28. Juli 2025
Juli
28
CrossFit – Mon, Jul 28
Suggested Warm-Up
Warm-Up
AMRAP x 4 MINUTES
100m Jog
5 Bootstrappers
10 Bird Dogs
5 Scap Pull Ups
Into…
AMRAP x 4 MINUTES
8 SLOW BB RDL
8 Ring Rows
8 Kip Swings
Strength – All
Deadlift (8-6-4 | 8-6-4*)
Workout – Performance
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
100m Run
5 Deadlifts (275/185)
10 Pull-Ups
(Score is Rounds + Reps)
KG BB: (125/85)
Workout – Fitness
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
100m Run
5 Deadlifts (185/135)
10 Ring Rows
(Score is Rounds + Reps)
KG BB: (85/60)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 5×5 (Weight)
Split Jerk Strict Press*
*Keep weight Light-Moderate across all sets.
(Score is Weight)
2.) EMOM x 12 MINUTES
MIN 1 – 10 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod Effort Row
MIN 3 – Rest
(No Measure)
*Start Moderate and end Moderate-Heavy. The second set of 8 should be close to or the same weight as the first set of 6.
(Score is Weight)
Week 3 of 7
3-Rep ‚CF Total‘ Cycle