19-23 August 2014 at CrossFit 619 | 619

19-23 August 2014 at CrossFit 619

Exercise journals will make your progress measurable and keep you goal oriented for the long term. Chris Keith has committed to coaching the weekend classes for the next 6 weeks and hopes to see you there : ) If you are a beginner 8am classes are perfect for getting the fundamentals down. Do it, you’re worth the time investment.

Monday

1. 2 x 16 Alternating Barbell Box Step Ups 2 Minute Rest Intervals

2. 3 x 16 Front Rack Walking Lunges 2 Minute Rest Intervals

3. Max Rep Handstand Push Ups

Strength

4 x 8 Front Squats
4 x 8 Back Squats
4 x 8 Romanian Deadlifts

WOD

3 Rounds For Time

Level 1 135/85 Level 2 115/75 Level 3 95/65
8 Thrusters
8 Push Press
8 Front Squats
400 Meter Run

X. LaCrosse Ball Shoulders

Y. Myo Fascia Release for Lower Extremity

Z. 500 Meter Row x 2 at a moderate intensity with 3 Minute Rest Interval

Tuesday

1. 30 ft Handstand Walk

2. 5-4-3-2-1
Deficit Handstand Push Ups
Pull Overs

3. Superset 5 x 8 Bench Press
T Bar Row

Strength

Every 3 Minutes for 15 Minutes

Superset
8 Push Press
8 Barbell Row

WOD

12 Minute AMRAP
3 Pull Ups
3 Dips
6 Pull Ups
6 Dips
9 Pull Ups
9 Dips
12 Pull Ups
12 Dips
15 Pull Ups
15 Dips
18 Pull Ups
18 Dips
21 Pull Ups….

X. 50 Bench Dips

Y. 50 Diamond Push Ups

Z. 4 X 25 GHD Sit Ups

Wednesday

1. 500 Meter Row for Time

2. Baby Flight Simulator 5-10-15-20-15-10-5

3. 50 Air Squats/50 Sit Ups

Power Development
Take 15 Minutes to Find 1 Rep Max Hang Power Clean

WOD
5 Rounds
9 Deadlifts Level 1 275/185 Level 2 225/155 Level 3 205/135
9 Hand Release Push Ups
200 Meter Medicine Ball Run

X. 800 Meter Backwards Run

Y. PVC and Band Stretching

Z. 10 Minutes of PNF Stretching for the Lower Extremity

Thursday

1. Dynamic Flexibility 15 Minutes

2. Max Rep Pull Ups

3. Max Rep Wall Balls Unbroken

Strength

5 x 8 Overhead Squats

WOD
40-30-20-10
Box Jumps
Toes to Bar
Wall Balls

X. 1000 Meter Swim

Y. 5k Run

Z. 1 Hour Yoga

Friday

WOD Skillwork

WOD “The Seven”

Seven rounds for time:

7 Handstand push-ups

7 Thrusters 135/95
7 Knees to elbows

7 Deadlift 245/175
7 Burpees

7 Kettlebell swings 2.0/1.5
7 Pull-ups

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