South Augusta Y CrossFit

Tuesday 260818

1. Stability
3 x 5 Deep Knee Over Toe Lunges (Each Leg)*

2. Strict Pull Up Progression
1 Set:Max Unbroken Strict Pull-ups

3. Metcon "Dress Rehearsal"
On the 3:00 x 4 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb

- Rest 3:00 -

On the 3:00 x 3 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb
6 Strict Pull-ups

- Rest 3:00 -

On the 3:00 x 2 Sets:
400 Meter Run
8 Thrusters, 75 / 55 lb
6 Bar-Facing Burpees

4. Bulletproof Shoulders
For Quality:
30 Z-Press
30 Snow Angels
30 Z-Press

Monday 260817

1. Deadlift
3 Reps
3 Reps
1 Rep

2. Metcon "Tune Up"
40-30-20:
Calorie Echo Bike
Russian Kettlebell Swings
Gorilla Rows

* Women’s Calories: 32-24-16
Kettlebell: 53 / 35 lb

Time Cap: 18 Minutes

3. Durability
For Quality:
200-Meter Sled Push (Forward)
2:00 Front Plank Hold
200-Meter Sled Drag (Backward)

Thursday 260813

1. Back squat
2 Reps
1 Rep
Max Reps

2. Metcon hold it
For Time:
500/450 Meter Row
30-Meter Single-Arm Suitcase Lunge
500/450 Meter Row
30-Meter Single-Arm Front Rack Lunge
500/450 Meter Row
30-Meter Single-Arm Overhead Lunge
500/450 Meter Row

Single Dumbbell: 50 / 35 lb
Time Cap: 15 Minutes

3. Back at it
3-4 Sets:
10 Bent Over Reverse Flys
10 Banded Face Pulls

Wednesday 260812

1. Bench Press
2 Reps
1 Rep
Max Reps

2. Metcon "Punch Card"
8 Rounds For Time:
200/180 Meter Row
6 Dumbbell Push Press, 50 / 35 lbs
6 Toes To Bar

Time Cap: 16 Minutes

3. Gun Show
On the Minute x 8:
Even: 16 Banded Skull Crushers
Odd: 8 Tempo Dumbbell Bicep Curls

Tuesday 260811

1. Stability
3 x 5 Deep Knee Over Toe Lunges (Each Leg)*

2. Metcon "Warning Line"
4 x 4:00 AMRAP:
Buy-in: 400 Meter Run

Max Rounds in Remaining Time:
8 Thrusters, 75 / 55 lb
8 Lateral Burpees Over The Bar

• Rest 4:00 Between AMRAPs
• Pick Up Where You Left Off

3. Lethal legs
4 Sets For Quality:
0:30 Goblet Wall Sit
1:00 Wall Sit

Monday 260810

1. Deadlift
2 Reps
1 Rep
Max Reps

2. Metcon "Heavy Hitter"
5 Giant Sets For Quality:
12/10 Calorie Row
12 Single-Arm Dumbbell Snatches
12 Single-Arm Dumbbell Bent Over Rows
12 Single-Arm Dumbbell Suitcase Deadlifts

• Rest 1:00 Between Sets
* 6 Reps on Left Arm, Then 6 on Right

Dumbbell: 70 / 50 lb
Time Cap: 18 Minutes

3. Killer Core
2 Sets For Quality:
40 Unweighted Russian Twists (20/Side)
30 Side-Lying V-ups (15/Side)
20 Side Plank Hip Lifts (10/Side)
10 Alt. Hanging Oblique Raises (5/Side)

Thursday 260806

1. Back Squats
3 Reps
2 Reps
Max Reps

2. Metcon "Rump Riot"
3 Rounds For Time:
20-Meter Db Walking Lunge, 50 / 35 lbs
10 Lat. Burpee Over Bar

Time Cap: 13 Minutes

3. Back at it
6 Rounds For Time:
8 Barbell Bent Over Rows
8 Prone Snow Angels

Wednesday 260805

1. Clean and Jerk
[WARM UP]
1 Rep
1 Rep

[MAIN SETS]
5 Sets:1

2. Metcon "Pinkie Promise"
4 x 3:00 AMRAP:
12 Alt. Db Snatches, 70 / 50 lb
12 Toes to Bar
12 Box Jumps (30″/24″)

• Rest 1:00 Between AMRAPs
• Pick Up Where You Left Off

3. Killer Core
2-3 Sets:
20 Banded Kneeling Crunches
20 Weighted Russian Twists
20 Fifer Scissors

Tuesday 260804

1. Stability
3 x 6 Lunge/Squat Pause Reps*

2. Straight pull up progression
5 Sets:
Max Strict Pull-ups

3. Metcon "Lane Change"
[In a 24:00 Window]:
3 Rounds:
200 Meter Run
8 Burpee Pull-ups

- Rest 2:00 -

3 Rounds:
200 Meter Run
12 Front Squats, 95 / 65 lb

- Rest 2:00 -

Max Rounds in Remaining Time:
200 Meter Run
4 Burpee Pull-ups
8 Front Squats, 95 / 65 lb

4. Lethal Legs
4 Sets:
20 Jumping Lunges
25-Meter Sled Push Sprint

Monday 260803

1. Bench Press
3 Reps
2 Reps
Max Reps

2. Metcon "Peacemaker"
10 Rounds For Time:
10-9-8-7-6-5-4-3-2-1 Ring Dips
10-9-8-7-6-5-4-3-2-1 Db Bench Press
10 V-Ups

Dumbbells: 50 / 35 lbs
Time Cap: 15 Minutes

3. Bulletproof Shoulders
[PART A]
3 Sets:
10 Bent Over Y-T-I Complexes

[PART B]
100 Banded Pull-Aparts