13. August 2025
Aug.
13
CrossFit – Wed, Aug 13
Suggested Warm-Up
Warm-Up
1 ROUND
5 Inchworm to Push Up
5/5 Moose Antlers
5/5 Half Kneeling A Frame Stretch
5 Tempo Push Ups
5 Boot Strappers
2:00 Row*
Into…
2-3 ROUNDS
8 Strict Press
8 Bent Over Row
200M Row
*Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m.
Strength – All
Shoulder Press (5-4-3 | 5-4-3*)
Workout – Performance
FOR TIME (Time)
1250/1000m Row
30 Shoulder to Overhead (155/105)
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
FOR TIME (Time)
1000/800m Row
30 Shoulder to Overhead (115/75)
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-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.) 3 SETS (Weight)
4/4 Overhead Split Squats*
*Build from last week and go slightly heavier.
(Score is Weight)
2.) EMOM x 15 MINUTES*
3 Chest to Bars
*Use a band if needed.
(No Measure)
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‚CF Total‘ Cycle