South Augusta Y CrossFit

Monday 260706

1. Bench Press
4 Reps
3 Reps
Max Reps to Technical Failure

2. Metcon "Iron Buffet"
On the 3:00 x 5 Sets:
12/10 Calorie Row
12 Dumbbell Push-ups
12 Alternating Dumbbell Reverse Lunges

Dumbbells: 70 / 50 lbs

3. Lethal Legs
3-4 Sets:
15-20 Spanish Squats
0:10-0:15 Hold at Parallel

Thursday 260702

1. Deadlift
5 Reps
3 Reps
Max Reps to Technical Failure

• Rest 2-3 Minutes Between Sets

2. MetCon "Piston"
3 x 3:00 AMRAP:
14 Power Cleans, 95 / 65 lb
200 Meter Run
Max Burpee Pull-ups in Remaining Time

• Rest 1:00 Between AMRAPs

3. Killer Core
4 Sets:
10 Barbell Rollouts
15 V-ups
20 Hollow Rocks

Wednesday 260701

1. Back Squat
5 Reps
3 Reps
Max Reps

• Rest 2-3 Minutes Between Sets

2. Metcon "Anchor Leg"
14:00 AMRAP:
10 Dumbbell Thrusters, 35 / 25 lbs
10 Dumbbell Box Step-ups (24“/20”)
10/8 Calorie Row

3. Lethal Legs
3 Sets:
12-15 Bulgarian Split Squats (Each Leg)
12-15 Single-Leg Calf Raises (Each Leg)

Tuesday 260630

1. Stability
3 x 5 Tempo Cossack Squats (L/R)

2. Power Cleans
On the 2:00 x 5 Sets:
2 Power Cleans
- Rest 0:15 -
- 2 Depth Drops at 24-30″ As Tolerable

3. Metcon "1 Mile" [Benchmark]
For Time:
1 Mile Run

Monday 260629

1. Bench Press
5 Reps
3 Reps
Max Reps

2. Metcon "Steady Hands"
5 Giant Sets:
8 Strict Pull-ups
12 Dumbbell Bench Press, 50 / 35 lbs
12 Toes To Bar

• Rest 1:00 Between Sets
• Time Cap: 18 Minutes

3. Gun Show
4 Sets:
15 Seated Zottman Curls
20 Skull Crushers

• Rest 1:00 Between Sets

Thursday 260625

1. Front Squats
On the 2:00 x 4 Sets:
3 Front Squats

2. Metcon "Hot Shot"
2 Rounds For Time:
800 Meter Run
16 Push Press, 135 / 95 lb

Time Cap: 12 Minutes

3. Killer core
2 Sets:
Max Ring Plank Hold

Wednesday 260624

1. Power Cleans
Build to a Heavy 1-Rep

2. Metcon "Clean Sweep"
2 Rounds For Time:
30/24 Calorie Row
25 Hang Power Cleans, 115 / 85 lb
20 Box Jumps (30″/24″)

Time Cap: 13 Minutes

3. Posterior Pump
[PART A]
3 x 8 Single-Leg Db Romanian Deadlifts (Each)

[PART B]
3 x 8 Single-Leg Glute Bridges (Each)

Tuesday 260623

1. Stability
3 x 5 Tempo Cossack Squats (L/R)

2. Strict Pull Up Progression
3 Sets:
50% of Max Strict Pull-ups

3. Metcon "Run For Your Life"
AMRAP 24
7 Burpees to Target
200 Meter Run

4. Lethal Legs
[PART A]
3 x 6 Tempo Single-Leg Squats Against Rig (R/L)

[PART B]
Accumulate 3 Minutes:
Banded Wall Sit

Monday 260622

1. Push Press
Build to a Heavy 1-Rep

2. Metcon "Press Conference"
On the 5:00 x 3 Rounds:
Max Unbroken Alt. DB Bent Over Row*

Max Unbroken Dumbbell Bench Press

*One Dumbbell Held Against Chest

Dumbbells: 50 / 35 lbs
Time Cap: 15 Minutes

3. Dumbbell Durability
2-3 Sets For Quality:
15 Dumbbell Upright Rows
100-Meter Dumbbell Overhead Carry
15 Dumbbell Upright Rows
200-Meter Dumbbell Farmer's Carry

Thursday 260618

1. Back Squat
3 x 3
- Rest 20 Seconds -
3 Vertical Jumps

2. Metcon "In Too Deep"
For Time:
10 Thrusters
400/360 Meter Row
8 Thrusters
400/360 Meter Row
6 Thrusters
400/360 Meter Row
4 Thrusters
400/360 Meter Row
2 Thrusters
400/360 Meter Row

Barbell: 135 / 95 lb
Time Cap: 15 Minutes

3. Killer Core
3-4 Sets:
15 Hanging Flutter Kicks
15 Weighted Russian Twists