WORKOUT OF THE DAY, JULY 2ND 2018

July 2, 2018 | LAHAINA CROSSFIT

WOD:

#Van Damme (20 Min Cap)

30 Power Snatches

10 Ring Muscle-Ups  * Scale to 20 Chest to Bar or Pullups

30 Power Clean and Jerks

10 Ring Muscle-Ups

30 Thrusters

10 Ring Muscle-Ups

Rx – 135/95  (Scale 115/75, 95/65)

BeachFit will do:

30 DB Power Snatches

20 Ring Rows

30 Plate Ground to Overhead

20 Ring Rows

30 DB Thruster

20 Ring Rows

#body armor

Not for Time, 3 Rounds:

100 Meter Double Kettlebell Front Rack Carry (Video)  **Challenging, but doable without several breaks. Free to build in loading over the course of the three rounds as we see fit.

100 Meter Double Kettlebell Farmers Walk

200 Meter Sled Drag **We are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance


WORKOUT OF THE DAY, JULY 3RD 2018

July 2, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

BeachFit will do:

3 Goblet Squats

3 Sit Ups 

100m Run

*Add 3 reps per round.  

WOD:

#liquid laugh

5 Rounds:

1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)

1:00 – 50 Double-Unders

1:00 – Max Assault Bike Calories

1:00 – Rest

Your score today will be total lunges and total calories on the assault bike, added together.

CASHOUT:

#handstand pushups

3 Rounds:

40% of Max Set

35% of Max Set

30% of Max Set

Rest 1:30 between rounds.

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 8-7-6. The athlete would first complete his or her 8 reps, kick down, and rest just enough so that they could complete 7 more reps unbroken. Kick down, and finally do the same for the 6 reps. That would complete a single “round”, where we are resting 1:30 between.  This can be done with strict seated db presses as well. 

 


WORKOUT OF THE DAY, JULY 4TH 2018

July 3, 2018 | LAHAINA CROSSFIT

Aloha!  Just a reminder that there is only the 6, 7, 8 and 9am classes on the 4th of July!  Start your day off with a great WOD at LCF! 

WOD:  (40 min Cap)

#glen

For Time:

30 Clean and Jerks (135/95)  *BeachFit will do DB Clean and Jerks or Plate Ground to Overhead

Run 1 Mile

10 Rope Climbs  *Scale to 20 Pullups or Double KB Rows 

Run 1 Mile

100 Burpees

**There will be different modifications for this WOD listed that box! 


WORKOUT OF THE DAY, JULY 5TH 2018

July 5, 2018 | LAHAINA CROSSFIT

WOD:

#after party

EMOM 20

Min 1:  12 Devil Press (35/25lbs)

Min 2:   12/10 Cal Bike (Rx+15/10)

Min 3:  :40 Plank

Min 4:  12 Box Over Jumps (24/20)

CASHOUT:

Foam Roll/Lacross Ball/Barbell Smash


WORKOUT OF THE DAY, JULY 6TH 2018

July 5, 2018 | LAHIANA CROSSFIT

STRENGTH: (20 Total Min for strength)

#box squats

7 Sets of 2

Squat to a box height slightly below parallel.

BeachFit will do:

AMRAP 15

10 Cal Row

5 Pushups

*Add 1 Pushup each Round  (Scale to Plank Taps if need, R/L=1)

#front rack reverse lunges

3 “Giant Sets”

12 Front Rack Reverse Lunges (6/side)

12-15 Heavy Russian Kettlebell Swings

Move directly into the swings after racking the barbell, and rest 2:00 between sets.

 On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. 

WOD:

#parks and wreck

For Time:

27-21-15-9

Assault Bike Calories or Row

Kettlebell Swings (70/53)

200 Meter Run after each round with heavy ball (30/20lbs)

CASHOUT: 

#body armor

21-18-15-12:

Weighted AbMat Sit-Ups

Romanian Deadlifts (Video)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.

 


WORKOUT OF THE DAY, JULY 10TH 2018

July 9, 2018 | LAHAINA CROSSFIT

WOD(s):

#Everest 

For Time:  (15 time cap)

21 Back Squats, 21 Strict Handstand Pushups  

15 Back Squats, 15 Strict Handstand Pushups

9 Back Squats, 9 Strict Handstand Pushups

Rx” Loading – 315/225

Modification #1 Loading – 275/185

Modification #2 Loading – 225/155

These are only starting points to work with. A strong place to be if we do not align with the numbers above is to take 75% of our current/estimated back squat best. 

