Blog - 5 Valleys CrossFit

Saturday, August 18th

A1) Split Jerk:
3×5

A2) Bent-over Row:
3×8

(12:00 Cap)

B1) Strict Pull-ups:
3xME

B2) Push-ups:
3xME

(10:00 Cap)

C) 14:00 AMRAP in Pairs:
10 KBS (53/35)
10 Burpee over KB
10 Thruster (95/65)

1 work/1 rest

Athletes switch every movement.
for example: A1 does kbs, A2 does burpee, A1 does thruster, A2 does kbs, etc. . .

Friday, August 17th

A) Deadlift:
15:00 to find today’s heavy triple

B) 3 Rounds For Time: (20:00 cap)
400m Run
8 S20 (135/95)
16 T2B/K2C
8 Front Squat (135/95)

Thursday, August 16th

A1) L-sit:
3x:30

A2) HSW/Shoulder Taps:
3x50ft/20 shoulder taps

B) 12:00 EMOM:
1) 10 HSW transfer
2) 10 Strict Ring Dips
3) 10 Candlestick Roll-up
4) Rest”

C)Complex: 4 Rounds
2 Squat Clean Thruster
+
1 Split Jerk
+
ME Thruster

Wednesday, August 15th

A) 14:00 EMOM:
1) 5 Hang Snatch Pulls
2) 2 Squat Snatch

weight is 65-75% 1RM Snatch

B) 7:00 AMRAP:
3 Ring Mu/2+2 progression
15 Wallball (20/14)
30 DB FR Forward Lunge (50/35 ea hand)(NO WALKING)

5:00 Rest

7:00 AMRAP:
10 Alt DB Snatch (50/35)
50 DU/100 SU
200m Run

Tuesday, August 14th

A) Front Squat: (15:00 Cap)
2×4 @ 70%
2×3 @ 75%

3 sec pause in bottom of squat

B)18:00 AMRAP In Pairs:
15 Burpee Box Jump Over
20 Sit-ups
25 Goblet Squats (53/35)

Athlete 1: start working through amrap
Athlete 2: Row for meters
Athletes switch every 3 minutes.

THIS IS DONE AT 70%-80% EFFORT.

There will be no score here. Focus on improving movement effeciency

Monday, August 13th

A) Pause Deadlift: (15:00)
4×4 w/3 sec pause just above knee

Stay at or below 80% 1RM

B1) SA OH Strict Press:
3×8 ea arm

B2) Hanging L-sit:
3x:30

(12:00 CAP)
C)12-10-8: (10:00 Cap)
Deficit HSPU/HSPU/HRPU
Clean&Jerk @ 65% 1RM

** If athlete cannot do 5-10 strict HSPU, then they should not be doing deficit.**

Saturday, August 11th

A1) SA Strict Press:
4×6 ea arm

A2) Farmers Carry:
4x200m

B)For Time in pairs: (20:00 cap)
*Buy-in* 500m row ea*
60 Sumo DL High Pull (95/65)
120 Wallballs (20/14)
60 Hang Power Cleans (135/95)
120 Sit-ups w/wallball (20/14)

One work/One Rest

Split Reps evenly

Every 5:00 athletes must run 200m together

Friday, August 10th

A) 14:00 EMOM:
1) 2 Hang Squat Clean
2) 5 Deadlift

Weight is 65% – 70% 1RM Clean

B) For Time: (16:00 Cap)
50 Thrusters (95/65)
600m Run
50 T2B/K2C
600m Run

Thursday, August 9th

A) 15 Min Handstand Drills:
depending on individual ability.

B) 12 Min EMOM:
1) 10 Stadler Leg lift
2) 5 strict ring pull-ups
3) 15 Ring Support swings

Complex:4 Rounds
1 Squat Snatch
+
1 Hang Squat Snatch
+
ME Hang Power Snatch

Wednesday, August 8th

A) Overhead Squat: (12:00 Cap)
3×5 @ 70%

B) 24:00 EMOM:
1) 8 Deadlift @ 55% 1RM
2) 10 Box Step-Over (50/35)
3) 15/12 Cal Row
4) 10 Ring Dips/Box Dips