Happy Sunday everyone! We are headed into the last week of August, how has this year flown by so quickly ?!! As we wrap up August, don’t forget to complete the monthly 500 partner push up challenge. Make sure to get those push-ups in and enter for a chance to win in our upcoming draw next week!
🏝️💪A quick reminder about Island Time Throwdown, our upcoming competition we’re hosting on October 26th. We’re eager to see athletes from our gym showcase their skills, and we’d greatly appreciate any volunteers willing to help out as judges. Your support will make this event a success!
We’re in the midst of some classic CrossFit programming with a mix of couplets and triplets this week that blend weights and conditioning. While these workouts may look straightforward on paper, expect them to pack a punch and get your heart rate up🔥. This week’s strength focus includes:
- Monday: Deadlifts
- Wednesday: Snatch work
- Friday: Front squats or overhead squats
Additionally, our gymnastics sessions will hone in on the Ring Muscle-Up, emphasizing efficiency with this challenging movement.
Let’s make it a fantastic week and get after it!!
Workouts for the Week:
MONDAY
STRENGTH – ALL
Tempo Deadlifts (31X1)*
5×5
*Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES
35 Double Unders*
10 Deadlifts (185/135)
*Option for Unbroken Double Unders.
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES
70 Single Unders
10 Deadlifts (135/95)
(Score is Rounds + Reps)
TUESDAY
WORKOUT – PERFORMANCE
4 SETS
400m Run
25 Pull-Ups
20 Alt. Pistols
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
WORKOUT – FITNESS
4 SETS
300m Run
25 Ring Rows
20 Air Squats
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
WEDNESDAY
STRENGTH – ALL
EVERY 1:30 x 8 SETS
1 Power Snatch
+ 2 Hang Snatch*
*Start Light and end Moderate-Heavy. Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
100 Alt. DB Devils Press (50/35)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
100 Alt. DB Devils Press (35/20)
(Score is Time)
THURSDAY
WORKOUT – PERFORMANCE
EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Bike
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – Max Sit-Ups*
MIN 4 – Rest
*Option for GHDs.
(Score is Total Sit-Ups)
WORKOUT – FITNESS
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Box Jumps (20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(Score is Total Sit-Ups)
FINISHER – ALL
3 SETS
25 Banded Dante Rows
25 Banded Hammer Curls
25 Banded Tricep Pull-Downs
FRIDAY
STRENGTH – PERFORMANCE
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat
(Score is Weight)
STRENGTH – FITNESS
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
1000/800m Row
50 Overhead Squats (95/65)
1000/800m Row
(Score is Time)
WORKOUT – FITNESS
FOR TIME
750/600m Row
50 Front Squats (95/65)
750/600m Row
(Score is Time)
SATURDAY
EXTENDED WARM-UP – ALL
EVERY 2:00 FOR 4 SETS
3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex
*Start Moderate-Heavy & Build to Workout Weight.
Options for Complex…
2 Toes to Bar
+ 1 Bar Muscle-Up
Or…
2 Toes to Something
+ 1 Pull-Up
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
20 Toes to Bar or Toes to Something
15 Sumo Deadlifts (Athlete Choice)
10 Muscle-Ups** or Pull-Ups
*P1 works while P2 rests. Split work as needed.
**Option for Bar or Rings.
(Score is Rounds + Reps)
