CrossFit – Thu, Aug 3

Strength Warm up

2-3 Sets
10 Hand Release Push Up
5 Single Arm Dumbbell Bench Press (each side, moderate)

Bench Press 5×3

*Do a set every minute.

3 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE

Double Kettlebell Front Rack Walking Lunges 4×10

*Do a set every 2 minutes.

10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE

Movement Prep/Activation & Increasing Heart Rate

1. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Ski (moderate)
10 Double Dumbbell Cuban Press (light)
15 Banded Good Morning
:30 Handstand Hold
:15 Bar Hang
Warm Up to Power Snatch weight.

2. Workout Prep

1 Set (at workout pace):
5 Power Snatches (75/55)
:10 Handstand Hold
5/3 Calorie Ski
:10 Pull Up Bar Hang

Bumblebee and Sam Witwicky

Partner Throwdown Thursday
For time:
150 Power Snatches (75/55)
*Handstand Hold


100/80 Calorie Ski
*Pull Up Bar Hang

*One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.

Cool Down

2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)