CrossFit Envy

Competitors Program Week 2, Day 6: 4x5 weighted dips @ 70-75% 1RM -alternating with- 4x5 weighted pull-ups @ 70-75% 1RM... -then- AMRAP in 15 minutes: 8 deadlifts (205/140) 6 hang power cleans (205/140) 4 shoulder to overhead (205/140) (or 65-70%) 200m run (If you hit 8 rounds, then stop and mark the time). -then- 12 rounds Tabata bike erg Rest 2 minutes 12 rounds Tabata ski erg (1 rounds = 20 seconds work and 10 seconds rest) See more

AMRAP in 25 minutes: One partner working at a time: 20 burpee pull-ups 30 Wall-balls (20/14) 40 calorie row... *these numbers are the total reps that must be done before moving on. (ex. Partner A does 10 burpee pullups and Partner B does 10, for a total of 20 before moving to Wall-balls) See more

Competitors Program Week 2, Day 5: Work to a heavy single in the Power Clean and Jerk (collect 6 total singles above 85%) -then- Front Squats 5x3 @ 80%... -then- AMRAP in 12 minutes: 80 yard prowler push (178/132) (2 trips up and back on the concrete pad) 15 toes to bar 12 Strict handstand pushups -then- 4 Rounds for time: Row 250/200m 15 Target Burpees Rest 1:30 See more

SMR - lacrosse ball on front and rear delts 3x30 seconds sleeper stretch -then- 2 rounds at a conversational pace 10 self assisted bar dips... 10 prone scorpions 15/12 cal assault bike -then- Work to a heavy set of 5 in the weighted dip (Perform 5 work sets) *Superset with 5 sets of 1 minute weighted bearhug march (use a sandbag that makes 45 seconds to 1 minute challenging). -then- 3 rounds: 1:30 minute max reps/work at each station followed by 30 seconds to move to the next station. -medball clean to chest pass (50/40) (30' lengths) -sandbag box step overs (20")(50/30) -weighted bear crawls (50s/35s) (30' lengths) See more

Prehab/activation: SMR glutes / quads Internal hip rotation mobilization -then- 2 rounds at a conversational pace:... 10 roll overs to V-sits 10 banded tempo pause squats 200m run -then- 5x4 Back Squat @ 75-80% *alternate with 5 sets of max quality reps supine ring rows -then- AMRAP in 15 minutes: 8 sets of the complex: 1 one armed devils press + 1 Push press (50/35) (alternate hands each rep) 15 broad jumps (4'/3') 8 alternating burpee to dumbbell clean (50/35) 15/12 Calorie ski (or bike) See more

Competitors Program Week 2, Day 3: 4x3 Clean Pulls @ 90-95% 1RM (perform with a slow lowering of the weight back to the ground after each rep). -then- AMRAP in 20 minutes:... 600m run 20 KB hang clean and jerks (53s/35s) 20 Chest to bar pull-ups 400m run 15 KB hang clean and jerks 15 Chest to bar pull-ups 200m run 10 KB hang clean and jerks 10 chest to bar pull-ups *if you complete this, then work your way back up to 400m run, 15 HC&J, 15 pull-ups, then 600m run, 20 HC&J, 20 pull-ups. -then- *optional 5 Alternating attempts for max time held -Hip Extension hold on GHD with (22/10) plate held to chest -L-sit *rest 1 minute between attempts See more

Competitors Program Week 6, Day 2: 4x3 Power Jerks (from the Blocks) @ 70-75% *alternate with 4 sets of max quality reps false grip supine ring rows -then-... 3 rounds for time: 8 Alternating sandbag cleans (150/100) 100' sandbag carry (right shoulder) 15 / 12 cal skierg 100' sandbag carry (left shoulder) -then- For time: Run 600m 25 Overhead squats (95/65) Run 400m 20 Overhead squats (95/65) Run 200m 15 Overhead squats (95/65) See more

Prehab/activation: SMR - front delts, rhomboids 3x30 seconds sleeper stretch -then- 2 rounds:... 50' forward bear crawl 50' backward bear crawl 10 banded reverse flys 250 row -then- Work to a heavy triple in the bench press *perform 5-6 heavy sets. Alternate with 4 sets of palloff presses (5 reps each side with 5 second holds each rep) -then- 3 rounds for time: 500m/400m row 5 push-ups + 10' forward bear crawl + 10' bear crawl back + 5 push-ups + 10' forward bear crawl + 10' bear crawl back + 5 push-ups + 10' forward bear crawl + 10' bear crawl back + 5 push-ups + 10' forward bear crawl + 10' bear crawl back 30 abmat sit-ups See more

Competitors Program Week 6, Day 1: Work to a heavy single in back squat -then- EMOTM for 8 minutes:... 1 Snatch at 80% 1RM -then- AMRAP in 12 minutes: 30 handstand push-ups 35/28 cal assault bike 20 deficit handstand push-ups (4"/2") 25/20 cal assault bike 10 deficit handstand push-ups (8"/4") 15/12 cal assault bike *(continue with the last round of 10 DHSPU and 15 AB cals for the remaining time). -then- With a 8 minute running clock: Row 1000/800m Followed by max rounds of: (10,20,30...) double unders (1,2,3...) 30' burpee shuttle runs (burpee + run forward 30' + burpee + run backward 30' = 1 rep) *rest 4 minutes, then repeat once more. See more

Prehab/activation: SMR - glutes / Quads Internal hip rotation mobilization -then- 2 rounds at a conversational pace:... 15 banded squats 10 iron crosses 200m Run -then- 5x4 Tempo Front Squats @ 70-75% 1RM (4 count lowering) -then- AMRAP in 20 minutes: 25/18 cal assault bike 20 alternating dumbbell Snatches (50/35) 15 burpee pull-ups 20/15 cal assault bike 15 alternating dumbbell Snatches (50/35) 10 burpee pull-ups 15/12 cal assault bike 10 KB alternating dumbbell Snatches (50/35) 5 burpee pull-ups *if you complete this, then work your way back up to 20/15, 15 DB snatch, 10 burpee pullups, then 25/18, etc etc. (you may sub same cals ski or row) See more

Hi everyone! Just a heads up that tomorrow's 10:30 class will be open gym.

Competitors Program Week 5, Day 6: 4x3 Clean grip overhead squat (by feel. Work to a challenging weight) -then- 4x3 Muscle Snatch (by feel. Work to a challenging weight that allows for a quick turnover)... -then- For time: 1000m/800m row 50 burpee box jump overs (24"/20) 1000m/800m row -then- 5x5 pausing hip thrusts (5 second pause at the top) *alternate with 5 sets of max quality reps evil wheels (aim for 5-7) See more