Coach K testing out the True Mudd course at Low Country Preserve in Tabor City.

Check out their website for future races in our area. There’s one this weekend!

Endurance

45 minute Row for distance.

FITNESS & AIM

A. Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds

B. Four sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

SPORT

A. Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps

B. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D. Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups
(If you know that you will not be able to keep pace, modify the reps and try to maintain that rep scheme for all 5 minutes.)

CROSSFIT MOMS

“Baby Michael”

Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows

Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows

Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups

Tricia, faster than that little BMW of hers.

FITNESS

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
AbWheel Roll-outs x 6-8 reps @ 3011
Rest 45 seconds

B. Complete as many Burpees as possible in 3 minutes

AIM

A. Six sets of Bench Press
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 – x 1 rep
*Set 4 – x 3 reps
*Set 5 – x 2 reps
*Set 6 – x 1 rep
Rest 2-3 minutes between sets

B. Complete as many Burpees as possible in 3 minutes

SPORT

A. Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)

C. Three sets of:
Snatch Push Press x 3 reps
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds

D. Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

CROSSFIT MOMS

Rest Day

Fire is the test of gold; adversity, of strong men. -Martha Graham

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

– OR –

Team “Chief”

Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

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

If you are in your comfort zone, you are still warming up.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Lateral Squat x 8-10 reps each leg @ 2011
Rest 45 seconds

B. For time:
1000 Meter Row
60 Kettlebell Swings
30 Push-Ups
600 Meter Run

AIM

A. Take 12-15 minutes and build to a 1RM Snatch

B. For time:
1000 Meter Row
60 Kettlebell Swings (24/16 kg)
30 Ring Dips
600 Meter Run

SPORT

A. Take 15-20 minutes to build to a heavy Snatch

B. Take 15 minutes to build to a heavy Clean & Jerk

C. Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

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.

Catching and/or creating a breeze on a muggy morning.

FITNESS

A. Four sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Walking Lunges x 8-10 steps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Complete as many reps as possible in 7 minutes of:
2 Wall Climbs
7 Thrusters (Barbell or Dumbell)
100 Meter Run

AIM

A. Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets

B. Complete as many reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Front Squats (95/65 lbs)
7 Toes to Bar

SPORT

AEROBIC RESTORATION DAY

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors)

CROSSFIT MOM

Rest Day