WOD: 07/24/19
“Sevengill”
28 minute EMOM:
1: Max Toes to Bar
2: Rest
3: Max Calorie Row
4: Rest
WOD: 07/23/19
“Mako”
3 rounds for time of:
12 power snatch 95/65-lbs.
12 burpees over the bar
Rest as needed.
3 rounds for time of:
8 power snatch 115/75-lbs.
12 burpees over the bar
Rest as needed.
3 rounds for time of:
4 power snatch 135/95-lbs.
12 burpees over the bar
WOD: 07/22/19
Work up to a Heavy:
Hang Squat Clean
“Thresher”
15 minute AMRAP of:
3,6,9,12,15…
Power cleans, 135/95-lbs.
Handstand push ups
WOD: 07/21/19
“Hades”
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Devil’s Press, 50/35-lb. DBs
*After each set 150m Sprint.
WOD: 07/20/19
“Aphrodite”
For time:
400m relays until 1 mile
Then,
3 rounds
30 syncro Goblet Squats, 53/35-lbs.
15 syncro Burpee Pull ups
Into,
400m relays until 1 mile
WOD: 07/19/19
“Alexander The Great”
In 10 minutes:
Establish a 5RM Back Squat
Rest 2 minutes.
In 10 minutes:
Establish a 3 RM Front Squat
Rest 2 minutes.
In 10 minutes:
Establish a 1RM Overhead Squat
The back squat requires the structures of the lower body and core to work synergistically to accomplish the task. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability. CrossFit® - Forging Elite Fitness® (https://www.crossfit.com/)
The front squat builds exactly off the mechanics of the air squat. All that is added is a load supported in the front rack position where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor.
"The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability.
WOD: 07/18/19
“Helen of Troy”
3 rounds each for time of:
Row 500m
20 Kettlebell Snatches, 70/53-lbs.
10 Chest to Bar Pull-ups
*rest as needed between rounds.
COMPETITION AT THE CROSSFIT GAMES
The 2019 Reebok CrossFit Games are held the week of July 28 through Aug. 4. The competition begins on Thursday, Aug. 1, with a field of National Champions, invited athletes from Sanctionals, and top finishers in the 2019 Open.
The field of individuals begins with 148 men and 134 women. After the first event, the field cuts to 75 athletes and progressively narrows over the course of events to 50, 40, 30, 20, and then to the final 10 athletes.
The team competition will also narrow throughout the weekend. More information on the schedule and scoring will be released in the following weeks.
WOD: 07/17/19
“Hercules”
33-27-21-15-9 reps for time of:
Deadlifts, 135/95-lbs.
Push-ups
Box Jumps, 24”/20”
Extra Work:
Romanian Deadlifts 3 x 10
Hip Extensions 3 x 10-15
CrossFit Seminar Staff member Julie Foucher demonstrates the glute-ham-developer hip extension. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
WOD: 07/16/19
“Achilles’ Heel”
20 minute AMRAP of:
60 second Handstand Hold
30 Toes to Bar
15 Turkish Get-ups, 50/35-lb. DB
CrossFit Seminar Staff member James Hobart demonstrates the Turkish get-up. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™
WOD: 07/15/19
10 minutes to establish a heavy:
Hang Power Clean and Jerk
“Athena”
3 rounds for time of:
200m Run
20 Hang Power Cleans, 95-lbs.
200m Run
20 Push Jerk, 95-lbs.
If you are a Fan of the CrossFit Games then you will definitely find some laughs and entertainment in this documentary following Second Fittest Man on Earth, Patrick Vellner.
In the 2nd season of "All In", meet our new Crossfit hero: Alberta native Patrick Vellner (2nd Place, 2018 Crossfit Games). Follow along as he tries to get back to the Crossfit Games and unseat 3-time champion Mat Fraser to be named 'The Fittest Man on Earth.'