Blog - Page 6 of 99 - 5 Valleys CrossFit

Saturday, August 19th

A1) SL Romanina DL
3×12 (6pleg)

A2) SA OH KB Carry
3x down& back to yield
*Switch arms at yield sign

B) In Teams of 3:
18 Min AMRAP

1- 8 Thrusters (95/65)
– 8 Pull-ups

2- 8 Burpee box jump overs
– 50 DUs / 100 SUs

3- 200m Wallball run
+ 8 Wallballs

**Rotate when runner returns and finishes the wallballs


Friday, August 18th

A) Back Squat
5×6 @ 70% of 3RM

B) For Time:
22-16-10
– Front Rack Lunges (95/65)
– Toes to bar/ Knees to chest
*immediately following
-400m run


Thursday, August 17th

A1) Weighted Push-ups/ Push-ups
4×10 (focus on form)
A2) Ring Rows 4×10

B) 3 Rounds
– 30 Sec Hollow Hold (directly into)
– Max effort V-ups
*score is total amount of quality V-ups
*Rest at least 45 seconds between rounds

C) OH Squat
3,3,3,3,3
*Build to todays 3 Rep Max


Wednesday, August 16th

A1) Strict Press
5,5,3,3,3
A2) Strict Pull-up
5×5
* If 5 is an easy number for you, go weighted

B) 4 Min AMRAP
– 6 KB Snatch (3p/ arm alternating)
– 12 Goblet squat (same weight kb)

*90 Sec Rest*

4 Min AMRAP
-12 Calorie Row
-6 Burpees over the rower


Tuesday, August 15th

A) 8 Min EMOM
3 Power Cleans
+
3 Shoulder to OH
@ 70% of 1RM Power Clean

B) Liz’s BDay Workout Extravaganza
200m Run
32 Thrusters (95/65)
32 Double Unders/64 SUs
32 Pull-ups
32 Double Unders
32 Power Snatches (95/65)
32 Double Unders
32 Burpees
200m Run
20 minute time-cap


Monday, August 14th

A) Front Squat
* Build to a 3 Rep Max
** Our focus for the next twelve weeks will switch to strengthening our front squat, so having a good base to build from is important!

B) 16 Min AMRAP
– 5 Deadlift (225/160)
– 6 Bar Facing Burpees
– 7 T2B/ K2C
– 8 Box Jump (24/20)
– 200m run/ 250m row


Saturday, August 12th

A) Push Press 4 x 5 @ 80% of 5RM

B) Partner ‘Cindy’ or ‘Mary’

‘Cindy’
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
One working, One Resting Alternate exercises

‘Mary’
20 Minute AMRAP
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups


Friday, August 11th

A) Grinder Test
20 minute AMRAP
10 Power Cleans (115/80)
10 Bar Facing Burpees
10 Toes to Bar
20 Walking Lunges
30 Double Unders/60 SUs

B) 3 rounds
30 Sec Hollow Hold
30 Sec Side Plank each side
10 Superman lifts
rest 1 minute


Thursday, August 10th

A) Back Squat 5 x 5 @ 70-75% of 3RM @ 31X1 tempo

B1) Ring Rows 3 x 10 @ 31X1 tempo
B2) Strict Press 3 x 8 @ 31X2 tempo

C) 21-15-9
Wallballs
KB Swings (70/53)


Wednesday, August 9th

A) ‘Jackie’
1km Row
50 Thrusters (45/35)
30 Pull-ups

B) 4 rounds not for time
1 Farmers Carry (down and back in gym)
8 Barbell Step-ups each leg
25 Sit-ups