Happy Sunday gym fam, we hope everyone had a great weekend! Congratulations Kirby on placing 1st, not only in your weight class, but in the masters division as well yesterday at the River City Barbell Battle. She also won Best Lifter at the powerlifting meetđź’Ş. Way to go!!
We’ve got a great week ahead of us, both the Nutrition Summer Challenge and the CrossFit Pre-Teen Summer program kick off tomorrow💥. We are excited to help everyone with their nutrition goals and make some life changes. The summer youth program will be on Mondays, Wednesdays and Fridays from 11-12.🏋️‍♂️.
Don’t forget about June’s Wall Sit Challenge, we’ve seen a lot of people racking up their minutes, keep it up🔥.
We start the week off with a classic, Cali Bear, and then the first Mid-Year Mini Competition workout will be on Friday(6/14). We’ll also have a Father’s Day wod on Saturday, “Dad to the Bone💀.” Let’s get after it this week!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
Clean and Jerk (1 x 1)
EMOM x 10 MINUTES 1 Power Clean & Jerk*
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
(Score is Heaviest Weight)
WORKOUT – PERFORMANCE
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
WORKOUT – FITNESS
“THE CALI BEAR (FITNESS)”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
TUESDAY
WORKOUT – PERFORMANCE
FOR TIME
80/60 Cal Bike
70 Box Jumps (24/20)
60 Pull-Ups
40/30 Cal Bike
30 Box Jumps (30/24)
20 Chest to Bars
(Score is Time)
WORKOUT – FITNESS
FOR TIME (Time)
70/60 Cal Bike
60 Box Jumps (20)
50 Ring Rows
30/25 Cal Bike
20 Box Jumps (24/20)
10 Jumping Pull-Ups
FINISHER – ALL
2-3 SETS
6/6 DB Goblet Split Squats
12 Feet Elevated Glute Bridge-Ups
24 Russian Twists*
*1 Rep= R + L.
WEDNESDAY
STRENGTH – ALL
ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Sumo Deadlift
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
8 Sumo Deadlifts (185/135)
16 Wall Balls (20/14)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
8 Sumo Deadlifts (135/95)
16 Wall Balls (14/10)
(Score is Rounds + Reps)
THURSDAY
WORKOUT – ALL
EMOM x 25 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Up-Downs
MIN 3 – :45 Sit-Ups
MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice)
MIN 5 – Rest
FINISHER – ALL
2-3 SETS
12-16 KB Horn Curls
8/8 Single Arm KB Arnold Press
FRIDAY
STRENGTH – ALL
EMOM x 6 MINUTES
1 Power Snatch*
+ 2 Hang Power Snatches
*Start Light and build past Workout Weight.
(Score is Weight)
MID-YEAR CHALLENGE 24.1 (PERFORMANCE)
“THE CLIMB (PERFORMANCE)” (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50 Double Unders
10 Handstand Push-Ups
3 Power Snatches (115/75)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
MID-YEAR CHALLENGE 24.1 (FITNESS)
“THE CLIMB (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
100 Single Unders
10 Hand Release Push-Ups
3 Power Snatches (75/55)*
*Add 2 Reps of Snatches every round 3,5,7 and so on…
(Score is Rounds + Reps)
NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28).
SATURDAY
STRENGTH – ALL
Back Squat (1 x 1)
5-4-3-2-1*
*Start Moderate and build to Heavy.
(Score is Weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2… (AMRAP – Reps)
AMRAP x 12 MINUTES*
Max Back Squats (Athlete Choice)
*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.
(Score is Total Reps of Back Squats)
