July 21st - 26th, 2025

‍JULY 21, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single under jumps/1:00 double unders (2nd round)
8 air squats
8 banded presses
8 alternating lunges
8 hips down push ups

Then: 1:00 calf stretch each side

STRENGTH:   Barbell Thruster 2 - 2 - 2 - 2 - 2 - 2 climbing  (July 1)

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METABOLIC CONDITIONING:‍

For total reps:
Tabata double-unders or single unders (2 jumps = 1 rep)

Rest 2:00

Then, complete as many reps as possible in 4 minutes of:
8 push-ups
8 alternating single-leg squats (scale with foot behind ankle, with a band, or to a box)

*Score is total double unders (or half single unders) plus reps of the AMRAP

COOL DOWN:

3:00 walk or bike

1:00 couch stretch each side
1:00 hang from bar‍

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‍TUESDAY    JULY 22, 2025   

WARM UP

2:00 run/bike/row
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2 Rounds
8 cat cows
8 Single leg RDL with KB
8 Bent over ball slams
8 single arm DB high pulls
8 push ups/knee push ups

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STRENGTH: Bench Press 4 - 4 - 4 - 4 - 4 - 4 building (July 11)‍‍

‍METABOLIC CONDITIONING :

5 rounds for time:
300/250mm row or 200/150m run
10 Dumbbell power cleans (50/35)

COOL DOWN:
2:00-3:00 walk or bike
1:00 seal stretch
1:00 scorpion stretch
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‍WEDNESDAY MASH UP    JULY 23, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m jog
10 banded good mornings
10 banded presses
10 box dips
10 light KB deadlifts
10 barbell strict presses

Warm up Push press (take from the floor) and KB deadlifts

METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
800m run
20 Double KB Deadlifts (70/53)

AMRAP 7 minutes of:
15 AbMat sit-ups (GHD is an option for people who use it regularly)
5 Ring Dips

AMRAP 7 minutes of:
15 Push Press, 95/65
30/20 Calories, Air Bike

*Rest 3 minutes between workouts

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‍TEAM THURSDAY  JULY 24, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 hollow rocks
8 arch rocks
8 PVC pipe lat pull downs

Skills: Toes to Bar

2 Rounds
6-8 Hanging arch-hollow swings

1-3 Rounds
5-7 kipping knee raises OR kipping knees to elbows OR 2-4 kipping toes to bar

Non-hanging option
3 x 6 toes to rig
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‍TEAM METABOLIC CONDITIONING :

Team G.I. Jane

For time:
100 burpee pull-ups

Rx = jump to pull-up bar 1 foot above your reach
Increase height of box to make a regular jumping pull up

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CASH OUT:

Tabata abs of choice

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FRIDAY JULY 25, 2025

WARM UP

2:00 bike/row/ski/run

2 Rounds
5/5 World's greatest stretches
8 goblet squat
8 barbell strict presses
8 glute bridges
8 alternating barbell front rack stretches

STRENGTH: Front Squat 5 - 5 - 5 - 5 - 5  (July 7)
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METABOLIC CONDITIONING :‍

CrossFit Community Cup Workout 1

Complete as many rounds and reps as possible in 15 minutes of:
15 box jump-overs (24/20)
10 alternating dumbbell snatches (5/5) (50/35)(35/20)
5 handstand push ups OR from box or pike HSPU

COOL DOWN:

2:00-3:00 easy bike or take a walk!
1:00 standing quad stretch
1:00 puppy dog stretch

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SATURDAY   JULY 26, 2025

OPEN GYM

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