🔷 We hope everyone had a great 4th of July weekend and you’re ready to get back in the gym and put in some work. Now that the holiday weekend is over, let’s buckle down on your fitness.
Programming
-Monday-
CrossFit: Bench Press then Box Jump Over, Single-Arm DB Hang Clean & Jerk, and 200m Runs
At-Home: Box Jump Over, Single-Arm DB Hang Clean & Jerk, and 200m Runs
Bodyweight: Jumping Squat, V-Up, and 200m Runs
Notes: Starting the week with a Bench Day! Then a quick moving triplet that hits the whole body.
-Tuesday-
CrossFit: Overhead (or Front) Squat strength then Strict Pull Ups, Push Ups, and Air Squats
At-Home: Strict Pull Ups, Push Ups, and Air Squats
Bodyweight: Situp, Push Up, Air Squat
Notes: Taking time to practice or improve strength on the OHS or Front Squat (if unable to get into position for the OHS). Then it’s a 1/2 Strict Cindy.
-Wednesday-
CrossFit: Power Clean work then Hang Power Clean and Lateral Burpee over the Bar
At-Home: Dumbbell Hang Power Clean and Lateral Burpee over DB
Bodyweight: Jumping Lunge, Burpee, Russian Twist
Notes: Triples and Singles for heavy Power Clean work then Interval work on the HPC and Lateral Burpees. It’s going to be a burner!
-Thursday-
CrossFit: Pull Ups and Strict Ring Dips then Runs, Situps, Lunges, Alt V-Ups, and Wall Balls
At-Home: Runs, Situps, Lunges, Alt V-Ups, and DB Thruster
Bodyweight: Runs, Situps, Lunges, Alt V-Ups, and Air Squats
Notes: Quick Gymnastic EMOM as part of the warmup then a longer fun Chipper getting us in the 15-20 minute range. Easier movements but lots of sweat.
-Friday-
CrossFit: Deadlift strength/skill then Deadlifts, Power Snatches, and Double Under
At-Home: Double Dumbbell Deadlift, Double DB Snatch, and Double Under
Bodyweight: Glute Bridge, Push Up, Lateral Hops
Notes: Continuing to build back up on deadlift strength then hitting an AMRAP triplet with a light barbell and a jump rope.
-Saturday-
CrossFit: Squat Clean, Toes-to-Bar, Thruster, and Pull Up
At-Home: Double Dumbbell Squat Clean, T2B (or V-Up), Double Dumbbell Thruster, Pull Up (or DB Row)
Bodyweight: Jumping Squat, V-Up, Jumping Lunge, Situp
Notes: We’ve got a two-parter with a partner. Hitting 2 separate AMRAPs with a rest in-between. You’ll split reps as needed with your partner so one is working and one is resting at all times.