AUGUST 19th - 24th, 2024
MONDAY August 19, 2024
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 Cat-cows
8 Single arm DB press each arm
8 Samson stretches
8 Hollow rocks
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Push Jerk each arm (# is what both arms can do)(Aug.5)
METABOLIC CONDITIONING :
For time:
50 single dumbbell box step-ups
40 box jumps
30 single DB alternating thrusters
♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell
TUESDAY AUGUST 20, 2024
Warm up:
2:00 row/bike/run
2 Rounds
8 air squats/8 goblet squats
8 PVC passthroughs
8 glute bridges
8 push ups
Then: :30 PVC Front rack stretch each side
STRENGTH : 15 minutes to establish a 2 Rep. Front Squat (Aug.6)
METABOLIC CONDITIONING :
Every minute on the minute for 12 minutes:
Minute 1: 18-24 med ball squat cleans
Minute 2: 12-15 hand-release push ups
Minute 3: 20 double unders/40 single unders
Minute 4: 12 to 16-calorie row
**Pick reps that you can complete in no more than :45
WEDNESDAY “MASH UP” AUGUST 21, 2024
METABOLIC CONDITIONING :
32:00 Time Cap!
Each of these should not take more than 10:00 with rest to complete.
Adjust the run and weight to be able to complete in time allocated.
For time:
400m run
immediately into...
5 rounds of:
18 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
rest 2 minutes
800m run
immediately into...
40 Dumbbell Clean & Jerks
rest 2 minutes
1 Mile Run
immediately into...
40 “V” ups
Men: Two 50-lb dumbbells
Women: Two 35-lb dumbbells
TEAM THURSDAY AUGUST 22 , 2024
2:00 run/bike/row/ski
2 Rounds for quality
4/4 World’s greatest stretch
8 banded pass throughs
8 banded presses
8 strict knee raises
8 arch/hollow swings
Then: Max effort hang from rope!
SKILL : Rope Climbs!
15 minute skill work and progressions
TEAM METABOLIC CONDITIONING :
Lazar Dukic Memorial Workout - Team Version
For Time:
3 Rounds
30 calorie row
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
Rest 3:00
3 Rounds
30 calorie row
15 strict handstand push ups/box HPSU/Seated DB strict press
Rest 3:00
3 Rounds
10 Bar Muscle ups/Chest to bar pull ups/Strict pull ups/Ring rows
15 strict handstand push ups/15 box HPSU/15 Seated DB strict press
*As you may have seen, CrossFit tragically lost one of it’s best and most beloved athletes during the first event of the CrossFit Games this year, Lazar Dukic from Serbia. He was a 3x European Regional Champion and regularly finish in the 10 ten at the CrossFit Games. As CrossFit NOLA put so well: “None of us actually knew Lazar but incidents like [this] really remind us how things can change in an instance. To really cherish life and not take things for granted. This was an extremely high level athlete who specialized in water sports……hug your loved ones and take in the fresh air as you wake up to another day in this world.”
This is a workout that Lazar programmed for the Morning Chalk Up newsletter. It’s a very demanding workout for one person and so we thought it would be a good partner workout. Also, working out together as a team can be a reminder to care for each other in our community and pay tribute to those who have lost their son, brother, partner, and fellow competitor. From the many tributes that have been posted about him, he was a loving, cheerful person whose laughter lightened even the most fierce competition settings. If you’d like to support his family after their incredible loss you can donate here.
FRIDAY AUGUST 23, 2024
Warm up!
2:00 easy row/bike/ski
2 Rounds
8 Bootstrappers
8 Barbell Romanian deadlifts
8 Dead bugs
8 Barbell Front squats
STRENGTH : 20 minutes to establish a quality 4 rep. Squat Clean (Aug.2)
METABOLIC CONDITIONING :
5 rounds for total calories:
On a 2-minute clock:
10 bag or ball alternating clean over the shoulder
10 bag or ball hold squats
Max-calorie bike or ski in the remaining time
- Rest 2 minutes between each round
SATURDAY AUGUST 24, 2024
OPEN GYM 0800 - 1000