CrossFit WOD, July 19, 2021

Monday

Warm-up
Warm-up
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB

Strength
Deadlift (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout
Metcon
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)

KG BB: (115/79)|(79/50)

CrossFit WOD, July 18, 2021

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**

*Pistol Options…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat

**Static Hold Options…
Tuck Hold
Wall Ball Weighted Hollow Hold
Front or Reverse Plank
Wall Ball Squat Hold

(No Measure)

Workout
Metcon
FOR TIME
50-40-30-20-10*
Wall Balls (20/14)|(14/10)
Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).
For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

(Score is Time)

WB KG: (9/6)|(6/5)
DB KG: (22.5/15)|(15/10)

Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)

(No Measure)

CrossFit WOD, July 17, 2021

Saturday

Warm-up
Warm-up
2 SETS ON A 5:00 RUNNING CLOCK…
8 Inchworms w/ Push-Up
10 Alt. Groiners w/ Twist
12 Bodyweight Goodmornings
14 Air Squats

Workout
Metcon
IN TEAMS OF 2 OR 3…

FOR TIME
10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).
**Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period.
***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and

(Score is Time)

Metcon
SOLO WORKOUT OPTION

FOR TIME
5k Row*

Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and !

(Score is Time)

CrossFit WOD, July 16, 2021

Friday

Warm-up
Warm-up
2 ROUNDS
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups

Into…

2 ROUNDS
20 Double Unders or 40 Single Unders
10 DBL DB Strict Press*
5 Burpees

*R2 complete 10 DBL DB Push Press.

Strength
Shoulder Press (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

(Score is Time)

BB KG: (42.5/30)|(30/20)

CrossFit WOD, July 15, 2021

Thursday

Warm-up
Warm-up
AMRAP x 7 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL

Strength
Deadlift (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)

CrossFit WOD, July 14, 2021

Wednesday

Warm-up
Warm-up
2 ROUNDS
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

2 ROUNDS
200m Run
12 Alt. V-Ups
8 Knee Push-Ups
12 Up-Downs

Workout
Metcon
5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(Score is Reps)

Finisher
Metcon
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides

*Supported on Bench or Ball

-Rest as needed b/t Sets-

(Score is Weight)

CrossFit WOD, July 13, 2021

Tuesday

Warm-up
Warm-up
3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**

*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength
Back Squat (1×3 @ 90%)
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout
Metcon
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

(Score is Total Time Including Rest)

BB KG: (50/35)|(35/25)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

CrossFit WOD, July 12, 2021

Monday

Warm-up
Warm-up
AMRAP x 6 MINUTES
9/6 Cal Bike
6/6 SA KB Swing
6/6 SA KB Press
9 Single Ring Ring Rows

Skill
Metcon
ON A 8:00 RUNNING CLOCK…
KB Snatch Progression

-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into…

ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb

-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

(No Measure)

Workout
Metcon
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

CrossFit WOD, July 11, 2021

Sunday

Warm-up
Warm-up
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)

Immediately Into…

AMRAP x 5 MINUTES
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks

Workout
Metcon
EMOM x 15 MINUTES
MIN 1 – :50 Cardio of Choice*
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold**

*Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
***Strict Dips Optional

(No Measure)

Post-Workout Strength
Bench Press (5×3)
5×3 @ Moderate-Heavy (31X1)

*Super-set w/ 15 Banded Chest Flyes

(Score is Weight)

CrossFit WOD, July 10, 2021

Saturday

Warm-up
Warm-up
3 SETS ON A 5:00 RUNNING CLOCK…
15 Band Pull-Aparts
10 Banded Bent Over Rows*
5 Slow Banded Good Mornings
1:00 Bike

*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.

Extended Warm-up
Metcon
3-4 SETS
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**

*Build to or past workout weight.
**Focus on connecting reps with push-away from bar.

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon
FOR TIME
10 Deadlifts (275/185)|(185/135)
20/15 Cal Bike
10 Deadlifts
40/30 Cal Bike
30 Pull-Ups
10 Deadlifts
60/48 Cal Bike
30 Pull-Ups
40 Burpees Over Bar

(Score is Time)

BB KG: (125/85)|(85/60)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
20 Deadlifts (275/185)|(185/135)
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

(Score is Time)

BB KG: (125/85)|(85/60)