Games Week! (Programming Overview: Jul. 30 – Aug. 5)

0 Flares 0 Flares ×

Screenshot 2018-07-30 at 2.30.14 PM

This week starts the beginning of the 2018 CrossFit Games! Watch the best CrossFit athletes from around the globe compete head to head from Wednesday 8/1 to Sunday 8/5. A list of the events is posted HERE for individuals, teams, masters, and teens. You can bet we will be streaming the games live at the gym!


Monday 7/30

A) E90S x 8 sets

– split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

 

B) 2 rounds for time:

– 800m run

– 25 toes to bar

– 25 KB swings (53/35)
*RX+ use 70/44.
Tuesday 7/31

A) E2.5M x 6 sets:

– 4 front squats

*Heavier than last week’s 5s.

 

B) Every 3 minutes x 4-7 sets:

– 12/9 cal row

– 10 thrusters 95/65

– 8 bar facing burpees
*RX+ perform 15/12-12-9 reps.

*Scale reps if needed to leave time for rest each round.
Wednesday 8/1

A) EMOM x 4-6 sets

Station 1: 20 double unders + 8 pull-ups

Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)

Station 3: 6-10 box jumps + step down

Station 4: 200m run

Station 5: rest

 

B) 3 sets for quality:

– 3 TGUP / arm

– 8/side single leg DB/KB Romanian deadlifts

*If single leg isn’t attainable perform 10 regular RDLs.
Thursday 8/2

A) Every 2 minutes x 8 sets:

– 2 TnG squat cleans

*Work on efficient barbell cycling building heavier than last week’s 3s.

 

B) Every 4 min x 4-5 sets

– 250/200m row

– 15 wallballs (20/14)

– 7 power cleans (135/95)
Friday 8/3

A) E3M x 5 sets:

– 6 deadlifts

– 5-15 strict handstand push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– -45-60 sec earthquake bar hold

– 8/side weighted box step-ups

– 10 tough ring dips (banded or weighted)

– 10 supinated DB curls
Saturday 7/28

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym
Sunday 7/29

8am Endurance

10-12 Open gym

0 Flares Facebook 0 Twitter 0 Google+ 0 Pin It Share 0 0 Flares ×