#body armor 1

4 “Giant” Sets:

8 Unbroken Barbell Bench Press Repetitions

8 Unbroken Hang Power Cleans

Rest  up to 2:00 between sets.

Rx weight on both should be around 65-75% on both movement.

BeachFit will do: (Beachfitters will 20 Min AMRAP and body armor 2)

AMRAP 20

10 Goblet Squats

10 KB Swings

10 Pushups

10 Cal Row

#body armor 2

3 “Giant Sets”:

12 Alternating Dumbbell Strict Presses  (R=1, L=2)

15 Weighted AbMat Sit-Ups  

18 Dumbbell Floor Presses (Video)

21 Glute Bridge Raises (Feet on bench)  Rx+Slow Hip Extensions

Rest up to 2:00 between sets.

**Choose weights to go unbroken each movement.  Can go up each  set if desired.

 


WORKOUT OF THE DAY, JULY 10TH 2018

July 9, 2018 | LAHAINA CROSSFIT

WOD:

#helen

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

or 

#big helen

3 Rounds:

600 Meter Run

21 KBS (70/53)

7 Ring Muscle-Ups

CASHOUT:

#big bertha

3-5 Rounds

15/12 Calorie Assault Bike

5 DBall Cleans (150/100)  *Scale to DB Power Cleans (70/50lbs)

1-2-3-4-5 Rope Climbs (15′) *Scale to 5 DB Row per round if no rope climbs. 


WORKOUT OF THE DAY, JULY 11TH 2018

July 10, 2018 | LAHAINA CROSSFIT

WOD:

#hail mary  

For Time:

200 Double-Unders  *Scale to 400 singles

1,500 Meter Row

100 Wallballs (20/14) *Females to a 9′ Target

50/35 Calorie Assault Bike

CASHOUT:

#snatch prime

On the Minute x 7 Sets:

Snatch Pull

Hang Snatch High Pull

2 Hang Power Snatches

As a refresher, on the snatch pull, the arms stay long (high pull is where we bend the elbows).  Working around 40-50% for this part

#snatch complex

On the Minute x 9:

Snatch Deadlift

Low-Hang Power Snatch

On the following low-hang power snatch, this movement starts by lowering the bar below the knee, close to the floor – but, without actually touching the floor.  Build in load. 


WORKOUT OF THE DAY, JULY 12TH 2018

July 11, 2018 | LAHAINA CROSSFIT

WOD:

#push it

EMOM 24

Min 1:  12 DB Push Press (50/35lbs)

Min 2:  KB waiter carry Right, KB Front rack Left Down; Switch on way back; Farmer carry back.  (Total of 3 lengths or 1.5 down back) (35/26lbs)

Min 3: 15 Ab Mat Sit Ups - remaining time to :45 sec hold Superman

Min 4:  200m Run (Scale to Driveway Run)

CASHOUT:

#bro out

12-10-8-8

Barbell Curls

24-10-16-16

Single KB Skull Crusher 

 

 

 


WORKOUT OF THE DAY, JULY 13TH 2018

July 12, 2018 | LAHAINA CROSSFIT

STRENGTH:  (20 min for Front Squats and Deadlifts)

#front squats

3 sets of 2 Reps

Warming Sets (not counted towards the 3 working sets):

Set #1 – 5 Reps @ 60% of 1RM Front Squat

Set #2 – 3 Reps @ 65% of 1RM Front Squat

Set #3 – 2 Reps @ 70% of 1RM Front Squat

Set #4 – 2 Reps @ 74% of 1RM Front Squat

Set #5 – 2 Reps @ 78% of 1RM Front Squat

Set #6 – 1 Rep @ 81% of 1RM Front Squat

Sets #7,8,9 – Build steadily to a heavy set of 2 repetitions for the day.

