Friday 1st August

CrossFit Proficient – WOD

Warm-up

(No Measure)

5min AMRAP:
5 Burpees
10 Bent Over Row
5 Inverted Burpees

Strength

Shoulder Press (6 x 4 @ 80%)

Conditioning

Metcon (AMRAP – Reps)

Tabata SDHP
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Thursday 31st July

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
100m MB Run
10 MB Squat Cleans
10 MB SDHP

Conditioning

Metcon (Time)

For time:
50 Front Squats, 40/30kg
15 ft Rope Climb, 5 ascents
40 Front Squats, 50/35kg
15 ft Rope Climb, 4 ascents
30 Front Squats, 60/40kg
15 ft Rope Climb, 3 ascents
20 Front Squats, 70/45kg
15 ft Rope Climb, 2 ascents
10 Front Squats, 80/50kg
15 ft Rope Climb, 1 ascent

Wednesday 30th July

CrossFit Proficient – WOD

(No Measure)

3 Rounds:
30 Double Unders
10 Ring Rows

Burgener Warm-up (No Measure)

1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

Conditioning

Metcon (Weight)

Snatch, 1 rep
Clean and jerk, 1 rep

10min AMRAP:
6 Squat clean 50/35kg
12 Pull-ups
24 Double-unders
Score is total weight of Snatch and C&J plus total reps from AMRAP. Scored in kg

Tuesday 29th July

CrossFit Proficient – WOD

Warm-up

(No Measure)

6min EMOM:
20 Mountain Climbers
10 Clean Pulls
10 Lunges

Strength

Power Clean (5-5-5-5-5)

Conditioning

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
PP 52.5/35kg
KB 24/16kg
BJ 24/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday 28th July

CrossFit Proficient – WOD

Warm-up

(No Measure)

200m Run
2 Rounds:
8 OH Squats
10m Reverse Bear Crawl
8 Pike Squats
10m Toy Soldiers
then 200m Run

Strength

Overhead Squat (4 x 3 @ 85%)

Conditioning

Metcon (Time)

10 Rounds:
15 Deadlifts 60/40kg
15 Pushups

Saturday 26th July

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Tyre Flips
Box Jump Overs
Battling Ropes
Spidermen Pushups
Rope Climb/Lowers
Turkish Getups

Conditioning

Metcon (Time)

21-18-15-12-9-6-3
SDHP 40/30kg
Push jerk 40/30kg
(Rx+ 60/40kg)
Time Cap: 25mins

Metcon (AMRAP – Reps)

8min AMRAP:
35 Double-unders
200m Run

Friday 25th July

CrossFit Proficient – WOD

Warm-up

(No Measure)

2 Rounds:
15 Wall Balls
15 Ring Rows
15 MB Cleans
15 SDHP

Strength

Thruster (4-4-4-4-4-4)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Death by Pullups
1st minute = 1 Pullup
2nd minute = 2 Pullups
3rd minute = 3 Pullups
4th minute = 4 Pullups
5th minute = 5 Pullups
Continue until you can’t complete required reps within the minute

Thursday 24th July

CrossFit Proficient – WOD

Warm-up

(No Measure)

5min AMRAP:
7 Pushups
7 Power Cleans
7 Jump Squats

Strength

Push Press (3-3-3-3-3)

Conditioning

Metcon (Time)

3 Rounds:
Run 600m
30 Squat Cleans 50/35kg
30 Burpees
Rx+ 800m Run, Squat Clean 60/40kg

Wednesday 23rd July

CrossFit Proficient – WOD

Warm-up

(No Measure)

3 Rounds:
10m Inch Worm
10 Snatch Pulls
10m Bunny Run
10 Push Press

Strength

Squat Snatch (5-5-5)

Conditioning

Metcon (AMRAP – Reps)

5 Rounds:
3 Deadlifts – Pick Weight
Max Pushups
Rx+ HRPU w/ feet and hands on plates

Tuesday 22nd July

CrossFit Proficient – WOD

Warm-up

(No Measure)

20 Pike Squats
20 Bent Over Row
20 Ring Rows
20 Shoulder Pushups
20 Hollow Rocks

Strength

Deadlift (5 x 3 @ 85%)

Conditioning

Metcon (AMRAP – Reps)

3 Rounds:
1min at each exercise
Wall Balls 20/14lbs
SDHP 20kg
Box Jumps 24/20″
Push Press 20kg
Burpees
Rest