FITNESS, AIM & ENDURANCE

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B. Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D. Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

GET YOUR TICKETS HERE!

FITNESS

A. Three sets of:

Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
400 Meter Run
10 Man-Makers

AIM

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run
10 Man-Makers

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C. One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D. Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters
If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

CROSSFIT MOMS

Rest Day

Our kids are stronger than your kids!

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

SPORT

A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D. For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

CROSSFIT MOMS

Advanced
5 rounds
500m row
10 thrusters #65

Intermediate
4 rounds
500m row
10 thrusters #45

Beginner
3 rounds
500m row
10 thrusters #15-25

The best things in life make you sweaty. -Edgar Allen Poe

TEAM WOD

In teams of two, with only one person working at a time, complete:
100 Box Jump Overs
800 Meter Run
100 Goblet Squats
800 Meter Run
100 Burpees
800 Meter Run

CROSSFIT MOMS

Advanced
4 rounds
400m run
12 backsquats #65

Intermediate
3 rounds
400m run/walk
12 backsquats #45

Beginner
3 rounds
200m run/walk
9 backsquats #25

CFOIB Kids Summer Camp ends Friday! Come out at 11:30am today and cheer them on as they demonstrate all the StrongKid moves they learned this week!

FITNESS

A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

AIM

A. Three sets of:
Push Press x 3-5 reps
Rest 2 minutes

B. In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

SPORT

A. Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B. Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.

C. Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed
OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees

CROSSFIT MOMS

Advanced
4 rounds
15 pull ups
15 dips

Intermediate
3 rounds
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 pull up progressions
10 dips

*Dips can be done on the rings, parallel bars or a bench.

Week 1: Joined CrossFit OIB. Cut out junk food and sodas.

Week 2: Began Nutrition Coaching with Coach K. Received a complete Nutrition Prescription to follow.

Week 3: 10 pounds down in 7 days. Hot Sauce is his new best friend.

MOTIVATION is what gets you started. HABIT is what keeps you going. Form new habits through clean eating, exercise and consistency . . . Results guaranteed.

Contact Coach K for your Nutrition Prescription. karen@crossfitoib.com

FITNESS

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

AIM

A. Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

SPORT

Rest Day

CROSSFIT MOMS

Rest Day