#deadlifts

8 sets of 2

Set #1 – 2 Reps @ 60% of 1RM Deadlift

Set #2 – 2 Reps @ 65% of 1RM Deadlift

Set #3 – 2 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Set #5,6,7,8 – 2 Reps @ 80% of 1RM Deadlift

BeachFit will do:

#friday the 13th

AMRAP 18

13 KB Deadlifts

13 KB Plyo Squats

13 KB Goblet Squats

13 Plank Taps

13 Cal Bike

WOD:

#doce

Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95) Rx+155/105  *BeachFit KB Cleans or Swings
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80) Rx+135/95
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65) Rx+115/75
15 Burpee Box Jump Overs (24/20)

CASHOUT:

#split Jerk 

5 Sets of 3: Jerk Balance (Video)
5 Sets of 3: Tall Jerk (Video)
5 Sets of 2: Pausing Split Jerk (Video)

Working up to 30-40% of 1RM

 

 


WORKOUT OF THE DAY, JULY 14TH 2018

July 14, 2018 | LAHAINA CROSSFIT

WOD:

#get it

10 Rounds (5 Rounds each)

100m Run or 10/8 Cal Bike)

10 Thrusters (115/75lbs)

15 Russian KB Swings (70/53lbs)

Partner A completes full round.  Partner B will hold a Plank while Partner A is running and then partern B gets to rest during Partner A's Thrusters and Swings.  Swith and continue in this fashion until each has completed 5 full rounds. 

CASHOUT:

21-18-15-12

Kipping Handstand Pushups  (Scale to seated strict db press)

Toes to Bar


WORKOUT OF THE DAY, JULY 15TH 2018

July 15, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

*BeachFit will do

EMOM 12

Min 1: 10 Air Squats + 10 Ab Mat Sit Ups

Min 2:  :15 Squat Hold + :15 Plank Hold

Then, 8 min to complete..

#front rack reverse lunge

Set #1 – 12 Reps @ 40% of 1RM Front Squat

Set #2 – 12 Reps @ 45% of 1RM Front Squat

Set #3 – 12 Reps @ 50% of 1RM Front Squat

Rest 1:30 between sets

*BeachFit will do KB Goblet Reverse Lunges

WOD:

#sore subject

Alternating Tabata x 8 Minutes:

Back Squat (Empty Barbell 45/35lbs)

Double Unders

Ex:

For clarity (below is a running clock)

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.

 


WORKOUT OF THE DAY, JULY 17TH 2018

July 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

#power clean and jerk

On the Minute x 10:

Hang Power Clean + Power Clean + Split Jerk

Sets #1+2 – 65% of 1RM CJ

Sets #3+4 – 68% of 1RM CJ

Sets #5+6 – 71% of 1RM CJ

Sets #7+8 – 74% of 1RM CJ

Sets #9+10 – 77% of 1RM CJ

BeachFit will do:

On the Minute x 10

3 KB Dead + 3 KB Plyo Squat + 3 KB Clean + 3 KB Overhead Press

WOD:

#liquid "cain

5 Rounds:

5 Power Clean and Jerks (155/105)  *BeachFit will do 10 Plate Ground to Overhead (55/35lbs)

10 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

CASHOUT:

#strict handstand pushups

2 Rounds:

45% of Max Set

40% of Max Set

35% of Max Set

Rest 1:30 between rounds.

Scale to Inverted Handstand Pushups or Seated Strict DB Press

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 9-8-7. The athlete would first complete his or her 9 reps, kick down, and rest just enough so that they could complete 8 more reps unbroken. Kick down, and finally do the same for the 7 reps. That would complete a single “round”, where we are resting 1:30 between.

 


WORKOUT OF THE DAY, JULY 18H 2018

July 17, 2018 | LAHAINA CROSSFIT

WOD:

#death race (14 min cap)

Demonstrated by CompTrain Games Athlete, Cole Sager (Video)

5 Rounds:

15/10 Calorie Assault Bike  (If row, 18/15 Cal)

10 Burpees

STRENGTH:

#deadlift

3 Sets of 6 – Deadlift

2 Sets of 8 – Sumo Deadlift

2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

CASHOUT:

#ski

AMRAP 8:

Ski Erg Calories

*On the Minute, starting on the 1:00:

3 DBall Cleans (150/100)  Scale to Heavy DB Power Clean (70/50lbs)


WORKOUT OF THE DAY, JULY 19TH 2018

July 19, 2018 | LAHAINA CROSSFIT

WOD:

#emom

Every 3 minutes for 24 Minutes:

21 Ab Mat Sit Ups (Rx+GHD Sit Ups

14 Single DB Thruster (35/25lbs)

1 Driveway Run 

CASHOUT:

Foam Roll/Lacrosse Ball


WORKOUT OF THE DAY, JULY 20TH 2018

July 19, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

On the 2:00 x 6 Sets:

2 Tempo Front Squats

5 Second Negative

2 Second Pause In Bottom

Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat

Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat

Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat

BeachFit will do:

