Weekly Workouts

Monday

Skills
Back Squats 20-25 Minutes
5@60%
4@65%
3@70%
2@75%
1@80%
5@67.5%
4@72.5%
3@77.5%
2@82.5%
1@85%
Rest Periods 1-2 Minutes

WOD
For Max Calories
5-Minute Max Calorie Row
Rest 1 Minute
400 M Run For Time
Rest 2 Minutes
3-Minute Max Calorie Bike

These are max effort


Tuesday
 
Skills
3 Sets | 12-15 Minutes
200 M Suit Case Carry (1-Arm KBELL Walk) 70/55, 55/35, 45/25
15 Strict Pull Ups (Performance Weighted @30-40%)
1-Minute Accumulate Nose to Wall Handstand Hold

WOD
“Jelly Belly”
21-15-9-6-3 Reps of T2B Scale Knee Ups
15-12-9-6-3 Reps of Sit Ups
12-9-6-3-1 Reps of Dead Lift (Performance and RX: Body Weight, Fitness ¾ BW, Scale ½ BW)


Wednesday

Skills
Thruster
EMOM 7:
7-6-5-4-3-2-1 Build in Weight

WOD
Partner WOD
EMOM 20 “Hang in there Partner”
5 Thrusters Performance and RX 95/65, Fitness 75/45
5 Burpees

Partner B Hangs until Partner A is finished with the Reps. Athletes switch in the next minute.


Thursday

Skills
Alternating Tabata
Push Ups (Performance Banded)
Push Up Plank

WOD
6 Rounds of Grunt Work
Performance 18/15, RX/Fitness 15/12-Calorie Assault Bike
200 M Run
Sandbag/Stone Carry Length of Rig (Bear hug grip only) 150/100 or 100/70


Friday

Skills
OH Squats
Every 1:30 for 10 Minutes (7 Rounds)
7-6-5-4-3-2-1 Reps of OH Squat Build in Weight

WOD
“Jeremy”
21-15-9 Reps of…
OH Squats (Performance and RX: 95/65, Fitness 75/45, Scale: 45/15 or PVC)
Burpees

"Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow."

The workout known as "Jeremy" was originally a CrossFit Kids workout (using broomstick for overhead squats). Later a variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats. This version of the "Jeremy" Tribute WOD was first posted on crossfit.com as the workout of the day for Friday, July 25, 2008 (080725).

Jordan Lutz