1153 N Academy Ave, New Braunfels TX 78130

July 1st-6th

//July 1st-6th

July 1st-6th

Upcoming Events.

THIS WEEKEND

Our Luau coming up on July 7th!

Come one, come all.

It is our 1 year anniversary in our new building.

So to celebrate we are having a Luau. (Hawaiian shirts not required but strongly encouraged.)

The Luau will start at 930. Schedule of games/events coming soon.

Including:

A pig roast.
A potluck for sides ( Sign up on the clipboard) or at this link: https://tinyurl.com/ybrga8lm
A water balloon Fight.
A Limbo Competition.

FREE SNOWCONES

A slip n slide

And several yard games.

SEE YOU THEN !!!!!

We are all busy. How about spending a little 1 on 1 time with your spouse or loved one?

Come drop the kids off on Friday July 13th from 630pm-930pm We are doing a parents night out and best of all its a fundraiser for the Sporthalle Barbell Club Youth Team.

Cost is $30 Ages 5-12

 

This Weeks CrossFit Programming:

MONDAY

WARM-UP:

400m Run

Then 2 rounds

10 Kipping Swings

10 Kick Throughs

5/5 Windmills

5/5 DB Single Arm OH Squats

20 sec Side Plank x L/R

 

PREP-WORK:

Review movements and scales.

 

STRENGTH: (15 mins)

30 sec at each station / 10 sec rest

Seated Face Pulls

Bicep Curls (bar)

Lateral Raises (DB)

Seated Arnolds Press (DB/KB)

Notes: Rotate exercises after each 30 secs until you complete 5 sets of each exercise. Pick a weight that you can move continually for the 30 sec period.

 

CONDITIONING:

3 rounds for time!

10 Ring Push Ups

20 Wall Balls

30 Seated Rotating Slam Balls

200m Burden Run

Notes: Run with your WallBall.  Challenge yourself on the push ups. If you are short on rings, you can scale up to clapping push ups.

 

COOL-DOWN:

10 Lying Handcuffs

30 sec Down Dog

1 min Rolling Upper Back

TUESDAY

WARM-UP:

2 rounds

30 sec Single Unders

30 sec super Slow Single Unders

Then 3 rounds w/ Empty Bar

5 Deadlift

5 Good Mornings

5 Back Squat

5 Strict Press

5 Cossack Squats (with or without the bar)

 

PREP:

Review Clean Set Up and 1st pull.

Review good position during the pause.

Spend 5 minutes warming -up to ~45% of Deadlift or ~65% of clean.

 

STRENGTH:

Every 30 sec for 10 min.

Clean Grip Deadlift Partial Pull w/ 5 sec pause. (Progressive build)

Notes: Pause at the KNEE focusing on maintaining the best position. Don’t sacrifice form for heavier weight.

 

CONDITIONING: (Game Time! Record total reps of burpees and DUs)

4 min AMRAP

3 rounds

12 Deadlifts (rx: 95/65) (fitness: 75/45)

9 Hang Power Clean

6 Push Jerks

With the remaining time: max effort Burpees

Rest 4 min

4 min AMRAP

2 rounds

12 Deadlift (rx: 135/95) (fitness: 95/65)

9 Hang Power Cleans

6 Push Jerks

With the remaining time: max effort Double Unders or Lateral Jumps Over Bar.

Pick a weight you feel comfortable moving. This is suppose to be fast bar cycling. DB/KB are an option.

 

COOL-DOWN:

1 min Single Leg Frog Pose

1 min Pigeon Pose

1 min Folding Straddle

WEDNESDAY (4th of July)

WARM-UP:

400m Run

3 rounds

10 Reverse Lunges

10 Scap Push Ups

10 Ring Rows

5 Down Dog Burpees

5 Runner Stretch

 

PREP:

Review all the moments and talk about which movments are done in tandem and which are work/rest. This is a long one so give them plenty of time.

 

“1776” partner wod

1776m Row

17 Burpees*

76 DB Thrusters

17 Burpees

76 Pull Ups

17 Burpees

76 KB Swings

17 Burpees

76 Box Jumps

17 Burpees

76 Goblet Lunges

17 Burpees

Rx: 50/35

BURPEES – share the 17 reps BOTH athletes work at the same time.

ALL OTHER EXERCISES: one athlete works while the other rests, sharing the reps as needed. Pick a weight you feel comfortable moving.

 

WARM-UP:

1 min Hip Switch

1 min Couch Stretch

1 min Thread the Needle

THURSDAY

WARM-UP

5 min Ladder/Cone Work

Then, 3 rounds

W/ PVC pipe

5 Pass Throughs

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Push Up to Down Dog

 

PREP:

Review Scale for Dips

 

STRENGTH:

4 rounds

5-7 Double KB/DB Push Jerk

Rest 30 sec

7-10 Dips (weighted if possible)

Rest 60 sec

Notes: challenge yourself on the push jerk. Find a challenging weight.

 

ACCESSORY:

3 rounds

30 sec Max Effort V-Ups

Rest 30 sec

30 sec Hanging Knees (keep knees above hips, add a WallBall for an extra challenge)

Rest 30 sec

.

 

CONDITIONING:

10 min AMRAP

50’ Front Rack double KB Carry

10 Pike Push Ups or 7 Strick HSPU

20 Walking Lunges

Notes: Work to maintain neutral wrist position on the Kb carries. Don’t let the KB rest on your shoulders…..that’s cheating. LUNGES: kbs will be in the farmer carry position.

 

COOL DOWN:

1 min at each

Shoulder Box Stretch

Wrist mobility

Banded OH Shoulders

Thoracic Rotations

FRIDAY

WARM-UP:

5 min Sprint Work

Then 3 rounds

10 Cat/Camel

10 Push Ups

10 Walking Samson

10 Walking Squats

 

PREP:

1 set empty bar FS

10 elbow rotations

1 set dynamic FS

20 sec hold in the bottom

 

STRENGTH:

Front Squat 3-3-3-3-3

Spend 15 minutes working up to a heavy 3 rep Front Squat (tempo 31X1)

Notes: tempo over weight. NOT looking for a new PR.

 

CONDITIONING:

200m Run

30 Alternting DB Snatch

400m Run

30 Pull Ups

200m Run

30 Toes to Bar

400m Run

30 Thrusters

Notes: Rx (kb 50/35) (bar45/35)

15 min cap

 

COOL DOWN

2 mins Thoracic Flow

1 min Hip Switch

1 min Child Pose

Foam roll and lacrosse ball.

2018-07-01T18:41:32+00:00

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