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

From the Blog

July 24, 2021

WOD: With a partner, against a 24:00 running clock, complete every 2:00 the following,

8 x dumbbell front squats

8 x dumbbell push press

8 x dumbbell dumbbell deadlifts

8 x alternating arm dumbbell snatch

Remaining time in 2:00 = max syncro burpees

*Score for the day = total synchro burpees

**Only one athlete works at a time (EXCEPT THE SYNCRO BURPEES)…how you divide the work each round is up to you.

July 23, 2021

STRENGTH: Barbell Cycling

2 rounds,

:15 seconds max reps – Power cleans @ 65% of 1 RM

:45 seconds rest

2 rounds,

:30 seconds max reps – Power cleans @ 68% of 1 RM

:30 seconds rest

2 rounds,

:45 seconds max reps – Power cleans @ 70% of 1 RM

:45 seconds rest

WOD: 4 rounds for time,

50 x double unders

20 x wall balls

1 round of “DT” (135/95, 95/65, 65/45)

1 minute rest

July 22, 2021

STRENGTH: Back squats

5-5-3-3-2

Immediately after completing the 2’s, drop to 40% of the weight used for the set of 2 and complete a burnout set

WOD:  5 rounds for time,

200 m run

18 x kettle bell swings

15 x box jumps

July 21, 2021

STRENGTH: Gymnastics Conditioning

3 sets for max reps,

Strict handstand push ups

Rest 1:00 between sets

3 sets for max reps,

Strict ring dips

Rest 1:00 between sets

WOD: For time,

30-20-10

Row

Kipping Handstand Push ups

2:00 rest

30-20-10

Row

Thrusters

July 20, 2021

STRENGTH: EMOM x 5 sets

2 x pausing push jerks + 1 x push jerk – based off 1 RM jerk

Pause occurs in the catch position of the jerk

Set 1 – 50%

Set 2 – 55%

Sets 3/4/5 – 60%

WOD: AMRAP in 12:00

5 x man makers

10 x toes to bar

20 x dumbbell lunges @ shoulder rack

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