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CrossFit Journal: The Performance-Based Lifestyle Resource

Monday
Jul212014

Tuesday 7/22/2014

Strength
5x5 Behind the Neck Push Press

WOD
10 Rounds
1 min work, 1 min rest
Run 1 lap
5 HOD Pushups
Max Hang Snatch in remainder of minute (155/95)

REC
100 Abmat situps for time

Sunday
Jul202014

Monday 7/21/2014

Weekly Warmup
20 Cal Assault Bike Ride
3 rds of:
20 Double Unders + 10 Burpees
3 rds of:
5 Strict C2B Pullups + 20 Perfect Air Squats

Strength
Overhead Squats
3x3
1x20 - Try to find your 20RM

WOD
9-15-21
Deadlift (365/205 - 315/185 - 225/155)
Toes to Bar
Box Jumps (24/20)

REC
Accumulate 5 min of weighted plank hold

Saturday
Jul192014

Sunday 7/20/2014

Recovery Day!

Friday
Jul182014

Saturday 7/19/2014

Strength
6 Lengths - 1 Arm Overhead KB Carry

WOD
5k Row

Thursday
Jul172014

Friday 7/18/2014

Wear something festive today!  Let's celebrate July!

Strength
3x to Failure Power Cleans at 50% Max

WOD - Christmas in July
1 Bar Muscle Up (scale with Burpee Pull Up)
2 Wall Walks
3 Bear Crawl Lengths (cones will be set up)
4 Dumbbell Snatch (45/35) (2 each side, not 4 each side)
5 Toes-to-Bar
6 Pistols
7 Hang Cleans (135/95)
8 Bar Facing Burpees
9 Ring Dips
10 V-Ups
11 Calories on Rower
12 Squat Clean Thruster (135/95)

Round 1: Do 1 bar muscle up
Round 2: 2 wall walks and 1 bar muscle up
Round 3: 3 bear crawl lengths and 2 wall walks and 1 bar muscle up for round 3
and so on...

REC
Roll Out!

Wednesday
Jul162014

Thursday 7/17/2014

Strength
5x3 Bench Press
1x to Failure at 50% Max

WOD
Spend 6 mins to complete 16 Turkish Getups

At 6 mins complete 4 Rounds:
16 Front Rack Walking Lunges (135/95)
16 HOD Pushups
16 GHD Situps

Then spend another 6 mins to complete 16 Turkish Getups
*The Getups should be at a moderately heavy weight and done with great technique.  The goal is to get the work in without rushing through.  If you can't get all 16, do what you can without rushing.
**Score is only the time for the 4 Rounds.

REC
3 Laps Farmer Carry - 1 KB. Hold Bell in one hand for 1/2 lap then switch.

Tuesday
Jul152014

Wednesday 7/16/2014

Strength
5x3 Sumo Deadlift

WOD
5 Rounds
3min Work : 1 min Rest
3 C2B
6 HSPU
9 Box Jumps
*Challenge yourself and do everything strict if you can!

REC
50 Pistols or 50 Banded Good Mornings