August Long Weekend Schedule:

Friday:

Regular Hours

CROSSFIT

Strength

Back Squat 10×10 @ 55%

Gymnastics

EMOTM 16 Minutes of:

~30-45s Work @ Each Station

Minute 1: Bar/Ring L-Sit

Minute 2: Plank See/Saw

Minute 3: Back Bridge/Handstand

Minute 4: Paralette Jump Throughs

*4 Sets*

CASHOUT: 1RM Weighted Strict Chin Up

CROSSFIT

Mobility

Hip Adductors

Groin

Catch Position (Snatch)

Strength

Snatch 3-3-3-3-3-1-1-1

MetCon

Plyometrics – 15 Minutes

THEN…

5 Minute AMRAP of:

Increasing Ladder

2 T2B

2 Pistols

4 T2B

4 Pistols

6 T2B

6 Pistols

Etc…

CROSSFIT

Accessory

Rotator Cuff 4×8

Banded Hamstring Curls 4×15

Strength

100 Strict Press (65/95#)

MetCon

12 Minute AMRAP of:

7 Hang Power Clean (125/185#)

5 HSPU

3 Muscle Ups/CTB Pull-ups

CROSSFIT

Mobility

T-Spine

Rotator Cuff

Strength

“Death By…”

OH Squat (65/95#)

MetCon

For Time:

50 Double Unders

300m Row

50 Double Unders

15 Cal Assault Bike

50 Double Unders

300m Row

50 Double Unders