Week 3 is more of the same flavor of programing allowing the CFL Athlete two bag up to 2 more CrossFit Benchmark WODS, 1 Hero WOD and snag a couple PR’s :HSPU, Double Unders, Split Jerk, and Front Squat… Have fun with the Hero WOD Michael, it is one of my favorites for getting into CrossFit shape, but tough as all hell!…..SMW
27 July Monday
WU:Dynamic Runners WU
SS:CC HSPU PR
WOD:CFL LINDA
10-9-8-7-6-5-4-3-2-1
Deadlift 135/95
Bench 95/65
Cleans 75/55
Workout will be done in groups of three round robin style. Athletes are encouraged to use the weights listed.
28 July Tuesday
WU:100 Med Ball partner tosses,CC mobility
SS:Power clean Max
WOD:MARY
20 min AMRAP
5 HSPU
10 Pistol squats or 10 bulgarian split squats No assisted pistols
15 pullups
29 JULY Wednesday
WU:Athlete’s choice
WOD: Michael
3 RFT
800 M Run
50 Good Mornings 45#/35#
50 situps
SS:PR DU and Post
30 July Thursday
WU: CC Mobility
SS1: CC Split Jerk
SS2: CC Snatch balance
SS3: Pull up Max 5 min time limit
WOD: 1 mile run PR and Post
Remember our intention for Thursday! Athletes aim to finish yout mile at the 45 min mark. Even if this is the only day the Athlete has been in all week, please spend yourselves in the time allotted.
31 July Friday
WU:Med Ball Golf CC Mobility, 30 Ring row broke into sets
SS: Front Squat PR No more than 2 attempts, athletes are encouraged to warm up
WOD:Hero WOD Training
20 min AMRAP
30 Box Jumps
30 Push Press 125# 85#
30 Pullups
If modding to step ups must hold a med ball 20#/14#, may jump up and step down for RX, BB must start on the floor
1 August Saturday
WU: Athletes choice
WOD: Partner WOD 3- 6min AMRAPS
30 cal row
30 burpee over the rower
30 push press #95/65
- Back squat AMRAP with rest of time remaining
- Score is total number of back squats
- Tag team style, one partner working at a time. You may divide the work any way you want.