Happy Sunday, we hope everyone had a great weekend! We’ve got a fantastic week lined up, full of events and workouts that you won’t want to miss.
Island Time Throwdown registration will kick off this week🏝️. This annual competition will be taking place on October 26th, and we’re eager to see our members step up and showcase their skills. If you have any questions about registration or are interested in volunteering as a judge, don’t hesitate to reach out to us.
Don’t forget to mark your calendars for Saturday, August 3rd at 3pm! We’re hosting a fun-filled gym hangout at American Beach. We’ll be grilling out, playing games, and enjoying the sun, so bring your family and come hang out with us. Please RSVP on the event page so we can ensure there’s plenty of food for everyone. It’s a great chance to relax and connect outside the gym☀️.
We’re entering the fourth week of our current Olympic weightlifting cycle, which means this is the last heavy week before we move into a deload week🏋️. This week, we’re diving into some challenging benchmarks! We’ll kick off the week with, “DT,” a classic CrossFit hero workout that tests your strength and endurance. Saturday we’ll tackle another hero workout, “Loredo”, but as a partner version. It’s a great way to push each other and make the workout more enjoyable💪.
We’ve got an awesome week ahead air us, filled with opportunities to challenge yourself, connect with the community, and have some fun. Let’s make it a great one!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH- ALL
Clean & Jerk 5×1*
*Goal is 80-90% or Heavy. Option for Squat or Power. (Score is Weight)
Week 4 of 6 Strength | Olympic Lifting Cycle
HERO WORKOUT – PERFORMANCE DT5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
HERO WORKOUT – FITNESS DT
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
AMRAP x 18 MINUTES
400m Run
15 Toes to Bar
2 Rope Climbs
(Score is Rounds + Reps)WORKOUT – FITNESS
AMRAP x 18 MINUTES
400m Run
15 Toes to Something
6 Strict Pull-Ups
(Score is Rounds + Reps)
FINISHER – ALL
2-3 Sets
10/10 Single Arm Supported DB Row
12-15 DB Bent Over Reverse Flyes
WEDNESDAY
STRENGTH – ALL
Back Squat 5×3*
*1+1/2. Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.
(Score is Weight)
WORKOUT – PERFORMANCE
7 ROUNDS FOR TIME10 Back Squats (95/65)
35 Double Unders
(Score is Time)
WORKOUT – FITNESS
7 ROUNDS FOR TIME10 Back Squats (65/45)
70 Single Unders
(Score is Time)
THURSDAY
WORKOUT – ALL
EMOM x 24 MINUTESMIN 1&2 – 500/400m Row
MIN 3 – Max Burpees to Target*
MIN 4 – Rest
*Target is ideally 6″ above standing reach. (Score is Lowest Burpees)
FRIDAY
STRENGTH- ALL
Snatch 5×1*
*Goal is 80-90% or Heavy. Option for Squat or Power.
(Score is Weight)
Week 4 of 6 Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
EVERY 2:00 x 6 SETS4 Power Snatches (135/95)
6 Chest to Bars
8 Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 2:00 x 6 SETS4 Power Snatches (95/65)
6 Jumping Pull-Ups
8 Box Jump Overs (20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…AMRAP x 28 MINUTES*
50 Air Squats
50 Push-Ups
50 Walking Lunges
400m Run
*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.
(Score is Rounds + Reps)
