CROSSFIT TRENCHES – CrossFit
Snatch (5×2 @ 60% of 1RM)
This si a SQUAT snatch
Metcon (Weight)
8min EMOM of:
Odd: 8 OHS* (no rack)
Even: 10 HSPU
*Score is weight used in OHS
IN LOVE? GO TO THE GYM!
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LONELY? GO TO THE GYM!
CROSSFIT TRENCHES – CrossFit
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
9 Box Jumps 24/20
100m run carrying a med-ball 20/14
11 DL 205/145
ANGRY? GO TO THE GYM!
CROSSFIT TRENCHES – CrossFit
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
– Each round must be: P Clean, F Sqt, P Press, B Sqt & a 2nd P Press unbroken
– Each set must be completed as ‘touch-and-go’, can’t drop bar nor stop
– Make sure you start pretty light. After the 1st round athletes should add weight and do this sequence 7 times
– There is no time limit. Rest as needed between rounds
– Work up to max load. Make sure you are conservative on the increments. This is a VERY hard, humbling and deceiving workout
– Log your last completed set and ladder in comments
SAD? GO TO THE GYM!
CROSSFIT TRENCHES – CrossFit
Split Jerk (5×2 @ 55-60% of 1RM )
Metcon (AMRAP – Rounds and Reps)
13min AMRAP of:
9 Supinated Ring Rows – Feet on box in a flat/plank position, rings touch the chest/armpit area to full ext at the bottom, no kip
9 Push Jerk 115/85 (no rack)
9 Hollow Rocks
HAPPY? GO TO THE GYM!
CROSSFIT TRENCHES – CrossFit
Tempo Back Squat (4X4 – TEMPO: 4040 )
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
8 Pistols (4 ea side) – Bellow Parallel
10 T2B
12 Jumping Lunges (6 ea side)
14 Weighted Sit-up against wall 20/14 med-ball
HERO WOD
CROSSFIT TRENCHES – CrossFit
HEAVY “JT” (Time)
For Time
21-15-9 reps of the following:
Hand Stand Push Ups
Ring Dips (Rings must touch armpit/chest area to full ext at the top every rep)
Push Ups (Chest to the ground every rep)
20/14 Vest
*Cap time: 22min*
Navy Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor died June 28, 2005 serving during Operation Enduring Freedom. Taylor, 30, of Midway, WV; assigned to SEAL Team 10, Virginia Beach, VA; killed June 28 when an MH-47 Chinook helicopter crashed while ferrying personnel to a battle against militants in eastern Afghanistan. The crew and helicopter was heading to assist fellow soldiers attacked during Operation Red Wings. Taylor is survived by his father, John; mother, Carrie; and wife, Erin.
WHAT IF IT DOESN’T WORK?
CROSSFIT TRENCHES – CrossFit
Weightlifting
1 1/4 Front Squats (3×3 @ 45% of 1RM )
Metcon (AMRAP – Rounds and Reps)
13min AMRAP of:
9 Med-ball Cleans 20/14
9 Burpees to a 6″ target (both hands must touch the target)
12 Reverse Weighted Lunges 6 ea side 20/14 med ball (hold med-ball on either shoulder)
12 V-Ups – Feet stay off the ground
SWIM A LAP DAY
CROSSFIT TRENCHES – CrossFit
Gymnastics
Handstand Push-ups (15min to work on HSPU technique)
Metcon (Time)
4 RFT of:
24 Weighted Sit-ups 25/15 plate
12 Double KB S2OH 35/26
200m Farmer carry w/KBs (One in ea hand) 35/26
TYPEWRITER DAY
CROSSFIT TRENCHES – CrossFit
Weightlifting
Snatch Pulls + P & S Snatch (x 2)
2 Snatch pulls + 1 p snatch + 1 squat snatch
Homer’s Snatch Complex (1×25)
– 5 Snatch drops
– 5 Snatch balance
– 5 OHS
– 5 Power Snatch
– 5 Squat Snatch
Use the same weight for all lifts. Light-Med weight – Focus on technique.
Metcon (AMRAP – Rounds and Reps)
7min AMRAP of:
8 Single arm DB OHS (4 ea side) 50/35
8 T2B
Rest 3min, then…
Metcon (AMRAP – Rounds and Reps)
7min AMRAP of:
12/10 Cal row
6 AKBS 70/53
Healthy Habits Nutrition Challenge – Day 1
Announcements
– CFT T-shirt Pre-order going on now through 6/23! T-shirts & tanks $25. Order form at the gym.
– Nutrition Challenge starts on June 22! Sign up here: https://app.wodifyrise.com/Event/Event.aspx?u=healthyhabitsnutritionchallenge2020
CROSSFIT TRENCHES – CrossFit
Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
15min to work on DU – Max set of Unbroken Double-Unders
Metcon (No Measure)
Every 2min on the Minute, for 3 rounds (6 min total):
10 KB Thruster (2×53/35) – Start and return KBs UNDER chin, not on or in front shoulders
10 Strict Pull-ups – chin over bar to full ext at bottom
10 Box Jumps 24/20
Metcon (Time)
Finisher – For time:
100 DU
10 Candlesticks
50 Side bar hops
10 Hollow Rocks