WARM-UP

1-2 ROUNDS
6 Push-Up to Down Dog
6 Alt. Elbow Punches
6/6 Sciatic Nerve Flosses

into…

AMRAP x 6 MINUTES
6 Barbell Goodmornings
6 Alt. Deadbugs
6 Hang Muscle Cleans
6 Burpees over the Bar

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Deadlift

Deadlift for load:
#1: 3 reps

“POWER ELIZABETH (PERFORMANCE)”

FOR TIME
21-15-9
Power Cleans (135/95)
Ring Dips

(Score is Time)

KG BB: (60/42.5)

“POWER ELIZABETH (FITNESS)”

FOR TIME
21-15-9
Power Cleans (95/65)
Dips*

*Option for Box, Bench, or Rings.

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
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.) 5×5
Push Jerk*

*Keep weight Light-Mod. Practice a wider stance, roughly squat stance, and practice cycling the barbell.

(Score is Weight)

2.) EMOM x 8 MINUTES
3-5 Wall Facing Handstand Push-Ups*

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

(No Measure)

WARM-UP

AMRAP x 5 MINUTES
8/6 Cal Bike
10 Scap Push-Ups
10 Alt. Plank or Pike Shoulder Taps
5/5 Single Arm DB Deadlifts

Into…

AMRAP x 5 MINUTES
8/6 Cal Bike
5 Push-Ups to Down Dog
5/5 Single Arm DB Hang Snatch*
:15 Handstand or Pike Hold

*On the second go around, switch to 8 Alt. Hang DB Snatches.

SKILLS (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Inversion Movements…

Inversion Movement Options…
Cartwheels
Somersaults
Tripod Headstand Hold
Wall/ Free Standing Handstand Hold

(No Measure)

WORKOUT (PERFORMANCE)

4 SETS FOR TIME
3 Wall Walks
8 Handstand Push-Ups
12 Alt. Hang DB Snatches (50/35)
24/20 Cal Assualt Bike*

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 SETS FOR TIME
3 Wall Walks
8 DB Strict Press (35/20)
12 Alt. Hang DB Snatches
20/15 Cal Assualt Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…
Foam Roll Lats and T-Spine

(No Measure)

EXTRA CREDIT

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.

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*

*Slightly heavier than last week.

(Score is Weight)

WARM-UP

1 ROUND
200 M Run
10/10 Leg Swing
10 Calf Raises
10 Alt Shoo the Chickens
10 Alt Open the Gate hip openers

Into…

2 ROUNDS
1:00 Row
30 Single Unders → 30 Dubs
:15 Hollow Hold + 10 Hollow Rocks

WORKOUT (ALL)

AMRAP x 35 MINUTES
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
5 Up Dog-Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups

Into…

1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows

Into…

1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 – 1 Rep of Barbell Complex (Building to Workout Weight)*

*Barbell Complex…
1 Clean Deadlift
+
2 Hang Power Cleans

(Score is Heaviest Weight)

Nasty Girls V2

3 rounds for time of:
• 50 one-legged squats, alternating
• 7 muscle-ups
• 175-lb. hang power cleans, 10 reps

Nasty Girls

3 rounds for time of:
• 50 Squats
• 7 Muscle-ups
• 135 lb Hang power cleans, 10 reps

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
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
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**

-Rest As Needed b/t Sets-

*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees onto triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.

(No Measure)

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)