Monday, June 30th
Strength: 14 Minutes
5 Sets
8 Alternating Reverse Back Rack Lunge
Work up to a heavy set for the day.
Workout: For Max Calories – 11 Minutes
Option A:
AMRAP 3
9 Thruster (135/95)
9 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
15 Thruster (115/75)
15 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
21 Thruster (95/65)
21 Burpee Over Bar
Max Calorie Row
Option B:
AMRAP 3
9 Thruster (115/75)
9 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
15 Thruster (95/65)
15 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
21 Thruster (75/55)
21 Burpee Over Bar
Max Calorie Row
Option C:
AMRAP 3
9 Thruster (45/35)
9 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
12 Thruster (45/35)
12 Burpee Over Bar
Max Calorie Row
Rest 1:00
AMRAP 3
15 Thruster (45/35)
15 Burpee Over Bar
Max Calorie Row
GOAL: Lower Body Strength / Endurance
Tuesday, July 1st
Benchmark Workout: “Grace” – For Time – 6 Minute Cap
Option A:
30 Clean and Jerk (135/95)
Option B:
30 Clean and Jerk (115/75)
Option C:
30 Clean and Jerk (65/45)
Conditioning: As Many Rounds as Possible in 12 Minutes
400m Run
1:00 Rest
Cashout: For Quality
3 Sets
10 Hollow Body Pull Overs
GOAL: Strength and Conditioning
Wednesday, July 2nd
Strength: 12 Minutes
6 Rounds – 2:00 Each
3 Back Squat @ 75-85%
Workout: For Time – 14 Minute Cap
Option A:
100-80-60-40-20: Double Under
20 Toes to Bar
Option B:
150-120-100-80-40: Single Under
10 Toes to Bar
Option C:
100-80-60-40-20: Single Under
10-20 Knee Tuck
GOAL: Maintenance / High Skill Shoulders
Thursday, July 3rd
Workout: Every Minute on the Minute for 32 Minutes
Option A:
Minute 1: 15/12 Calorie Row
Minute 2: 9-12 Overhead Squat (95/65)
Minute 3: 15/12 Assault Bike Calorie
Minute 4: 1-3 Wall Walk
Option B/C:
Minute 1: Max Row Calorie in 00:45
Minute 2: 9-12 Overhead Squat (Light) / Air Squat
Minute 3: Max Assault Bike Calorie in 00:45
Minute 4: 5-10 Push Up
GOAL: Conditioning
Friday, July 4th
Wear red to REMEMBER EVERYONE DEPLOYED.
One Class at 8:00am on Friday, July 4th.
Hero Workout: “Kev”- As Many Rounds as Possible in 26 Minutes – Partner
6 Deadlift (315/205)
9 Synchro Bar Facing Burpee
9 Bar Muscle Up – Each
300m Partner Run
Scale as needed.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included Deadlifts, Bar Muscle-Ups and partner Bar-Facing Burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
Saturday, July 5th
Workout: For Time – 35 Minute Cap – Partner
100/90 Assault Bike Calorie
100 Deficit Handstand Push Up / Pike Push Up / Push Up
100 Box Jump Over
100 Front Squat (135/95, 115/75, 95/65)
100 Shoulder to Overhead
GOAL: Partner Workout