Squat day: Tuesday
Push Press day: Monday
Day 1- Monday 240729
A. Push Press 3×5
From the rack 75% of last week 5rm, lift every 2:00
Rest an additional 3:00 then B
B. 3 Rounds for time
30 cal assault bike
30 american kettlebell swings 24/16kg
Day 2- Tuesday 240730
A. Front Squat 5×5
60-70% of last week 1rm
Squat every 2:00
Rest an additional 2:00 then B
B. EMOM 12:00
Min1: 7-10 or 30sec Summer Gymnastics Goals- OR- 30sec strict pulling reps
Min 2:
Day 3- Wednesday 240731
Athletes can start at A, B, C, D, or E. no more than 4 athletes to section
A. 50 double unders or 30sec of attempts, whichever comes first
Rest 1:00 then B
B. 10/7 Ski calories or 30sec of sprint,whichever comes first
Rest 1:00 then C
C. 16 alternation single arm power snatches or whichever comes first 50/35
Rest 1:00 then D
D. 10-12 t2b/knr/k2e or 30sec whichever comes first
Rest 1:00 then E
E. 10 Burpee box jump overs or 30sec, whichever comes first 24/20”
Rest 2:30 then back to A x 3
Day 4- Thursday 240801
A. Apparatus 1
5:00 for distance
EMOM 10 sec sprint!
Rest 3:00
B. Apparatus 2
5:00 for distance
EMOM 10 sec sprint!
Rest 3:00
C. Apparatus 3
5:00 for distance
EMOM 10 sec sprint!
Rest then Yoga
D. Yoga for athletes
Day 5- Friday 240802
REPEAT 231013
A. 5 sets 90% effort
1:00 row/ski for calories
1:00 rest
Rest an additional 3:00 then B
B. For time “Ruben James”
1-3-5-3-1
Bear complex
15-10-5-10-15
Pull-ups/ jumping pull-ups/ assisted pull-ups
30 sec FLR after each round including the last
L1: 65/45
L2: 95/65
L3: 115/75
Shed Kicker: 135/95
Day 6- Saturday 240803
Coach’s choice
Classes 7, 8am
CrossFit Kids 9am
Day 7- Sunday 240804
RedShed Rest Day