On the 2:00 x 6 Sets:

2 Tempo KB Goblet Squats + 6 Plyo Squats + Plank remaining time to 1:00 mark

WOD:

#cement mixer

Every 3:00 for 7 Sets:

400 Meter Run  

12 Toes-to-Bar  *Scale to Hanging Knee Raises 

**On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.

CASHOUT:

#lipson

30-20-10 

DB Sumo Deadlift High Pull

DB Hang Clean

DB Shrugs

35/20

Hold on to each set UNBROKEN


WORKOUT OF THE DAY, JULY 23RD 2018

July 22, 2018 | LAHAINA CROSSFIT

We had a great turnout for WOD FOR WISHES on Saturday.  Thanks to all that participated and donated to an amazing cause. Donations are still being accepted through the end of the month.  Contact Coach Janelle or Coach Tom or click HERE to donate!  

STRENGTH: (20 Min for both)

#back squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 77% of 1RM

Minute #2 – 3 Reps @ 82% of 1RM

Minute #3 – 1 Rep @ 87% of 1RM

Minute #4 – Rest

#front rack reverse lunges

Set #1 – 12 Reps @ 48% of 1RM Front Squat

Set #2 – 12 Reps @ 53% of 1RM Front Squat

WOD:

#Foul Ball  (25 min Cap)

3 Rounds For Time:

800 Meter Run (Scale to 600m or 400m)

30/21 Calorie Row  

30 Alternating Dumbbell Snatches (50/35)

CASHOUT:

#body armor

1-2 Rounds

100 Meter Kettlebell Walk*

100 Meter Farmer Carry  (Rx+Sled Drag)

20 Weighted AbMat Sit-Ups

*Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.

Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.

Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.


WORKOUT OF THE DAY, JULY 24TH 2018

July 23, 2018 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#deadlift 

Build to a Heavy Set of 8

BeachFit will do:

AMRAP 12

:20 Plank

10 Single KB Deadlift

5 Cal Bike

WOD:

#napalm (22 Min Cap)

Time to beat is 11:00 for that #FreeShirt.  Click HERE to see Katrin Davidsdottir dominate!

2 Rounds For Time:

10 Bar Muscle-ups  (Scale to Pullups or Ring Rows +10 Bench Dips)

20 Bar-Facing Burpees

30 Deadlifts (225/155)  *BeachFit will do Double KB Deadlifts

40 Wallballs (30/20)

CASHOUT:

Strict Handstand Push-ups 

7 Rounds, Not For Time:

35 Unbroken Double-Unders (Rx+50 DU) + 30% of Strict Handstand Push-ups

*Scale to pike pushups, regular pushups to the floor, or dumbbell strict presses.  Scale to 70 Single Unders

 

 


WORKOUT OF THE DAY, JULY 25TH 2018

July 25, 2018 | LAHAINA CROSSFIT

WOD:

#firestorm

3 Rounds:

7 Hang Squat Snatches (75/55)  *Scale to Hang Squat Clean **BeachFit will do KB Tators
7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row  (35/25 Cal Bike or Ski Erg)

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row (35/25 Cal Bike)

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

CASHOUT:

2 Sets:

Max Effort L-Sit Hold (on parallettes or box)  Scale to Hollow Body Hold
Rest 1:00 between

Followed by:

4:30 Plank*

Every 30s, rotate positions.

Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

 


WORKOUT OF THE DAY, JULY 26TH 2018

July 26, 2018 | LAHAINA CROSSFIT

WOD:

#mainsite fun

10 1-minute rounds of:

25 squats

Max reps of Clean and Jerks (155/105; Scale to 135/95 or 95/65)

**BeachFit will do Max Reps Plate Ground to Overhead (55/45lbs)

Rest 2 minutes between rounds.

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

 

 

 

 


WORKOUT OF THE DAY, JULY 27TH 2018

July 27, 2018 | LAHAINA CROSSFIT

STRENGTH:

#front squats

Set #1 – 1 Rep @ 65% of 1RM Front Squat

Set #2 – 1 Rep @ 68% of 1RM Front Squat

Set #3 – 1 Rep @ 71% of 1RM Front Squat

Set #4 – 1 Rep @ 74% of 1RM Front Squat

Set #5 – 1 Rep @ 77% of 1RM Front Squat

Set #6 – 1 Rep @ 80% of 1RM Front Squat

Sets #7, 8, 9, 10 – Build to a heavy single for the day. Intentions are not to build to a max, but a challenging heavy single.

