Programming: Week of July 14

Monday

Part A

Press – 12 Minutes to find 1RM

Part B

“Satan’s Whiskers”
3 RFT
10 CTB Pullups
10 Front Squats (165 / 115) – pulled from floor
10 Burpees


Tuesday

Part A

Sumo Deadlift @ 3010

– ramp up to heavy set of 5 with strict tempo (no ego)
– 3 second negative keeping chest up and lats engaged
– 0 second pause at bottom (IE touch and go)
– 1 second lifting keeping chest up
– 0 seconds (no pause) at top of movement
– use straps if you have them

Part B

For time:
15 Sumo Deadlifts
30 Hand Release Pushups
Run 400 Meters
10 Sumo Deadlifts
20 Hand Release Pushups
Run 400 Meters
5 Sumo Deadlifts
10 Hand Release Pushups
Run 400 Meters

– Sumo Deadlift weight is 75% of today’s heavy set of 5


Wednesday

Part A

Skill: Rope Climbs (Russian, Spanish, Scaled)
– if you have a solid wrapped climb, work on legless or L-Climbs starting at a seated position

Part B

1 Minute Stations for 3 Rounds
Row for Cals
Rope Climb
20yd Sled Drags (forward or backward)
Abmat Situp
Double Under

– rest 1 minute after each round


Thursday

Part A

Back Squat – 15 Minutes to find 1RM

Part B

2 Rounds of
Row 20 Cals
30 Wallballs
20 Toes to Bar
30 Box Jumps

– rest about 5 minutes between rounds
– throwback to 2011 CrossFit Games Finale “The End”


Friday

Part A

Power Snatch

– 8 minutes to find heavy single
– if you PR, record in BHP

Snatch Pull

1×3 @ 100% of Snatch
1×3 @ 105% of Snatch

– use straps if you have them
– % based on all time squat or power snatch PR, whichever is higher
– chest high throughout entire pull, if have mobility issues stack 45lb plates to use as blocks to start from

Part B

5 RFT
5 Shoulder to Overhead (155 / 105)
10 Burpees with lateral jump over bar


Saturday

Gym Closed for 2014 Commonwealth Games