CrossFit CR10: July 2016

Sunday, July 31

8/1/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

4-5 rds
5 hang power cleans 45/35
5 front squat
5 strict press

BUY IN

every 90 sec:
clean & jerk
5 sets x 2 reps

between 75-85%

SKILL

resetting your hands after the clean

WOD

for time:
50 walking lunges
40 knees to midline
30 s2oh 95-65
20 burpee box jump over 24/20
10 strict pull ups

free: v ups/hrpu/ring rows
comp: alt pistols/ttb/135-95/mu

CASH OUT

run 1 mile

MOBILITY

hip flexors

Thursday, July 28

7/29/2019

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

5 rds
3 Hang Snatch 45/35
5 Strict press 45/35

7 Air Squats
9 Mountain Climbers

BUY IN

Hang Snatch
3 sets x 2 reps @ 75%
2 sets x 2 reps @ 80%
rest ~1 min and 30 seconds

SKILL

Rest on the sit ups

WOD

For Time:
45-30-15
Wall Balls 20/14
Sit ups
Box jumps 24/20

free: 14/10 - step ups
comp: v-ups

CASH OUT

Handstand hold 30 seconds
SUPERSET
strict press x 5 reps AHAP

MOBILITY

Quads

Wednesday, July 27

7/28/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips/Box Dips

BUY IN

Front Squat
4 sets x 1 Rep
AHAP
rest ~1 min and 30 seconds

SKILL

Bring bar off of pound pads to do burpees

WOD

For Time:
21 hang power clean 95/65
21 burpees over the bar
100 double unders
15 HPC
15 burpees over bar
75 DU
9 HPC
9 Burpees over bar
50 DU

free: Goblet Squat 35/18 - SU 1:1
comp: 135/95

CASH OUT

Run 335m x 5

MOBILITY

Traps and hamstrings

Tuesday, July 26

07/27/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

do buy in and then prior to starting metcon, complete:
250m run
15 sit ups
15 push ups
250m row

BUY IN

Power clean and Power Jerk (= 1 rep)
2 reps @ 75%
2 reps @ 75%
2 reps @ 75%
2 reps @ 80%
2 reps @ 80%

rest ~1 min and 30 seconds

SKILL

Race for your breaks

WOD

Every 3 minutes, for 36 minutes each station (12 total rounds, 3 times at each station)
Station 1: 40/30 cal assault bike
Station 2: 30 DU + 20/15 pike press
Station 3: Run 400m
Station 4: 20 knees to midline + 20 push press 75/45

free: HRPU instead of PP
comp: 50/35 Calories of Assault Bike/ 50 DU + 20/15 HSPU/Toes to Bar + 20 Push Presses (95/65 lbs)

CASH OUT

3 sets: 6-10 ring dips
3 sets: 5 ring pull ups (palms facing)

MOBILITY

Triceps

Monday, July 25

7/26/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

pause back squat
4 sets x 1 rep
ahap

SKILL

break up pull ups into manageable sets and go big sets on kbs

WOD

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings 53-35

free: ring row/35-18
comp: c2b/american swings 53-35

CASH OUT

3 Sets: False Grip Pull-Up Hangs
(hang at bottom for 10 – 30 seconds)

MOBILITY

forearms

Sunday, July 24

7/25/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
250m row
12 Burpees
1 Wall walk

then quick burgener

BUY IN

Snatch
5 sets x 2 reps
@ 75-85%

*tng preferred not mandatory

SKILL

snatch pull 4 sets x 3 reps
65-75%

WOD

5rft:
30 DU
10 Hang snatch 75/45
20 Front rack reverse lunges 75/45

free: SU/KB SDHP 35-18/walking lunges
comp: 50/115-75

CASH OUT

bb good morning
3 x 10

MOBILITY

everything

Thursday, July 21

7/22/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

Hang Clean
5 sets x 2 reps @75%

SKILL

Stagger the starts to use the rowers

WOD

For time:
Row 1000 Meters
25 Thrusters (75/45 lbs)
25 Knees to midline
100 Double-Unders
25 Knees to midline
25 Thrusters

free: wallballs 14-10/v ups/SU 1:1
comp: 95-65/ttb

CASH OUT

Run 800m x 2

MOBILITY

everything

Wednesday, July 20

7/21/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

5 rds
15 jumping air squats
10 deadlift 75/45
5 push ups (hands on
box if they are a weakness)

BUY IN

Front Squat
4x2 AHAP

SKILL

finding a proper "Strict pull-up" scale

WOD

Every 2 minutes for 10 sets (20 min)
3 strict pull ups(as strict as possible, use band if needed)
5 Deadlifts 185/135
7 pike press

free: ring row/10 KB DL 35-18 / HRPU
comp: MU/225-205/sHSPU

CASH OUT

3 sets: 6-10 ring dips
3 sets: 5 ring pull ups (palms facing)

MOBILITY

hamstring w/ strap

Tuesday, July 19

7/20/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

3 rds
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

*quick burgener then*
Power snatch + Snatch (second can be a power snatch + ohs)
2 sets x 2 @ 65%
2 sets x 2 @ 70%
2 sets x 2 @ 75%
every 1min 45sec for 6 rounds

SKILL

no breaks, one pace. you can go UB if you breathe correctly and pace.

WOD

For time:
Run 400 Meters
30 Kettlebell Swings 53/35
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

free: 35-18
comp: 70-53/burpee to 6" target

CASH OUT

3 Sets: False Grip Pull-Up Hangs
(hang at bottom for 10 – 30 seconds)

MOBILITY

forearms

Monday, July 18

7/19/2016

ANNOUNCEMENTS

Sunday, July 17

7/18/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Clean and Jerk
5 sets x 2 reps
between 70-80% 1RM

TNG preferred but not mandatory

SKILL

how to NOT slam an empty barbell between sets

WOD

With a 25 min time cap complete:

"Monti"

5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
95-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
95-lb. snatches, 10 reps

"Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole."

free: hold 18# kb X 2
comp: 135# OLY

CASH OUT

handstand hold 30 sec
super set with
strict press x 5 reps ahap

MOBILITY

Quad smash

Thursday, July 14

7/15/2016

ANNOUNCEMENTS

Wednesday, July 13

7/14/2016

ANNOUNCEMENTS

Pages

Sunday, July 31

Thursday, July 28

Wednesday, July 27

Tuesday, July 26

Monday, July 25

Sunday, July 24

Thursday, July 21

Wednesday, July 20

Tuesday, July 19

Monday, July 18

Sunday, July 17

Thursday, July 14

Wednesday, July 13

Tuesday, July 12

Monday, July 11

Sunday, July 10

Thursday, July 7

Wednesday, July 6

Tuesday, July 5

Monday, July 4