Monthly Archives: August 2014

Fitness 15 minutes: Dead lift technique 12 minute AMRAP 10 Russian KB swings Front rack KB carry R 10 Russian KB swings Front rack KB carry L 10 T2B Performance 15 minutes: Work up to heavy 5 RM Dead lift 12 minute AMRAP 10 Russian KB swings Front rack KB carry R 10 Russian KB swings Front rack KB carry L 10 T2B Sport Row 21,097 m  

Fitness and Performance 4 sets: Strict BB press x 5-8 Banded reverse fly’s (W-T-Y) x 18’s Russian step ups x 8-10 each leg 4 sets: 2 minute clock: 12 slam balls Suicide sprint AMRAP burpees 2 minute Rest Sport CrossFit Team series: Event 4 For time: 30 calorie row 30 burpee over bar 30 hang power clean 135/95 Masters 125/85 Scaled 105/75 Females first, males second, one athlete working at a time CrossFit Team Series: Event 1 Teams of 4, 24 minute AMRAP 30 DU 15 snatches 75/55 Masters 65/45 Scaled 60 SU and 65/45 Male athletes perform movements for 12 minutes then female athletes perform movements for 12 minutes  

Fitness 4 sets: Front Squats x 6-8 reps (3 second eccentric) Rest 60 seconds One arm DB Rows x 8-12 (perfect control) Rest 90 seconds 10-8-6-4-2 Strict Horizontal TRX rows Strict Dips Goal is technique and not speed, work with lower intensity and try your best to complete unbroken sets.  Rest as needed between sets. Movement standards will be based on your level 1 requirement sheets. Performance 15 minutes: Build up to a heavy 3 RM Front Squat 10-8-6-4-2 Strict pull ups Strict Ring dips Sport Part A) CrossFit Team Series: Event 3 Teams of 4, 10 minutes to establish 3 RM Front Squat each Part B) For time CrossFit Team Series: Event 2 Teams of 4, 30-20-10 Thrusters 95/65 CTB pull ups First 2 athletes complete all reps then hand off to next 2 athletes Masters: 75/55 & Standard pull ups Scaled: 65/45 & 15-10-5 Standard pull ups

Fitness “Rebel Conga line” 5 sets for time: 250 m row 10 HR push ups 15 ab mat sit ups 20 step ups Performance “Rebel Conga line” 5 sets for time: 250 m row 6 HSPU 15 GHD sit ups 20 box jumps 24/20 Sport Rest Day