SKILL WORK

Pre-workout:
EMOM 10:
1 hang power clean

RX

AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars

INTERMEDIATE

AMRAP 10:
5 power cleans (105/155 lb)
10 toes-to-bars

BEGINNER

AMRAP 10:
5 power cleans (65/95 lb)
10 hanging knee raises

Heavy Day

RX/Intermediate/Beginner

For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

SKILL WORK

Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.

RX

3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)

INTERMEDIATE

3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)

BEGINNER

3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)

RX

For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run

INTERMEDIATE

For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run

BEGINNER

For time:
60-calorie row
50 box step overs (20/24 in)
800-m run

SKILL WORK

Post-workout:
8 sets:
:20 double-unders
:10 rest

THE CHIEF

// BENCHMARK

RX

5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

INTERMEDIATE

5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.

BEGINNER

5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.

PARTNER SMALL

// BENCHMARK

RX

3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

INTERMEDIATE

3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

BEGINNER

3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

RX

For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)

INTERMEDIATE

For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)

BEGINNER

For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)

SKILL WORK

Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.

SKILL WORK

Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.

RX

AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.

INTERMEDIATE

AMRAP 12:
8-calorie row
3 thrusters (95/135 lb)
10-calorie row
3 thrusters
12-calorie row
3 thrusters
– Add 2 calories each round until time expires.

BEGINNER

AMRAP 12:
6-calorie row
3 thrusters (45/65 lb)
8-calorie row
3-thrusters
10-calorie row
3 thrusters
– Add 2 calories each round until time expires.

RX

For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups.

INTERMEDIATE

For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups.

BEGINNER

For time:
5-10-15-20
AbMat sit-ups
100-200-300-400
Run (meters)
– Perform a 50-m DB farmers carry (10/15 lb) after each set of sit-ups.

ISABEL

// BENCHMARK

RX

For time:
30 power snatches (95/135 lb)

INTERMEDIATE

For time:
30 power snatches (65/95 lb)

BEGINNER

For time:
30 power snatches (35/45 lb)

SKILL WORK

Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.

RX

AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

INTERMEDIATE

AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

BEGINNER

AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

SKILL WORK

Post workout
On a 8:00 clock:
6 attempts at a max-distance broad jump

SKILL WORK

Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.

RX

3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees

INTERMEDIATE

3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees

BEGINNER

3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees

MARY

// BENCHMARK

RX

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

INTERMEDIATE

AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

BEGINNER

AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.

RX

For load:
5-5-5-5-5
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)

INTERMEDIATE

6 rounds for time of:
10 DB burpee deadlifts (20/35 lb)
10 box jumps (20/24 in)

BEGINNER

6 rounds for time of:
10 DB burpee deadlifts (10/15 lb)
10 box step-ups (12/20 in)

SKILL WORK

Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.

RX

AMRAP 8:
20 walking lunges
20 burpees to a 6-in target

INTERMEDIATE

AMRAP 8:
15 walking lunges
15 burpees to a 3-in target

BEGINNER

AMRAP 8:
10 walking lunges
10 burpees to a target at max reach

SKILL WORK

Post-workout
Accumulate:
30-50 GHD hip extensions

MORRISON

BENCHMARK

RX

50-40-30-20-10 reps for time:
Wall-ball shots (14/20 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

INTERMEDIATE

50-40-30-20-10 reps for time with a partner:
Wall-ball shots (10/14 lb) (9/10 ft)
Box jumps (20/24 in)
KB swings (35/53 lb)
– Step down from the box.

BEGINNER

40-30-20-10 reps for time with a partner:
Wall-ball shots (6/10 lb) (9/10 ft)
Box step-ups (12/20 in)
KB swings (18/26 lb)
– Step down from the box.

SKILL WORK

Pre-workout:
Handstand and handstand walk practice

HEAVY DAY

RX

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-distance handstand walk

INTERMEDIATE

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep handstand shoulder taps

BEGINNER

On an 18:00 clock:
12:00 to establish a heavy 5-rep bench press
Rest 3:00
3:00 max-rep pike shoulder taps

Note changes to the schedule for this week:

CrossFit Kids & Teens M-T-W

Thursday, July 4th, 9:00am WOD ONLY

Friday, July 5th, 8:30am and 4:30am ONLY

SKILL WORK

Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.

POWER AMANDA

RX

9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)

INTERMEDIATE

9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)

BEGINNER

9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)