CrossFit, Strong & Sweat WODs Mon July 8th 2019

TODAY is the last day to register! Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
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.) Back Squat (Recovery week 4 of 4)
5 x 40%
5 x 50%
5 X 60%
*Today is a good day to squat to a ball or anything else that is 12″ tall. Let your butt touch the object, let your hips relax while still keeping you back curvature, and pop up. Should help you get lower than normal and also give you more confidence and form feedback.
*Part 2 is long today but this first part should not take long since it is recovery week.
B.) Go fast or die trying (Time)
Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups
*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!
*ADV is 10 Thusters at 135/95
and 5 Muscle Ups


Monday 7/8:

Lower Body Hypertrophy

No necessary specific metric-tracking for hypertrophy day

A. Front Squats – Work quickly to 85% x 1
Then take 70% of max (approx 80% of the above single rep)
Complete one set of MAX REPS UNBROKEN @ 20X1 tempo
***very important to keep the 1-sec rest at the top of the rep and no longer. Goal is to avoid pausing at the top excessively. Keep a consistent pace of movement throughout

B. Superset x 3 Sets each:
First set of RDL moderate, then 2 x 10-12 at same heavier weight
DB RDL x 10-12 reps (use deficit as feasible for hamstring flexibility)
GHR or Weighted Hip Extensions x 8-12 reps
Rest 2-3 min

C. Giant Set x 3 Rounds:
Increase weight each set on Lunges, and keep the same Goblet weight throughout
Back-Rack Reverse Lunges x 12-16 Reps (6-8 per leg, alternating)
Goblet Squats x 12-15 reps (no pause at top of rep)
5 Broad Jumps (for distance, full reset each rep)
Rest 2-3 min

D. Barbell Hip Thrusts – Reps 12-10-8 (increasing)
All reps with 1-sec pause at top of rep

E. One Round:
20/15 Cal Row (male/female)
100m Farmers Walk (half of BW per hand)
20 GHD or Decline Sit-ups
20/15 Cal Row (male/female)
100m Front-Rack Walk (one KB/DB on each shoulder, lighter than FW)
20 GHD or Decline Sit-ups
10 Burpee DB Box Step-ups (same weight as Front-Rack Walk)


A.) Every 2 min x 10 Rounds
Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round

Rest 3 min

B.) 12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

Can you finish that 2nd part!?
Categories: WOD