CrossFit, Strong & Sweat WODs Fri June 28th 2019

Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
Meet us here at 10am for a fun beach WOD!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!



A.) Push Press (Week 2 of 4) SUPERSET
Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)


10-12 Hang High Pulls that I prescribed last week. (This is definitely a better option if you’re trying to get a true shoulder day in)

B.) 15min. AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s  (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”

“Friday” is 7 Pull-Ups + 10 Wall Balls 20/14lb

“Friday” ADV – 3 Muscle Ups + 10 Wall Balls


Friday 6/28
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Jump Back Squats – 5 reps EMOM x 6 min @ 25-30% squat max
B. 3 Rounds:
Rest 60-90 seconds between movements
Front Squats x Reps 12-10-8 (increasing each round)
DB RDL x Reps 15-12-10 (increase each round)
C. Weighted Pistols (standing on edge of a box so non-working leg can descend down)
5 sets of 6-8 reps per leg
Rest as needed between legs and sets to ensure quality/unbroken reps
D. Reps 25-20-15-10 For Quality:
Try to rest as minimally as possible, but always use proper control on the Hip Thrust, and make sure to really squeeze at the top of each rep!
Barbell Hip Thrusts (use weight where first 25 can be done unbroken)
Weighted Sit-ups (ADV GHD or Decline)
E. Single-Leg weighted Calf Raises
Stand on the edge of a stair or bumper plate with a DB in the hand of the working leg
Use the off-hand to support balance on a wall or pole
3-4 sets of 10 reps PER LEG
Try to rest as minimally as possible (while the opposite leg is working)


3 Rounds:
400m Run
30 Push Press 50/35s
20 DB Deadlifts 70/50s
10 Toes-To-Bar

15min. to finish…
10 Rounds:
30 Double Unders
3 Devil Press 50/35s

For Time and Quality:
100 Russian Twists with 25/15lb. DB
(Left + Right = 1 rep)

The only rest you get is if you finish a section early. So… Go fast 🙂 Have everything setup so that you can go right into the next section. Go heavy on the deadlifts! Get atleast 1min. rest before going to the next section. So, no matter where you are, just STOP and chill before the next piece.
Categories: WOD

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