Happy Sunday everyone! We hope you all had an amazing weekend full of sweat, smiles, and progress. Big shoutout and congratulations again to Erin for crushing it at the CrossFit Games in the Masters Division!!
Coach Steph, Tyler and I are ready to be back, but it was so awesome to see some of our CFF family cheering on Brendan Black in Ireland🏈🙌.
Now, let’s talk about the week ahead. This is it — Week 7, the final stretch of our CrossFit Total Strength Cycle! We’ll be putting those gains to the test by re-testing our 3-rep maxes on the Deadlift, Strict Press, and Back Squat. It’s time to see just how far you’ve come.
We’re kicking things off this week with a fun inversion day, giving you the chance to experiment with different upside-down variations. Whether you’re working on handstands, headstands, or just getting comfortable being inverted, it’s going to be a blast.
Then on Saturday, get ready for a solid partner workout combining Olympic lifts with a partner run. Let’s get after it💪.
WORKOUTS FOR THE WEEK:
MONDAY
SKILL – ALL
ON A 10:00 RUNNING CLOCK…
Practice Inversion Skills…*
Wall/ Freestanding HS Hold
HS Pirouetting
HS to Somersault
HS/ Bear Crawl Obstacle Course
*If uncomfortable/ unable to get inverted, complete the below option…
EVERY 2:30 x 4 SETS
:30 DBL OH DB Hold/Carry
12-15 DB Bent Over Reverse Flyes
:30 Tuck/Hollow Hold
-Rest w/ Time Remaining-
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (50/35)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES
400m Run
20 Air Squats
20 Push-Ups
200m Run
10 DB Goblet Squats (35/20)
10 DB Deficit Push-Ups
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 3×5. Split Jerk*
*Keep Weight Light. This is Prep for Friday.
(Score is Weight)
2.) 4-5 SETS
1 Kip Swing
+ 1 Chest to Bar
+ 1 Kip Swing
+ 1 Chest to Bar
-Rest As Needed b/t Sets-
TUESDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Deadlift
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
FOR TIME
40 Toes to Bar
30 KB Swings (53/35)
20 Pull-Ups
10 Deadlifts (85% of Heaviest 3-Rep Deadlift)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40 Toes to Something
30 KB Swings (35/26)
20 Jumping Pull-Ups
10 Deadlifts (75% of Heaviest 3-Rep Deadlift)
(Score is Time)
WEDNESDAY
STRENGTH – ALL
ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Strict Press
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
EVERY 2:30 x 5 SETS
50 Double Unders
10 Burpees Over Bar
5 Push Press (90% of Heaviest 3-Rep Strict Press)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 2:30 x 5 SETS
100 Single Unders
10 Burpees
5 Push Press (80% of Heaviest 3-Rep Strict Press)
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 2-3 ROUNDS FOR QUALITY
2:00 EZ Bike
10 PVC Pass Thrus
10 PVC Split Stance Strict Press
15 SLOW Banded Lat Push Downs
10/10 Single Arm Dante Rows
THURSDAY
WORKOUT – ALL
AMRAP x 24 MINUTES*
30/25 Cal Cardio Choice
2/2 DB/KB Turkish Get-Ups
30 Alt. DB/KB Slides
20 Alt. Box Step-Overs**
30 Plate Ground to Overhead
200m DB/ KB Farmers Carry
*All movements are athlete choice.
**Option to Hold DB/KB in Goblet position.
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Back Squat
(Score is Weight)
Week 7 of 7 | Testing Week
3-Rep ‘CF Total’ Cycle
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME
300/250m Row
15 DB Front Squats (50/35)
(Score is Time)
WORKOUT – FITNESS
4 ROUNDS FOR TIME
250/200m Row
15 DB Front Squats (35/20)
(Score is Time)
EXTRA CREDIT – ALL
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) 3 SETS
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-
(Score is Total Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME
50 Power Snatches
1 Mile Run
50 Clean & Jerks (Athlete Choice)
*P1 and P2 will complete the 1 Mile Run together. P1 and P2 will split the BB work as needed with one person working and the other resting.
(Score is Time)
