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Thursday – August 1

Part 1:

4 Sets (Not for time)

4 Handstand Push Up Negatives (3-5 seconds)

2 High Hang Snatch High Pulls

Rest 10 seconds

2 Low Hang Snatch High Pulls

*Weight shouldn’t be heavy, work on mechanics

Part 2:

400 M Run

10 DB Push Press (5 R/ 5 L)

10 Hang DB Snatch (5 R / 5 L)

400 M Run

20 DB Push Press (10 R/ 10 L)

20 Hang DB Snatch (10 R / 10 L)

400 M Run

30 DB Push Press (15 R/ 15 L)

30 Hang DB Snatch (15 R / 15 L)

400 M Run

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*Be patient today in Part 1.  You will get your chance to sweat.  If you had trouble with handstand pushups in the Bison Benchmark – this is a focus day for you.

Wednesday – July 31

3 Rounds

1:30 on / :30 rest

14/11 Cal Row + Max Double Unders

*Record Double Unders

2 Minute Rest

3 Rounds

1:30 on / :30 rest

12 Burpees to Target + Max Wall Balls

*Record Wall Balls

2 Minutes Rest

3 Rounds

1:30 on / :30 rest

30 Air Squats + Max Pus Ups

*Record Push Ups

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*Classic day of building aerobic capacity through interval work.  Today is a good day to work on double unders!

Tuesday – July 30

BISON BENCHMARK #16

For Time:

2 Rounds

3 Strict Handstand Push Ups

6 Snatches (115/75)

2 Rounds

5 Strict Handstand Push Ups

6 Snatches

2 Rounds

7 Strict Handstand Push Ups

6 Snatches

2 Rounds

9 Strict Handstand Push Ups

6 Snatches

*10 Minute Cap

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Olympic Lifting – 815pm

A) Power clean (3-sec pause at knee) to heavy single

B) Front squat

5 x 2 @ 105% of max clean

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*BENCHMARK TIME!!  Whether you realize it or not, every single day is a step forward on everyone’s fitness journey.  You have tools to perform this workout.  More importantly, immediately after you are done, take note of how the workout went – how you felt, where you stalled out, what movements gave you trouble – and spend the next cycle improving!

Monday – July 29

Part 1:

3 Rounds

400 M Run

14 Front Rack Lunges (135/95)

14 Pull Ups

*12 Minute Cap

*No Butterfly pull ups

*Not recording

Part 2:

3 x 2

3 x 1

Pause Front Squat

*Pause 1-2 seconds at bottom.

*Record heavy single

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Use part 1 to prime your body for the heavy squats. Avoid the redline stage and try to get all the lunges done unbroken. Part 2 we prep for our 1 Rep Max Squat Clean and Jerk re-test next week! Let’s see how this compares to your heavy singles last week!

Saturday – July 27

In Teams of 2 (1 working / 1 resting)

900/600 M Row (switch every 150/100)

then

14 Rounds – I go, you go (7 each)

5 Handstand Push Ups

4 Burpees Over Bar

3 Deadlifts (205/135)

then

900/600 M Row (switch every 150/100)

then

14 Rounds – I go, you go (7 each)

5 Deadlifts

4 Burpees Over Bar

3 Handstand Push Ups

*33 Minute Cap

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If you and your partner want to finish this one, you better hustle out of the gate. Intensity should be high from start to finish, so don’t hesitate to scale more than usual to keep yourself moving.

Friday – July 26

60 Double Unders

20 Chest to Bar Pull Ups

60 Double Unders

30 Back Squats (135/95)

60 Double Unders

400 M Run

30 Double Unders

10 Muscle Ups (Scale = 1 Pull Up + 1 Push Up 10x)

30 Double Unders

20 Back Squats (165/115)

30 Double Unders

200 M Run

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So much going on in this workout! Try to view this as 6 couplets mashed together….don’t get overwhelmed by the big picture. Be sure to choose a weight you can get the squats done in 1-2 sets. Move well!

Thursday – July 25

Part 1:

3 Sets

3 Front Squats + 1 Jerk

3 Sets

2 Front Squats +.1 Jerk

3 Sets

1 Front Squat (No Jerk)

Part 2:

“Grace”

30 Clean and Jerks

*8 Minute Cap

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Second time in 2 days that we are going heavy overhead. This time it is AFTER heavy front squats. Try to feel and note the difference between this and doing Push Press. If you want to really go after heavy squats, wait until you reach the singles (no jerk there). “Grace” is one of THE Crossfit benchmarks. Pick a weight you can constantly move at an urgent pace!

Wednesday – July 24

200 M Run

10 Burpees to Target

.

200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

.

200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

,

200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

20 Ring Dips

.

200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

.

200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

.

200 M Run

10 Burpees to Target

*30 Minute Cap

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Bring your engine. Bring your guts. Get this done.

Tuesday – July 23

Part 1:

AMRAP 8

8 Alternating Weighted Step Ups (1 DB – held however you want)

4 Strict Handstand Push Ups

8 Alternating Weighted Reverse Lunges (1 DB – held however you want)

4 Strict Pull Ups

Part 2:

2 Sets

3 Push Press + 1 Jerk @ 60-65%

2 Sets

2 Push Press + 1 Jerk @70-75%

2 Sets

1 Push Press + 1 Jerk @80-85%

2 Sets

1 Jerk @90+%

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Part 1 won’t be fast for most, but that doesn’t mean the intensity will be down. Focus on clean movement, don’t obsess over your speed. You should be primed to put some serious weight over your head in Part 2. Use the Push Press to perfect your hip extension and then GET UNDER THE BAR on your jerks!