Friday 07.12.24

Friday 07.12.24

  STRENGTH Tempo Deadlifts 3x5 * Tempo (31X1) * Use the same moderate weight for all sets. Goal is heavier than workout weight.   INGUZ WOD "A Bar Song" 3 Rounds for Time: 500/400 Meter Row, 1200/1000 Meter Bike, or 400 Meter Run 25 Deadlifts (155/105#) 12...

Thursday 07.11.24

Thursday 07.11.24

  INGUZ WOD "Time to Tabata" (8 Sets / :20 On/ :10 Off) TABATA 1 - Up-Downs TABATA 2 - V-ups or Tuck-ups TABATA 3 - Shuttle Runs TABATA 4 - Ring Rows * Complete a full tabata before moving to the next after 1:00 rest. * Shuttle Runs (1 Rep= 25') Finisher 3 Sets:...

Wednesday 07.10.24

Wednesday 07.10.24

  STRENGTH Clean & Jerk 3-3-3-2-2-1-1 * Option for Squat or Power. * Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range.   INGUZ WOD "Clean Break" 12 Minute EMOM: MIN 1 - 15/11 Calorie Bike or 20/15 Calorie Row MIN 2 - Max...

Tuesday 07.09.24

Tuesday 07.09.24

  INGUZ WOD "Leg-acy" 20 Minute AMRAP: 20 Air Squats 10 DB Farmers Alt. Step-Ups (50/35#)|(24/20") 20 Hand Release Push-Ups 10 DB Farmers Alt. Step-Ups 20 Sit-Ups Finisher Every 3:00 x 3 Sets: 12/12 Single Arm DB Row 20-25 Supinated Band Pull-Aparts * Rest with...

Monday 07.08.24

Monday 07.08.24

  STRENGTH Snatch 3-3-3-2-2-1-1 * Option for Squat or Power. * Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range.   INGUZ WOD "Get A Grip" For Time: 100 Double Unders or 200 Singles 50 Hang Power Snatches (75/55#) 100 Double...

Sunday 07.07.24

Sunday 07.07.24

  GYMNASTICS On an 8:00 running clock... Practice Rope Climbs * Focus on fully opening the hips before repositioning the hands.   INGUZ WOD "Tarzan Trials" 16 Minute EMOM: MIN 1 - 12 Box Jumps (30/24#) MIN 2 - 15 Burpees MIN 3 - Max Rope Climbs MIN 4 - 100...

Saturday 07.06.24

Saturday 07.06.24

  STRENGTH Clean Complex On a 20:00 running clock... Build to a moderate-heavy complex 1 Power Clean + 1 Hang Clean + 2 Shoulder to Overhead * Option for Squat or Power.   INGUZ WOD "Chasin' You" In teams of 2... For Time: 800 Meter Run 60 Power Clean &...

Friday 07.05.24

Friday 07.05.24

  INGUZ WOD "Quad Bless" 15 Minute AMRAP: 9 'No Push-Up' Renegade Rows (50/35#) 12 DB Front Squats 15/11 Calorie Bike, 20/14 Calorie Row, or 200 Meter Run * 1 Rep = Row (R) + Row (L). Post-Wod Strength 4x5 Tempo Back Squat (31X1) * Build to a moderate weight and...

Wednesday 07.03.04

Wednesday 07.03.04

  INGUZ WOD "Bradshaw" 10 Rounds for Time: 3 Handstand Push-Ups 6 Deadlifts (225/155#) 12 Pull-Ups 24 Double Unders * 22 minute time cap.     MOVE 45   EMOM x 8 MINUTES MIN 1 - :50 Single Unders (or Toe Taps) MIN 2 - :50 Alt. DB Hang Snatch -2:00...

Links

CrossFit Journal: The Performance-Based Lifestyle Resource

July 2024
S M T W T F S
 123456
78910111213
14151617181920
21222324252627
28293031  

Categories