Saturday 1st July -‘The Seven’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00min AMRAP:

5 Push-Ups

5 Sit-Ups

5 MB Thrusters

5 KB Russian Swings

5 1/2 Burpees

Metcon

‘The Seven’

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Cool Down

Couch Stretch (both sides)

Straddle Stretch

Twisted Cross (both sides)

Prone Cobra (abs)

Friday 30th June -‘PB Day’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

300m Run

2 Rounds:

30sec Twisted Cross (both sides)

30sec Lat Stretch

2 Rounds:

10 Arm Circles (forwards & backwards)

5 Hand Release Push-Ups

10 MB Push Press

Strength

Shoulder Press (5-5-5-5-5)

Beginner

Shoulder Press (3-3-3-3-3-3)

Intermediate / Advanced

Metcon

‘Elizabeth’

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mono-structural

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Samson Stretch (both sides)

Tricep Stretch (both sides)

Thread the Needle (both sides)

Thursday 29th June -‘2 Bars’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Mountain Climbers

20 Star Jumps

40 Skips

2 Rounds:

30sec Puppy Dog Pose

30sec Pike Stretch

Burgener Warm-Up

Strength

Hang Power Snatch (3-3-3-3-3-3)

Metcon

‘2 Bars’

Metcon (Time)

For Time:

40-30-20-10 reps:

Thruster, 20/15kg

Toes to Bar

Cool Down

Couch Stretch (both sides)

Prone Cobra (abs)

Childs Pose

Wednesday 28th June -‘Maupin’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5:00min AMRAP:

10m Walking Lunges

10 Prone Alternating Knees to Elbows

10m Sumo Sidewalk

10 MB Push Press

Metcon

‘Maupin’

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
*40min Timecap

Cool Down

Twisted Cross (both sides) / Standing Pec Stretch

Prone Cobra (abs)

Standing Quad Stretch

Standing Calf Stretch

Tuesday 27th June -‘A + B = Fun’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

100 Singles

50 Star Jumps

10 Burpee Broad Jumps

Burgener Warm-Up

Metcon

‘A + B = Fun’

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

30 Double Unders

5 Hang Power Snatch, 52.5/35kg
Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

B: Metcon (3 Rounds for reps)

AMRepsAP:

3:00mins Max Sit-Ups

Tabata Front Squats, 20/15kg

3:00mins Max Pull-Ups
*Rest 1:00min before and after Tabata Front Squats

*Scored by Total Reps for Sit-Ups, Front Squats and Pull-Ups separately

Cool Down

Prone Cobra (abs)

Couch Stretch

Lat Stretch

Monday 26th June -‘Technical Difficulties’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Seated Forearm Stretch

3 Rounds:

10 Pike Squats

5 Side Lunges (each side)

10 Alternating Lunges

Strength

Back Rack Lunge (2-2-2-2-2-2)

*Right and Left = 2 Reps

Metcon

‘Technical Difficulties’

Metcon (Time)

5 Rounds for Time:

200m Run

10 Overhead Squats, 42.5/30kg

10 Burpees over the Bar
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Samson Stretch (both sides)

Puppy Dog Pose

Lat Stretch

Saturday 24th June -‘Partner WOD-

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5min AMRAP:

10m Walking Lunges

10 Sit-Ups

10m Broad Jumps

10 MB Push Press

Metcon

‘Partner WOD’

Metcon (AMRAP – Rounds and Reps)

-Partner WOD-

35min AMRAP:

50 Overhead Plate Walking Lunges, 20/10kg

40 Hand Release Push-Ups

30 Clean & Jerks, 60/42.5kg

20 Turkish Get-Ups, 24/16kg

10 Burpee Box Jump Overs, 24/20″
*Accumulate 100 Calories on the Rower / Bike between you, at any stage during the WOD.

*Only 1 Athlete working at a time.

Cool Down

Pigeon Pose (both sides)

Twisted Cross (both sides)

Lizard Stretch

Friday 23rd June -‘Barbara’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

6min AMRAP:

10m Toy Soldiers

10m Sumo Sidewalk

10 Pike Squats

10 Bent Over Rows

10 Shoulder Push-Ups

Metcon

‘Barbara’

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Cool Down

Lat Stretch

Twisted Cross (both sides)

Prone Cobra

Standing Quad Stretch

Thursday 22nd June -‘Elite’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

3 Rounds:

3 Hang Clean Pulls

3 Hang Clean High Pulls

3 Hang Squat Cleans

Strength

Hang Clean (1-1-1-1-1-1-1)

‘Hang Squat Clean’

Metcon

‘Elite’

A: Metcon (Time)

For Time:

1-2-3-4-5-5-4-3-2-1 Reps:

Deficit Handstand Push-Ups

Muscle-Ups
*12min Timecap

*Deficit = 20kg Plate

*If you cant perform Muscle-Ups complete 1 Pull-Up and 1 Dip for each Muscle-Up

B: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

7 Shoulder to Overhead, 70/52.5kg

49 Double Unders
Rx 70/52.5kg

L1 60/42.5kg

L2 52.5/35kg

Cool Down

Puppy Dog Pose

Samson Stretch (both sides)

Calf Stretch

Wednesday 21st June -‘Ball Snatcher’

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

30m Run

10 Squats

5 Shoulder Pass Throughs

2 Rounds:

30sec Bottom of Squat Stretch

30sec Seated Adductor Stretch

10 Dowel Rod Supermen

3 Rounds (with a dowel rod):

5 Good Mornings

5 Pike Squats

5 Overhead Squats

Strength

Overhead Squat (5-5-5-5-5)

Metcon

‘Ball Snatcher’

Metcon (Time)

10 Rounds for Time:

3 Power Snatches, 60/42.5kg

15 WallBalls, 20/14lb
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Couch Stretch

Puppy Dog Pose

Childs Pose