Thursday 6-22-18


1) Back squat – 4x2@85%

2) Push press - 5x4@78%

Followed by:


15 GHD Sit Ups

50 Double Unders

10 Burpee Over Bar

10 Dips

*Try and give yourself at least 5 seconds to transition to next station.

After Party: 3x5 Jumps Squats immediately followed by 50 walking lunges. Light load of any.

Wednesday 6-21-18


“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row

25/15 Calorie Assault Bike

Tuesday 6-19-18


You Choose…

1) Build up to a 5rm Front Squat for the day.

Followed by:

“Nose Bleed”


27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.


“Barbell Mayhem”

1) Snatch - max for day

2) Clean & jerk - max for day

3) Front squat - max for day

Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.

Monday 6-18-18

Monday 6-18-18


You Choose…

1) Snatch balance - max for day; 4x3@70%

2) Power snatch + snatch – 5x1+1@75%


1) Bench Press- 5x5@75%

2) Banded Tricep Extensions-5x12

Followed by:

4 sets:

3 Box Jumps ( high as possible)

12 Pull Ups

200 M Run

1 min rest between rounds

After Party: Weighted Planks 4x:30

Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.