest 3 minutes
60-40-20
Single arm Hang clean and Push press
150 Air squats after each set
Rest 3 minutes
100 Cal machine sprint, you go I go
TC: 35 minutes
Score: Total time minus rest
KG: 25/15
Scaling Options
Reduce reps and load as needed
Extra Accessory
Post Chain (Checkmark)
5 x 10/10 RNT single leg deadlift
A. General
1 min of single-unders
10 Prone W-Y’s
1 min of double-unders
10 Dual DB RDL’s
1 min of crossovers
B. Mobility
Btn tricep stretch with plate
30 sec on / 10 sec off x 2
https://youtu.be/SWez7-liB64
C. Specific
2 sets
1 DB strict press + 2 Jerk dips + 3 Push press
1 DB Burpee + 1 DB burpee high pull + 1 Devils press
25’ High knees (to unilaterally warm up the ankles, calves, and knees for the double-unders)