Day 85: Wednesday, June 21

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  • Everyone says it, but it is true, life moves quickly…. the end of another semester has come!
  • For those of you who put all of your focus, energy and heart into each and every learning and lifting opportunity, I know that you understand why CrossFit works:) I sincerely hope that you will move forward with the knowledge, skills and desire to live a healthy and rewarding lifestyle. You have the tools to be as good as you want to be!
  • Normally, during the summer, the gym would be open, but due to renovations in the hallway outside the weight room, we are not allowed access
  • If I get early access, I will post open times on the dicfit.com blog

PREPARATION:

2 rounds of the following:

  • 4 Pullups
  • 8 Burpees
  • 12 Goblet Squats

STRENGTH TESTING:

  • Finish any tests that you would like to re-do

Met-Con WOD:

PART A>

AMRAP in 12 minutes of “Painstorm”:

  • 5 Deadlift @ 115/75 (or 55% of Max Push Press)
  • 5 Power Clean @ 115/75
  • 5 Front Squats @ 115/75
  • 5 Shoulder to Overhead @ 115/75
  • 5 Back Squats @ 115/75

REST 5 minutes

PART B> “Push n Brace n Pull”

21-15-9 for time of:

  • Pull Ups
  • Handstand Push Ups (or Hand-Release Push Ups)
  • V-Ups
  • Bench Press @ 115/75 (or 60% of your Max Bench Press)

Day 84: Tuesday, June 20

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Erika show excellent form 

PREPARATION:

  • 15 Air Squats
  • 10 Jumping Squats
  • 5 Get-Up Sit Ups

STRENGTH:

  • finish any of the tests you have not completed
  • re-do any Strength Test if you would like to do so

Met-Con WOD:

PART A> Partner Action

This is a partner workout. Each partner must complete a full round before the other partner starts. Complete 3 rounds each.

3 rounds of:

  • 4 Squat Cleans @ 135/95 (or 65% of your Clean Max)
  • 8 Burpee Box Jumps 
  • 12 KB Swings

 then – run around the outside of the school

3 rounds of:

  • 4 Clean & Jerks @ 135/95 
  • 8 Push Ups
  • 12 Goblet Squats 

then – run around the outside of the school

3 rounds of:

  • 4 Deadlifts @ 135/95
  • 8  D-Ball to Shoulder or DB Snatch
  • 12 DB Lunges

 lastly – run around the outside of the school

Day 83: Monday, June 19

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PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • establish a 1 rep Max Clean and Jerk in 20 minutes
  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat

Day 82: Friday, June 15

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New PR for Marissa:)

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • finish any of the testing items you have not performed
  • such as: Max Burpees; Max Push Ups; Max Air Squats; Max Pull Ups; 2:00 Ski Erg or Airdyne 

Met-Con WOD:

for those done all tests other than Clean and Jerk (to be done on Monday)

In 5:00 complete – REST balance of time left in 5:00

3 Rounds of:

  • 10 Dual KB/DB Front Squats @ 35/20
  • 14 HR Push Ups

In 5:00 complete – REST balance of time left in 5:00

3 Rounds of:

  • 10 Russian Twists with 25/15 plate
  • 14 Russian Swings @ 53/35

REST 2 minutes

  • Run 2 laps or Row 300m or Ski Erg 250m or Airdyne 1:00

Day 81: Thursday, June 15

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Jacob after the 1km row

PREPARATION:

2 rounds of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats

STRENGTH TESTING:

  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press

Met-Con TESTING:

“Cindy”

AMRAP for 10 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Day 80: Wednesday, June 14

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PREPARATION:

  • 1 lap jog
  • Duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat

BODYWEIGHT TESTING:

  • 1 minute Max Sit Ups
  • Max Push Ups in a row

METABOLIC TESTING:

One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

 

Day 79: Tuesday, June 13

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  • Excellent work by everyone with their Bench Press and Baseline Tests

PREPARATION:

21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the February testing

Day 78: Monday, June 12

grass skirt

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 8 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH TEST:

  • spend 30 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Day 77: Friday, June 9

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Finn uses his lunchtime wisely!
PREPARATION:
  • 25 Jumping Jacks
  • 20 Mountain Climbers
  • 15 Good Mornings
  • 10 Single-Leg Deadlifts with DBs
  • 5 Inchworms
STRENGTH:
 Deadlifts as follows:

  • 7 reps @ 40%
  • 6 reps @ 50%
  • 5 reps @ 65%
  • 4 reps @ 70%

then, using two 45# bumper plates as “blocks”, perform:

  • 6 sets of 1 rep Deadlifts from the blocks
  • build accordingly

REST 2 minutes between all sets

Met-Con WOD:

Complete 30 reps of the following in any order:
You can break it up into 3 sets of 10 reps if you wish
  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • SKi Erg for calories
  • GHD Sit Ups
  • Sandbag Zercher Squats
  • Cable Rows on Incline Bench
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrugs
  • Row for Calories
  • TRX strap Push Ups
  • Earthquake Bar Bench Press with hanging KBs
  • Airdyne Bike for Calories

Day 76: Thursday, June 8

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Evan, Josh and Mathieu finishing up the run
PREPARATION:
  • 10 Push Ups + 10 Sit Ups
  • 8 Diamond Push Ups + 8 V-Ups
  • 6 Plyo Push Ups + 6 Sit Up- Get Ups
STRENGTH:
E2MO2M, Push Press as follows:
  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75%
  • 1 set of 2 reps @ 80%
  • 1 set of 1 rep @ higher than ^
Met-Con WOD;
  • 30 Thrusters 45/35 
  • 30 Jumping Pull Ups
  • RUN to Ball Diamond Shack and back
  • 20 Thrusters 65/40 lbs
  • 20 Bent Over Barbell Rows 65/40 
  • RUN to Ball Diamond Shack and back
  • 15 Thrusters 75/45 
  • 15 Pull Ups
  • RUN to Ball Diamond Shack and back
  • 10 Thrusters 85/50 
  • 10 Chest to Bar Pull Ups
  • RUN to Ball Diamond Shack and back
  • 5 Thrusters 95/55
  • 5 Muscle Ups (or a scaled version)
  • RUN to the beach and cool off