Week Preview for 6/22/20


🔷 Happy Father’s Day to all you fit dads out there!


🔷 If you haven’t yet done so, check your email for the #StayForMay gift cards worth $100 to O2, Born Primitive, Bear Komplex, and Puori.  Deadline to use is June 25th so get to it!


IMG 4357
Paul and Dusty working through those reps on Murph




CrossFit: Push Press strength then Single-Arm DB Deadlift, Single-Arm DB Thruster, and Situps

At-Home: Single-Arm DB Deadlift, Single-Arm DB Thruster, and Situps

Bodyweight: Jumping Squat, Situp, and Glute Bridge

Notes:  Starting the week with overhead strength then a quick little triplet that’ll work the full body.



CrossFit: Back Squats then Double Under, Box Jumps and Ring Rows

At-Home: Double Under, Box Jumps and Ring Rows

Bodyweight: Lateral Hops, Lunge, and Push Up

Notes:  Building on squatting strength from last session then hitting a cardio feeling AMRAP.



CrossFit: Clean & Jerk complex then Intervals of Clean & Jerk and Rowing 

At-Home: DB Clean & Jerk and Running intervals

Bodyweight: Burpee and Running intervals

Notes:  Practicing the Clean & Jerk building to a heavy set then partner style workout with short intervals of the C&J and Row.



CrossFit: Parallette Pass Through, Strict Pull Up, Wall Ball, Strict Knees-to-Elbow

At-Home: Push Up, Strict Pull Up, DB Thruster, and Strict Knees-to-Elbow

Bodyweight: Push Up, Flutter Kick, Air Squat, and Situp

Notes:  Gymnastics focus working :45 ON / :15 OFF for 20 minutes.



CrossFit: Power Snatch, Overhead Squat, and 400m Runs

At-Home: DB Snatch, DB OHS (or Goblet Squat), and 400m Runs

Bodyweight: Jumping Lunge, V-Up, 400m Runs

Notes:  Doing this one in intervals to keep quality reps with the barbell then higher intensity on the runs.


CrossFit: Russian KB Swing, KB Reverse Lunge, and Double Under

At-Home: Russian DB Swing, DB Reverse Lunge, and Double Under

Bodyweight: Burpee, Air Squat, Lateral Hops

Notes:  Partner workout chipping through these reps together.

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