Blog - Page 2 of 125 - 5 Valleys CrossFit

Tuesday, August 7th

A) Deadlift:
2×6 @ 70%
2×5 @ 75%

(15:00 Cap)

B1) Strict Chin-up:
3xME

B2) Push-up:
3xME
(10:00 Cap)

C) 15 Min AMRAP:
75 DU/150 SU
5 BMU
10 S2O (135/95)
15 Bar Facing Burpee
10 T2B/K2C

Monday, August 6th

A1) Push Press: (12:00 cap)
3×5 w/ 2 sec pause in top

A2) Split Jerk:
3×5 w/2 sec pause in recieving position

B) For Time: (8:00 Cap)
45 DB Cleans
35 Ring Dips/box dips
25 C2B/Pullups

C) For Time:
1 Mile Run

Saturday, August 4th

A1) Seated Strict Press:
3×8

A2) Barbell Goodmorning:
3×8

B) For Time w/partner: (17:00 Cap)
50 Syncro Burpees
50 Alt Box Jumps
50 Syncro Deadlifts (135/95)
4x200m ea relay

* Syncro burpees: Athletes chest and thigh on ground at same time

* Syncro Deadlifts: Athletes hips completly open at same time

* 200m relay: athlete 1 runs 200m, tags partner, athlete 2 runs 200m. This is done 4 total times

Friday, August 3rd

A) Squat Clean & Jerk:
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%

These are done as singles

B) For Time: 20:00 Cap
100 Goblet Squats (50/35 DB)
80 Pull-ups
60 SA OH forward lunge (30 ea hand) (50/35)
40 T2B/K2C
20 Box Step-overs with db in suitcase (50/35)
400m run

Thursday, August 2nd

A1) Strict Mu/Mu Progression:
3×3-5
A2) Shoulder Taps:
3×30 (15ea)

12:00 cap

B1) SA OH Squat Hold:
3x:30
B2) Weighed Hollow Hold:
3x:30

10:00 Cap

C) Complex: 4 Rounds
3 Deadlift
+
1 Squat Clean
+
ME Push Jerk

Wednesday, August 1st

A) Deadlift: (15:00 cap)
2×5 @ 70%
1×3 @ 80%
1×2 @ 85%

B) For Time:
400m suitcase carry

C) 14 Min @ 75% pace
400m Run
5 Squat Snatch @ 55% 1RM
10 Ring Dip w/ pause at top
5 Strict pull-up

** This event is NOT SCORED**

This is meant to be at a fairly easy pace. instead of thinking about how many reps you can get, think about the individual movement and the technique required for perfect reps.

Breathing should be heavy, not hard

Tuesday, July 31st

A) 12 Min EMOM:
1) 3 Front Squat
2) 5 Back Squat

Weight is 60% 1RM Front Squat

B1) DB Floor Press:
3×10

B2) DB Renegade Row:
3×10 (5 ea arm)

*Both movements have a pause at the top*
(10 min cap)

C) 9-15-21:
Hang Clean
Burpee Over Bar
Thruster

(95/65)

12:00 Cap

Monday, July 30th

A) 1RM Clean & Jerk:

18:00 to find 1RM Clean & Jerk

B) 3 Rounds for reps:
1:00 ME HSPU/HRPU
:30 Rest
1:00 ME Alt KB Snatch (no db)
:30 Rest
1:00 ME T2B/K2C
:30 Rest
1:00 ME Cals on Rower
:30 Rest

Saturday, July 28th

A1) Bulgarian Split Squat:
3×5 ea leg

A2) Seated Strict Press:
3×5

B)15 Min AMRAP in Pairs
10 Power Cleans (115/75)
10 Pull-ups
12 WallBalls (20/14)
12 Sit-ups

1 Athlete working through entire round
1 Athlete Holding a KB in ea hand (70/53)

Friday, July 27th

A) 1RM Front Squat:

18:00 to find 1RM Front Squat

B1) SA + FR March:
3×1 Down & back (switch at turnaround)

B2) Turkish Get-up:
3×3 ea hand

12:00 cap

C) For Time: (8 min cap)
400m Run
25 Goblet Squats (70/53)
25 RKBS (70/53)
25 Burpee over KB