Thursday 7/7/22

Warmup

Full & Minimal Gyms

A. Prep, 2 rounds:

30 sec/side Bent Armbar

30 sec Deep Pushup ISO Hold

5 + 10 + 10 sec hold Shoulder Extension Lift Combo

B. Twisting Waiter’s Press to Windmill: 5 x 3,2,1,2,3/side; RAN

note-wave load up the ladder & back down.

C. 8 rounds:

10 Pushups – on fists if able today

10 Situps

10 Straight Leg Bent Rows w/1 sec pause on chest each rep (use ~60-65% of paused max from last week)

D. 2-3 rounds, no rest:

8/8 Alt’g DB Curls in Low Squat @2020

8/8 Tricep Kickbacks w/1 sec pause at top (2011 tempo)

Tuesday 7/5/22

Warmup

Full & Minimal Gyms

A. 3 rounds, aerobic pace:

Run 200m

10 Box Jumps

75 Heavy Rope Singles

B1. Hack Squat: 3 x 8 @3020; rest 1 min

B2. Front Rack Stork Stand: 3 x 15 sec/side (high as possible); rest 1 min

C. 4 rounds:

5 Jefferson Curls

5 Cross Bench Pullovers

5 Straight Leg Curl-Ups

3/3 Saxon Side Bends

Monday 7/4/22

Warmup

Full & Minimal Gyms

“7/4/1776 WOD”

A. 7 rounds:

4 reps heavy Push exercise*

17 KB Swings (you pick weight) -OR- Back Extensions if you have a way to do them

then, when 7 rounds are done, “cash out” with a 76 cal Row -OR- 1 mile Run

*this can be a Bench Press, Double KB or DB Floor Presses (heavyish) -OR- pick a Pushup variant that is semi-difficult for 4 reps (feet elevated, extra depth, HSPU, etc)

Friday 7/1/22

Warmup

Full & Minimal Gyms

A. Prep, 2 rounds:

30 sec/side Bent Armbar

30 sec Deep Pushup ISO Hold

5 + 10 + 10 sec hold Shoulder Extension Lift Combo

B. Twisting Waiter’s Press to Windmill: practice, and work to a 1,3, or 5 rep max each side

C. Paused Bent Over Row: work to a 1,3, or 5 rep max with a strict 2 sec pause on chest each rep.

D. 12 min AMRAP at sustainable aerobic pace w/breathing cadence*:

100m Run

100m Farmer’s Carry (can sub Sandbag Carry, etc)

10 EROM Pushups

*full breaths w/360 degree expansion. Once HR is up, try to breathe at a cadence of 1 sec in/1 sec out – full breaths, no shallow breaths.

Thursday 6/30/22

Warmup

Full Gyms

A. Box Jump, straight leg landing: 5 x 3; rest 40 sec – build to a max if you can

note-sub Hurdle Hop for height: see video

B1. Multiple Pause Back Squat: 3 x 2 reps; rest 1 min

note-pause 2 sec each at 4 points in each descent. Build each set.

B2. Back Scale ISO Hold: 3 x 15 sec/side; rest 1 min

note-leg locked, hips stay level.

C. Racheting Squat: 1 x ~60 sec to failure

note-Front Squat or Zercher Squat

D. 3 rounds: 

10 Donkey Calf Raises @3 sec hold at top each rep

5/5 Bent Knee Adductor Plank Dips @3 sec hold at top each rep

5/5 High/Low Windmills

100 Forefoot Hops

Minimal is Maximal Gyms

A. Box Jump, straight leg landing: 5 x 3; rest 40 sec – build to a max if you can

note-sub Hurdle Hop for height: see video

B1. Multiple Pause DB/KB Front Squat: 3 x 2 reps; rest 1 min

note-pause 2 sec each at 4 points in each descent. Sub Sandbag or D-Ball Zercher Squat if you have the equipment.

B2. Back Scale ISO Hold: 3 x 15 sec/side; rest 1 min

note-leg locked, hips stay level.

