WARM-UP

1:00 Bike

into…

1-2 ROUNDS
5/5 Ankle Circles
10 Forward Arm Circles
10 Up-Downs
10 Backwards Arm Circles
5 Lunge-Lunge-Squat

Into…

AMRAP x 5 MINUTES
:30 Bike Sprint
5 Burpee Broad Jumps
5 Box Jumps
5 Kip Swings

SKILL (ALL)

ON A 15:00 RUNNING CLOCK…*
Practice Gymnastics 1-5 Reps for Quality

Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Muscle-Up
ADV – Muscle-Ups

*This is a primer for tomorrow’s workout and additional skill development.

(No Measure)

WORKOUT (PERFORMANCE)

EVERY 3:00 x 5 SETS
15/12 Cal Assault Bike
10 Burpee Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Time)

*Cal C2: 20/15
Cal Echo: 12/10

WORKOUT (FITNESS)

EVERY 3:00 x 5 SETS
12/10 Cal Assault Bike
10 Burpee Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Time)

*Cal C2: 15/12
Cal Echo: 10/8

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Throughs 
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
5 Inchworm + Push Up + Bootstrapper
10 Scap Push Ups
5/5 Moose Antlers
10 Air Squats
5/5 Spiderman Twists
10 Dead Bugs

Into…

2-3 ROUNDS
8 Front Squats*
8 Push Press*
8 Ring Rows
8 Scap Pull Ups**

*RND 2: Complete 8 Thrusters in place of Front Squats and Push Press
**RND 2: Hanging Knee Raises

STRENGTH (ALL)

ON A 15:00 RUNNING CLOCK…
Start Light and Build to a 2-Rep Moderate-Heavy Squat Clean Thruster*

*Reps must be completed unbroken.

(Score is Weight)

WORKOUT (PERFORMANCE)

FOR TIME
21 Thrusters (115/75)
4 Rope Climbs
15 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME
21 Thrusters (75/55)
12 Knees to Elbows*
15 Thrusters
9 Knees to Elbow
12 Thrusters
6 Knees to Elbow
9 Thrusters
3 Knees to Elbow

*Strict Preferred. Option for Ring Rows.

(Score is Time)

KG BB: (35/25)

COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×3
Push Jerk*

*Pause :02 in the dip position. Use same weight as last week or go slightly heavier.

(Score is Weight)

2.) EMOM x 6 MINUTES
1 Wall Walk
+
5 Wall Facing Handstand Push-Ups*

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)

Closed for the Holiday, check the SugarWOD app on IOS and Android under the USBP El Centro Sector Honorfit for the regular scheduled programming. 

Holiday 4th of July WOD

Workout (All) with a partner*

249 Box Step-ups and (or) push-ups

17 Alternating Dumbbell Snatches (Heavy)

76 Up-downs or Burpies 

(*Solo cut WOD in half)

WARM-UP

TABATA (8 ROUNDS, :20 WORK // :10 REST)
Bike (start slow and increase pace each round!)

Into…

2 ROUNDS
5 Strict Presses
5 Behind the Neck Strict Presses
10 Kip Swings*
20 Alt. Plank Shoulder Taps**

*2nd Round → Tuck-Ups
**2nd Round → Alt. Pike Shoulder Taps

STRENGTH (ALL) — ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Push Press

Push Press for load:
#1: 3 reps

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
12/10 Cal Assualt Bike*
9 Push Press (115/75)
6 Knees to Elbows
3 Wall Walks

(Score is Rounds + Reps)

*Cal C2: 15/12
Cal Echo: 10/8

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10/8 Cal Assualt Bike*
9 Push Press (75/55)
6 Knees to Elbows
3 Half Wall Walks

(Score is Rounds + Reps)

*Cal C2: 12/10
Cal Echo: 8/6

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
5 Cartwheels
5 Somersaults
1:00 Wall HS Hold

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

Mobility Warm-up
8/8 Staggered Stance Good Morning
8 Kang Squats
:30/:30 World’s Greatest Stretch
10 Glute Bridge
8 90/90 Hip Switch
10 Alt Bird Dog

Into…

2 ROUNDS
10 BB RDL → 6 Jefferson Curls
10 Box Jumps → 6 High Box Jumps
:30 Hollow Hold → 10 Hollow Rocks

STRENGTH (ALL)

Deadlift for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps

Regional Individual 13.5

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

“CROSSFIT REGIONALS 2013 EVENT 5 (FITNESS)”

FOR TIME
21-15-9
Deadlifts (205/145)
Box Jumps (24/20)

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m Walk

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
10 Wall Ball Deadlifts
10 WB Alt. Around the Worlds
10 WB Strict Press
10 WB Ground to Overhead
100m WB Farmers Run

Into…

2 ROUNDS
300/250m Row
10 WB Front Squats w/ :01 Pause at Bottom*
10 WB Push Press*
10 Scap Push-Ups
5 Push-Up to Pike

*RND 2 complete 5 WB Thrusters + 5 WB shots.

