August Specialty Classes
Monday will continue with the STRONG motif… and will maintain the feel of the CrossFit Total training we have been doing in July- with more diverse strength lifts/movements along the way
Wednesday will be Regionals WODs from 2011-2017, each night one or two workouts will be staged that copy exactly or very closely the tests that individual athletes do to make the Games. WODs will NOT be announced in advance: There aren’t many surprises in life… let this be one of them!
Monday’s WODs at 6, 7, 9am and again at 4 and 6pm
7 rounds for max repetitions of:
1 minute of muscle snatch (35/25kg)
1 min overhead squat
1 minute of parallel burpees over the bar (lateral jump)
1 minute rest
Post total reps for each of the 3 movements to chalkboard/journals
No compare to date for this one! 🙂
Monday STRONG- Specialty at 5pm
Front squat and deadlifts
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
20 DB snatch (50/35# alternate each rep)
15 DB goblet squat (same load)
15/10/5 toes to bar (BEST effort for beginners/intermediates- choose your level of reps, max of about 90 seconds spent on TTB is the guideline)
Post time, load, scaling to chalkboard/journals
Tuesday 5pm open training hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
Split jerk (from rack), 3 reps
some skill work and then:
25 minute limit to set a 3 RM
-then-
As many rounds as possible in 7 minutes of:
10 push ups OR ring push ups
7 back burpees
Post number of total reps to chalkboard
Wednesday REGIONALS WOD- Specialty 5pm
A salute to the CrossFit Games kicking off at the end of the week in Madison, WI
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3 minutes for 10 rounds
80/55kg power clean and jerk, 3 reps
1 seated, L-sit, legless rope climb
Post load and scaling to chalkboard
Thursday 5pm Open training hour
Friday’s WOD at 7 and 9am, 3 and 5pm
21-18-15-12-9 reps/round for time of:
35/20# DB burpee hang squat clean thrusters
Pull ups
Post time and load to chalkboard
Strict 20 minute time limit!
Saturday 9:30am Partner WOD
Sunday 8am Go Outside and Play Surf and Sand at Zuma Tower 14