BeachFit will do:  

AMRAP 10

100 Farmer Carry (Drive and Back)

10/8 Cal Bike

:30 Plank 

WOD:

#macho man emom

EMOM 21

Min 1:  1 "Macho Man" Complex of - 3 Power Cleans + 3 Front Squats + 3 Push Jerk  (135/95)*  BeachFit will do KB Power Cleans + KB Goblet Squats + KB Overhead Press

Min 2:  15 KB Swings (70/53lbs)

Min 3:  200m Run (200m Row if big class) *Scale to Drive Run

*If desired go up in weight after rounds 2, 4, and 6 on complex


WORKOUT OF THE DAY, JULY 28TH 2018

July 28, 2018 | LAHAINA CROSSFIT

WOD:

#barb wired

4 Rounds for time:

400m Run

20 Pullups

30 Pushups

40 Ab Mat Sit Ups

50 Air Squats

*Complete as Individual 

**Complete with Partner.  Run together.  Then share reps

***Complete with Partner. Run together.  Double Reps and share

 


WORKOUT OF THE DAY, JULY 30TH 2018

July 30, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squats

On the Minute x 12 (3 Rounds):

Minute #1 – 3 Reps @ 80% of 1RM

Minute #2 – 2 Reps @ 85% of 1RM

Minute #3 – 1 Rep @ 90% of 1RM

Minute #4 – Rest

After all three waves, complete:

1 Set of 7 @ 75% of 1RM

BeachFit will do:

AMRAP 12:
3 Calorie Bike
3 Kettlebell Swings (53/35)
6 Calorie Bike
6 Kettlebell Swings (53/35)
9 Calorie Bike
9 Kettlebell Swings (53/35)

Climb by (3) reps per round

#front rack reverse lunges

Set #1 – 12 Reps @ 50% of 1RM Front Squat

Set #2 – 12 Reps @ 55% of 1RM Front Squat

BeachFit will do:  

KB Goblet Lunges

WOD:

#randy

75 Power Snatches (75/55)

Stimulus wise, we are looking for a light and fast barbell that we are always completing 7+ reps on in each set.

Beachfit will do:

100 Plate Ground to Overhead (45/35)


WORKOUT OF THE DAY, JULY 31ST 2018

July 30, 2018 | LAHAINA CROSSFIT

WOD:

#jump city

For Time: 

1 Round:

800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95lbs) (Rx+155/105)  *BeachFit will do DB Hang Power Cleans  

2 Rounds:

400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95lbs) (Rx+155/105)

3 Rounds:

200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95lbs) (Rx+155/105)

CASHOUT:

#midline

3:00 DBall Hold (100/70)

If we do not have access to a DBall,  holding a 70/53# kettlebell by the horns directly in front of the chest is a suitable modification.

Then...

1-3 Sets:
25 AbMat Sit-Ups
25 V-Ups
25 Flutter Kicks (4-Count)
Rest 1:00 between sets.

#handstand pushup 

5 Unbroken Sets of 30% of Max Set

Rest 2:00

3 Unbroken Sets of 30% of Max Set

Rest 1:001 Set for Max Unbroken Strict HSPU

This same progression can be applied to pike pushups, regular pushups to the floor, or even dumbbell strict presses.

 

 


WORKOUT OF THE DAY, AUGUST 1ST 2018

August 1, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats (10 min)

5 sets of 2

Set #1 – 2 Pausing Reps @ 40% of 1RM OHS

Set #2 – 2 Pausing Reps @ 45% of 1RM OHS

Set #3 – 2 Pausing Reps @ 50% of 1RM OHS

Set #4 – 2 Pausing Reps @ 55% of 1RM OHS

Set #5 – 2 Pausing Reps @ 60% of 1RM OHS

BeachFit will do:

AMRAP 10

5 Ring Rows

7 Pushups

9 Air Squats (Can use KB if desired)

11 Cal Bike

WOD:

#Hot Sauce

AMRAP 3: 

21/15 Calorie Row 
21 Lateral Bar Burpees 
Max Overhead Squats (75/55) *Scale to Front Squats **BeachFit will do KB Goblet Squats

rest 3 minutes 

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Bar Burpees 
Max Overhead Squats (95/65) 

rest 3 minutes 

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Bar Burpees 
Max Overhead Squats (115/80) 

rest 3 minutes 

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Bar Burpees 
Max Overhead Squats (135/95)