FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

Workouts

July 20, 2018

WOD: In a team of two, complete for time, one person working at a time,

Burpee buy in: 50 x you go I go, then….

70 x cal row
40 x power cleans 

40 x box jumps 

60 x cal Row
40 x push jerks 
40 x pull ups 

50 x cal row
40 x power cleans 
40 x box jumps

40 x cal row
40 x push jerks 
40 x pull ups

Level 1 teams: reduce cals to a count of 50, 40, 30, 20 respectively and drop reps to 30’s

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July 19, 2018

STRENGTH: Back squat 5-5-5-5-5

WOD: For time,

100 x wall balls 

10 rounds of,

5 x DB box step up and overs 

10 x abmat sit ups

July 18, 2018

STRENGTH: Rotate for 5 cycles, 1 min per station, rest any remaining time,

Station 1 – 8 x feet elevated ring rows

Station 2 – 30 sec nose to wall handstand hold

Station 3 – side plank x 20 sec, each side

WOD: For time,

200 m run

50 x Burpees
40 x Kettlebell swings 
30 x Sit-ups
20 x Pull-ups 
10 x Handstand push-ups 

200 m run

OLYMPIC LIFTING 

STRENGTH: A) Deadlift

5 sets of 3 reps (these should be touch and go, don’t let go) – 75-80% of 1 RM

B) Good mornings

4 sets of 8 reps 

WOD: For time,

3-6-9-12-9-6-3 of

Deadlifts 

Box jumps

 

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July 17, 2018

STRENGTH: Overhead squat EMOM x 3 reps for 10 sets 

WOD: Open 14.1

Complete as many reps as possible in 10 minutes of,

30 x double unders 

15 x power snatches

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July 16, 2018

STRENGTH: Complete 4 sets (as a superset…meaning do the dips directly after the bench, then rest)

Dumbbell bench presses x 8-10

Dips x 8 – 10

WOD: 12 minute AMRAP, increasing reps by 3’s each round (3’s, 6’s, 9’s, 12’s…)

Push Press 

Toes to Bar 

Complete 25 x double unders after each round 

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