WORKOUT (PERFORMANCE)

EMOM x 24 MINUTES
MIN 1&2 – 300/250m Row + Max Wall Balls (20/14)
MIN 3 – Rest
MIN 4&5 – 300/250m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (9/6)

WORKOUT (FITNESS)

EMOM x 24 MINUTES
MIN 1&2 – 250/200m Row + Max Wall Balls (14/10)
MIN 3 – Rest
MIN 4&5 – 250/200m Row + Max Push-Ups
MIN 6 – Rest

(Score is Total Wall Balls & Push-Ups)

KG WB: (6/5)

FINISHER (ALL)

6 SETS (:30 ON/ :30 OFF)
Banded Plank Hold

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 5×3
Push Jerk*

*Pause :02 in the catch position. Keep weight Moderate across all sets.

(Score is Weight)

2.) 3 SETS
20 Wall Facing Shoulder Taps
10 Wall Facing Handstand Push-Ups*

-Rest As Needed b/t Sets-

*If unable to do this movements, complete Pike Push-Ups instead.

(No Measure)

WARM-UP

2 ROUNDS
20 Bunny Hops
10 Empty Barbell High Hang Muscle Cleans
10 Alt. Elbow Punches
20 Ant. Tib Raises

Into…

2 ROUNDS
40 Single Unders or 25 Double Unders
10 Empty Barbell Clean Deadlifts
10 Empty Barbell Strict Press
20 Hollow Rocks

STRENGTH (ALL)

ON A 16:00 RUNNING CLOCK…
Build to a Heavy Complex…

2 Hang Cleans*
+
1 Shoulder to Overhead

*Option for Squat or Power.

(Score is Weight)

WORKOUT (PERFORMANCE)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 25 Double Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

WORKOUT (FITNESS)

EVERY 1:15 x 10 SETS
2 Hang Clean & Overhead (Athlete Choice) + 40 Single Unders*

*Athletes can build weight as they go. Missed reps do not count toward total weight.

(Score is Total Weight)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

5 ROUNDS FOR TIME
600m Run
15 Sandbag Ground to Shoulder (or Power Cleans 135/95)
20 DB Walking Farmer Lunges (50/35)
300m Row

(Score is Time)

WARM-UP

AMRAP x 5 MINUTES
:30 Bike
4 Sit-Ups
4 DB/KB Slides
4/4 DB/KB Deadlifts
4/4 Single Arm DB/KB Swings

Into…

AMRAP x 5 MINUTES*
:15 DB/KB Suitcase Hold
10 Alt. Russian Twists
:15 Single DB/KB Front Rack Hold
10 Alt. Bicycle Crunches
:15 Single DB/KB Overhead Hold

*Perform the holds all on one arm, then switch to the other arm on the next round.

WORKOUT (ALL)

2 ROUNDS FOR QUALITY
30/25 Cal Bike
200m DB/KB Farmer Carry (Athlete Choice)
30/25 Cal Bike
150 DB/KB Front Rack Carry
30/25 Cal Bike
100m DB/KB Overhead Carry

(No Measure)

FINISHER (ALL)

2 SETS
15 Sit-Ups
30 Russian Twists
60 Alt. Bicycle Crunches
1:00 DB/KB Alt. Slides

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
5 Inch Worm + Push Up
5/5 Split Squats
10 Up Downs
10 Tuck Ups

Into…

1 ROUND
10 Scap Push Up to Pike
10 BW Lunges
8 Burpees
10 Scap Pull Ups

Into…

1 ROUND
5 Pike Push Ups OR Hand Release Push Ups
10 Front Rack Lunges
6 Burpees Over DB
10 Strict Knees to Chest

SKILL (ALL)

EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold*
MIN 2 – :30 Hollow or Tuck Hold

*Option for Pike, Wall or Free Standing.

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
10 Handstand Push-Ups
20 DB Front Rack Alt. Lunges (50/35)
10 Burpees Over DB
2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 DB Front Rack Alt. Lunges (35/20)
10 Burpees
10 Tuck-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

3 ROUNDS FOR TIME
1000m Row
50m Sled Push
20 Burpee Broad Jumps
500m Row
30 Plate Ground to Overhead
200m KB Farmers Carry

(Score is Time)