Blog - Page 106 of 122 - 5 Valleys CrossFit

Wednesday, June 24th

Strength Testing Week!

A) Build to a 1RM Power Clean

B) 10 minute AMRAP
7 Power Clean @ 60% of A
11 HR Push-ups
11 Toe to Bar
30 Double Unders (75 Singles)

C) 2 rounds
45 Seconds Hollow Hold
45 Seconds Superman

Tuesday, June 23rd

Strength Testing Week!

A) Build to a 5 RM Push Press

B) 2 x 8 minute AMRAPS with 3 minutes rest between
300m Row
10 Burpee
15 Air Squat

Monday, June 22nd

Strength Testing Week!

A) Back Squats 12-15 minutes build to a 3RM

B) Max Rep Strict Pull-ups (use a band if needed)

C) 15 minutes at a moderate and sustainable pace
200m Run or 250m Row
12 KB Swing
12 Step-ups
12 V-ups

Saturday, June 20th

Wallball Partner Workout

400m Wallball Run
60 Deadlifts (moderate weight)
200m Wallball Run
80 Wallballs
200m Wallball Run
100 Wallball Russian Twists
400m Wallball Run
120 Wallball Walking Lunges

Alternate who carries WallBall
5 Burpees if Wallball touches the ground except on Russian Twists

Friday, June 19th

A1) Front Squat 4 x 5 (moderate weight)
A2) Weighted Push-up 4 x 8

B) 100 Double Unders (200 Singles)
15 Pull-ups or Chest to Bar
20 Power Snatch (95/65)
25 Burpees
30 OH Walking Lunges (15 each leg)
25 Burpees
20 Power Snatch (95/65)
15 Pull-ups or Chest to Bar
100 Double Unders (200 Singles)
21 minute timecap

Thursday, June 18th

A1) Farmers Carry 4 x (to yield sign and back)
A2) Ring Row 4 x 10
A3) Handstand Hold 4 x 30 seconds

B) 3 rounds
400m Run to start each round
21-15-9
Overhead Squat (95/65)
Box Jump Over

C) 2 rounds
45 – 60 sec Ring Plank
45 sec Superman

Wednesday, June 17th

A) Power Clean 3 x 1 @ 90% of 1RM

B) Back Squat 3 x 3 @ 90% of 3RM

C) Every 90 seconds for 6 total sets
5 Hang Power Cleans @ 60-70% of your 1RM
5 Shoulder to Overhead (same weight)

D) 2 rounds of
Side Planks x 45 seconds each side
Hollow Holds x 45 seconds

Tuesday, June 16th

A1) Strict Pull-ups 4 x ME
A2) Front Rack Walking Lunge 4 x 12

B) 10 minute AMRAP steady pace
250m Row
10 Push-up
15 Russian Swing

rest 2 minutes between amraps

C) 10 minute AMRAP steady pace
Run 200m
8 Burpees
12 Wallballs

Can start with either B or C

Monday, June 15th

A) Deadlift 3 x 1 @ 90% of 1RM

B) Push Press 3 x 5 @ 90% of 5RM

C) 4 x 3 Min AMRAP w/2min rest between
5 Thrusters (115/75)
6 Toe to Bar
7 Box Jumps (24/20)

Saturday, June 13th

A) 8 minute easy pace
30 Double Unders or 60 Singles
12 Walking Lunges
10 Russian KB Swings
6 Toe to Bar/K2C

B) 18 minute AMRAP
In Pairs
1) Running 400m
2) AMRAP
6 Hang Power Snatch (95/65)
8 Burpee Box Jumps
20 Walking Lunges
Switch when partner gets back from run.
For continuous count of total rounds take over where partner left off.