WEEKLY UPDATE: JULY 17TH-JULY 23RD

Article Of The Week:
Goal Setting Tips:
https://www.boxrox.com/10-tips-help-set-crossfit-goals-actually-achieve/

Video Of The Week:
Free Up Your Lats:

Nutrition Information Of The Week:
Individual Differences In Metabolism:
https://renaissanceperiodization.com/adjusting-diets-individual-metabolism-differences/

THIS WEEKS WORKOUTS
Click Here To Access Beyond The Whiteboard To Log S3 Workouts:

Monday
Speed

Warm Up:
2X:
5 Grasshoppers/Leg
5 Leg Swings Each Direction
5 Wall Squats @ 30×1 Tempo
:20 Bottom Of Squat Hold
100 M Run

WOD:
A) Back Squats: 4X5 Reps @ 30×1 Tempo; Rest 3 Minutes
*Same Weight All 4 Sets; Increase Weight From Last Week
B) 8 Minute AMRAP:
10 DB Thrusters (Rx=50/35)(T2=40/25)
300 M Row

Tier 3:
A) Same; Focus On Technique/Box If Needed
B) 8 Minute AMRAP:
10 Wall Balls
250 M Row

Cool Down:
1 Minute Couch Stretch
1 Minute Pigeon
1 Minute Foam Roll/Lax Ball To Quads

Purpose: Strength/High Aerobic Power/Muscular Endurance
Focus: Continuation Of Back Squat Hitting Proper Depth And Correct Biomechanics/ Hang On And Stay Steady; Don’t Push One Element Over The Other For The AMRAP

Tuesday
Strength.Stamina

Warm Up:

2X Down+Back:
Toy Soldiers
Knee To Chest
Buttkicks
Karaoke Shuffle
Power Skips

WOD:
A) 3 Rounds For Quality (Not For Time):
50 M Double KB Front Rack Walk
50 M Double KB Farmers Walk
:20-:30 Side Plank Right
:20-:30 Side Plank Left
:20-:30 Handstand Hold Or Handstand Walk
B) 10X200 M Run @ 85% Pace
-Rest 1 Minute Between Attempts-

Tier 3:
A) Same-Scale Accordingly
B) 6X200 M Run @ 85% Pace
-Rest 1 Minute Between Attempts

Cool Down:
1 Minute Standing Calf Stretch
1 Minute Runner’s Stretch
1 Minute Banded Hamstring Stretch

Purpose: Structural Work/Aerobic Capacity Interval Work
Focus: Runs Should Not Be Max Effort; Accumulate Volume; Do Not Redline Anywhere

Wednesday
Speed.Strength.Stamina

Warm Up:
5 Minute AMRAP:
5 Yoga Pushups
5 Power Jumps
15 Standing Calf Raises
5 Squat Toe Holds
5 Lunges Per Leg

WOD:
4 Rounds:
A1) Strict Press Or Close Grip Bench Press: 4X5-6 Reps @ 30×1 Tempo
-Rest :30-
A2) Front Rack Rear Step Lunges: 4X6-8 Reps Per Leg; Rest 1 Minute Between Legs
-Rest 2 Minutes Before Going Back To A1-
B) 12 Minute EMOM:
Evens:10-12 KBS (Rx=1.5/1.0)(T2=1.25/.75)
Odds:30-35 Double Unders (T2= Rounds 1/3/5-:30 Worth Of Double Under Attempts; Rounds 2/4/6-10-12 Box Jumps)

Tier 3:
A1/2) Sub DB Rear Step Lunges
B) Same As T2

Cool Down:
1 Minute KB Calf Smash
1 Minute Tricep LAX Ball Smash
1 Minute Couch Stretch

Purpose: Strength/High Aerobic Power Intervals
Focus: Continuation Of Pressing Movement/Push Each Minute Of EMOM To Get Work Done AFAP

Thursday
Stamina.Speed

Warm Up:
5 Minute Row @ 65-70%
+
10 1/2 Burpees
15 Bar Kips
10 Ring Rows
15 Empty Bar Hang Power Snatch

WOD:
1 Minute Max Effort Power Snatch (Rx=75/55)(T2=65/45)(T3=DB Snatch)
2 Minute Max Effort Burpees
3 Minute Max Effort Calorie Row
-Rest 3 Minutes-
1 Minute Max Effort OHS (Rx=75/55)(T2=65/45)(T3=OH Plate Lunges)
2 Minute Max Effort Pullups (T2/3=Ring Rows)
3 Minute Max Effort Ab Mt Situps
-Rest 3 Minutes-
1 Minute Max Effort Power Snatch (Rx=75/55)(T2=65/45)(T3=DB Snatch)
2 Minute Max Effort Burpees
3 Minute Max Effort Calorie Row

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute Olympic Wall Squat
1 Minute Banded Shoulder Distraction

Purpose: MAP Mixed Modality Intervals
Focus:Try To Stay Moving The Entire Time Interval As Best As Possible

Friday
Strength

Warm Up:
2X:
12 PVC Pass Thrus
8 Single Leg KB DL Left
8 Single Leg KB DL Right
2 Seated Rope Pulls

WOD:
A) Deadlift: 5X3-4 Reps @ 20×1 Tempo; Rest 3 Minutes
B) 6 Minute AMRAP:
2 Rope Climbs (T2=4 Renegade Rows+4 K2E)
4 Squat Cleans (Rx=205/135)(T2=155/105)
C) 2 Rounds:
1 Minute Max Effort V-Ups/Rest 1 Minute
1 Minute Plank Hold/Rest 1 Minute

Tier 3:
A) Deadlift: 4X6-8 Reps; Rest 2-3 Minutes
B) 6 Minute AMRAP:
12 Calorie Row
6 Hang Power Clean
C) 2 Rounds:
1 Minute Plank Hold/Rest 1 Minute
1 Minute Leg Raises/Rest 1 Minute

Cool Down:
1 Minute Grasshopper Hold
1 Minute Child’s Pose Cobra Pose
1 Minute Forearm Stretch

Purpose: Strength/Explosive Power/Core
Focus: Continuation Of Deadlift Cylce W/ Emphasis On Correct Mechanics And Positioning/Only 6 Minutes So Select Weights/Movements In Your Capacity

Saturday
Team WOD: 8:00+9:00+10:00 AM
Free Intro Class:11:00 AM
Foundations:12:00 PM

Sunday
Foundations: 10:00 AM
Open Gym: 10:00-1:00 PM

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