CrossFit In-Gym BUILD Programming
Monday, June 29th
STRENGTH
8-6-4-8-6-4
Front Squat
(Score is Weight)
WORKOUT
AMRAP x 10 MINUTES
3-6-9 and so on…
Front Squats (95/65)|(75/55)
Toes to Bar
(Score is Rounds + Reps)
Tuesday, June 30th
STRENGTH
8-6-4-8-6-4
Push Press
(Score is Weight)
WORKOUT
ON A 2:00 RUNNING CLOCK…
Max Double Unders
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Push Press (95/65)|(75/55)
MIN 2 – :45 Slam Balls
Into…
ON A 2:00 RUNNING CLOCK…
Max Double Unders
(Score is Reps)
Wednesday, July 1st
STRENGTH
8-6-4-8-6-4
Deadlift
(Score is Weight)
WORKOUT
EMOM x 6 MINUTES
MIN 1 – 10 Deadlifts (135/95)|(95/65)
MIN 2 – 8 Up-Down Box Jumps
-2:00 Rest
AMRAP x 6 MINUTES
5 Deadlifts (185/135)|(135/95)
7 Burpees
9 Box Jumps
(Score is Rounds + Reps)
Thursday, July 2nd
STRENGTH
7-7-7-7-7
Bench Press
(Score is Weight)
WORKOUT
EVERY 2:00 x 5 SETS
12/10 Cal Bike
15 Wall Balls (20/14)|(14/12)
(Score is Each Set for Time)
Friday, July 3rd
STRENGTH
EMOM x 10 MINUTES
5 Hang Power Cleans
(Score is Weight)
WORKOUT
AMRAP x 14 MINUTES
21/16 Cal Row
15 Tuck-ups
9 Hang Power Cleans (135/95)|(95/65)
(Score is Rounds + Reps)
Saturday, July 4th
Happy Independence Day! We will have regular 7am CrossFit and 8am Bootcamp classes!
WORKOUT
“Hotshots 19”
6 Rounds for time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run
(Score is time)
Sunday, July 5th
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 15 KB High Pull
MIN 2 – 20 DBL KB Shrugs
MIN 3 – 20 DBL KB Calf Raises
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
20 Kettlebell Swing(53/35)|(35/26)
30 Alt. DB Hang Snatch (50/35)|(35/20)
400m Run
50 Walking Lunges
(Score is Time)