WEEKLY UPDATE: JUNE 26TH-JULY 2ND

Article Of The Week:
Butterfly Pullup And Muscle Up Progression:
https://www.theboxmag.com/crossfit-training/basics-9927

Video Of The Week:
Take Care Of Those Tight Leggie Bits:

<iframe width="560" height="315" src="https://www.youtube.com/embed/fCFlfgCqpK8" frameborder="0" allowfullscreen></iframe>

Nutrition Information Of The Week:
Hydration Myths Debunked:
https://journal.crossfit.com/article/top-five-hydration-myths-busted-2

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

Monday
Speed

Warm Up:
Partner Relay 100 M Runs
Partner Relay 15 Ab Mat Situps
Partner Relay Dead Hang Hold :20 Seconds
Partner Relay 10 Air Squats @ 20×1
Partner Relay 200 M Runs

WOD:
A) 3 Minute AMRAP:
100 M Run
10 Ring Dips @ 20×1 Tempo (T2=Pushups @ 20×1 Tempo)(T3=Cage Assisted)
-Rest 1 Minute Bewtween A+B-
B) 5 Minute AMRAP:
5 Deadhang Chinups (T2/T3)=Ring Rows
10 Toes 2 Bar (T2=Knees To Elbow)(T3=AbMat Situps)
20 Walking Lunges
-Rest 2 Minutes Between B+C-
C) 7 Minute AMRAP:
200 M Run
20 Ball Slams (Rx=30/20)(T2=20/15)(T3=Scale Accordingly)
-Rest 3 Minutes Between C+D-
D) “Repeat B”
-Rest 2 Minutes Between D+E-
E) “Repeat A”

Cool Down:
1 Minute Lying Shoulder Rotation
1 Minute LAX Ball To Pec
1 Minute Runner’s Stretch

Purpose: MAP’s W/ Structure Work
Focus: Follow Correct Tempos And Push Where It Is Possible

Tuesday
Strength.Stamina

Warm Up:
2X:
10 PVC Good Mornings
10 PVC Sampson Stretch (5 Per Leg)
10 Scorpion Twists
+
4 Minute Row @ 60-65%

WOD:
A) Deadlift: 4X6-8 Reps @ 30×1 Tempo; Rest 3 Minutes
B) 4 Rounds:
8 Sumo Deadlift High Pull (Rx=95/65)(T2=75/55)
12 Box Jumps (Rx=30/24)(T2=24/20)
16/13 Calorie Row

Tier 3:
A) Same
B) 3 Rounds:
10 KB SDHP
15 Step Ups/Box Jumps
15 Caloire Row

Cool Down:
1 Minute Banded Lat Pull
1 Minute Child’s/Cobra Pose
1 Minute Pretzel

Purpose: Strength/Mixed Modality Moderate Aerobic Power
Focus: Correct Tempo And Positioning On Deadlifts/Higher Box So Make Each Jump Count!

Wednesday
Speed.Strength.Stamina

Warm Up:
10 PVC Around The Worlds Clock Wise/Counter Clockwise
10 PVC Pass Thrus
10 PVC Toe Taps
+
2 Rounds:
1 Bear Crawl
5 Power Jumps
20 Downward Dog Calf Raises Per Leg

WOD:
A) Push Press: Build To A 1 Rep Max
B) 12 Minute AMRAP:
15 Handstand Pushups
30 Pullups
60 Double Unders

Tier 2:
A) Push Press: 6X3-4 Reps
B) 12 Minute AMRAP:
6 Box HSPU
12 Jumping Pullups Or Ring Rows
30 Double Unders Or 75 Singles

Tier 3:
A) Push Press: 4X5-6 Reps
B) 12 Minute AMRAP:
6 Standing DB Strict Press
8 Ring Rows
40 Singles

Cool Down:
1 Minute KB Calf Smash
1 Minute Forearm Stretch
1 Minute LAX Ball To Scapula

Purpose: Strength+Explosive Power/Muscular Endurance Moderate Aerobic Power
Focus: Proper Dip And Drive On Push Press/Selection Of Correct Tier Off Ability

Thursday
Stamina.Speed

Warm Up:
2X:
5 Grasshoppers/Leg
5 Ankle Circles Clockwise/Counter Clockwise
5 1/2 Burpees
10 Russian KBS
100 M Buttkicks

WOD:
3 Rounds:
20 Burpees
25 KBS (Rx=2.0/1.5)(T2=1.5/1.0)
800 M Run
-Rest 5 Minutes Between Rounds-

Tier 3:
6 Rounds:
8 Burpees
12 KBS
200 M Run
-Rest 2 Minutes-

Cool Down:
1 Minute Banded Shoulder Distraction
1 Minute Cross Shoulder Stretch
1 Minute Foam Roll Ribs/Lats

Purpose: Aerobic Capacity Build W/ Intervals
Focus: Push Each Round Around 80-85%/Try To Repeat Rounds Is Ultimate Goal

Friday
Strength

Warm Up:
2X:
50′ Bottoms Up KB Walk Left
50′ Bottoms Up KB Walk Right
10 Bar Kips
20 Shoulder Taps
30 Jumping Jacks

WOD:
A) OHS: 5-3-2-1-1
B) EMOM For 12 Minutes:
2 Squat Cleans AHAP; Build Each Round As Needed
C) 2 Rounds:
:30 Flutterkicks
:30 Plank Hold
:30 Side Plank Left
:30 Side Plank Right
-Rest 1 Minute-
*Rest As Needed

Tier 3:
A) Box Squat/OHS Practice
B) 12 Minute EMOM:
3 Hang Power Cleans
C) Same

Cool Down:
1 Minute Couch
1 Minute Pigeon
1 Minute BB Quad Smash

Purpose: Strength/Explosive Power/Core
Focus: Continuation Of OHS Cycle/Proper Mechanics During EMOM; Increase Weight As Need

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

Becky Conneen