Monday 7/18

GAMES WEEK!!!
It’s the week of the CrossFit Games!!! We will be celebrating by trying out some of their workouts!

Event 1 – California Club (Teen/Master’s Division)
8 deadlifts (heavy)
40 Ab-Mat Situps
80 double-unders
4 rope climbs
80 wall-ball shots (20/14#)
4 rope climbs
80 double-unders
40 Ab-Mat Situps
8 deadlifts (heavy)

Friday 7/15

“Beach Muscles”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters) (BUY-IN)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters) (BUY-OUT)

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

In teams of two, with only one partner working at a time, complete the following for time:
800 Meter Relay Run (alternating 400 meters) (BUY-IN)
immediately followed by…
10 rounds (partners alternating full rounds) of…
4 Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
800 Meter Relay Run (alternating 400 meters) (BUY-OUT)

Thursday 7/14

Five sets of:

Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

Same