C. Racheting Squat: 1 x ~60 sec to failure

note-DB/KB Front Squat or Sandbag Zercher Squat

D. 3 rounds: 

10 Donkey Calf Raises @3 sec hold at top each rep

5/5 Bent Knee Adductor Plank Dips @3 sec hold at top each rep

5/5 Crossleg Side Bends

100 Forefoot Hops

Tuesday 6/28/22

Warmup

+

Supine DB Eccentric External Rotations x 5/side @10-0-A-0 tempo

Internal Rotation Impulses x 100/arm

Full & Minimal Gyms

A. Rotate EMOM for 30 min: (6x thru)

min 1 – 5-8 C2B Chin-Ups (underhand) -OR- Jumping C2B Chin-Ups

min 2 – 16 alt’g DB Front Rack Reverse Lunges – light

min 3 – 5-10 T2B -OR- Hanging Knee Raises

min 4 – 45 sec Straight Arm Plank – 1 Pushup every 5 sec

min 5 – 30 sec DUs -OR- Hip Turn Heavy Rope Singles

B. Offset Strict Press: 4 reps EMOM for 6 min, alt. sides each set

note-load one end of BB with 5-15 lbs more, OR use 2 KBs/DBs where one is 5-15 lbs heavier than the other. Try to stay as symmetrical as possible.

Monday 6/27/22

Warmup – see separate video

Full & Minimal Gyms

A1. Glute Bridge DB/KB Press: 3 x 10-15; rest 1 min

A2. DB/KB Renegade Rows: 3 x 5-7/side; rest 1 min

B. 4 rounds:

In 2 min, complete:

15 Burpee Box Jump-Overs

max Heavy Rope Slalom Hop Singles in remaining time

rest 2 min b/t rounds.

C. 3 rounds:

5 Reverse Nordics

5/5 Straight Arm Side Plank Hip Dips

5/5 Box Hamstring Wtd Stretch + 5 sec 2 position holds on last rep

Friday 6/24/22

Warmup – see separate video

Full Gyms

A. “CrossFit Total”

On a 30 min clock, find your 1 rep max in the

Back Squat

Strict Overhead Press

Deadlift

Do the lifts in order. Warm up your squat all the way to being ready for your opening attempt (something you are sure you’ll make), then start the 30 min timer. That way, you’ll have your squat max in the first 5-7 min or so, then have the rest of the time to devote to the press and DL. See video for best practices on this classic test!

Minimal is Maximal Gyms

A. “Bodyweight CrossFit Total”

On a 30 min clock, find your maxes in the following:

Weighted Pistol Squat L/R (do Bench Pistol if full Pistol not possible)

max unbroken reps HSPU -OR- Strict DB Overhead Press – OR- Pushups

Single Leg KB/DB Deadlift – 10 rep max/leg

See video for more info on these.

Thursday 6/23/22

Warmup – see separate video

Full & Minimal Gyms

A. 24 min AMRAP – aerobic pace, full breaths & no red-lining:

Run 200m

10 Box Jumps

Run 200m

10/10 KB Lateral Swings

Run 200m

10 Toes to Bar -OR- Hanging Knee Raises

B. 3 rounds for range:

5 Jefferson Curls

5 Straight Leg Curl-Ups

5 Kneeling Arches

C. Seated Spinal Flexion w/Band

Tuesday 6/21/22

Warmup – see separate video

Full Gyms

A. Power Clean: 4 x 1; rest 1-2 min

B. 3 rounds:

10 Strict Pullups

15 Power Cleans 135/95 lbs

500m Row -OR- 400m Run

C. 3 rounds:

8/8 Half Kneeling KB Cross-Chops

15 sec/side Mixed Grip Side to Side Swings

Minimal is Maximal Gyms

A. DB/KB Power Cleans: 4 x 5; rest 1-2 min

B. 3 rounds:

10 Strict Pullups

15 DB/KB Power Cleans 40/25 lbs/hand

500m Row -OR- 400m Run

C. 3 rounds:

8/8 Half Kneeling KB Cross-Chops

15 sec/side Mixed Grip Side to Side Swings