Rest Day!

Sunday, June 28, 2020

Work Out of the Day

THIS WEEK AT A GLANCE

MONDAY

  1. Front Squat
    10-8-6-4-2
    On the 3:00 x 5 Sets:
    Set 1: 10 Reps @ 60% of 1RM front squat
    Set 2: 8 Reps @ 65%
    Set 3: 6 Reps @ 70%
    Set 4: 4 Reps @ 77%
    Set 5: 2 Reps @ 85%
  2. “7-on-7”
    AMRAP 7′:
    4 Bar muscle-ups
    12 Front Squat (155/105)
    12/9 Calorie bike
    16 Toes to bar
    Rest 3 Minutes
    AMRAP 7′:
    4 Bar Muscle-ups
    12 Front squats (135/95)
    12/9 Calorie bike
    16 Toes to bar

TUESDAY

  1. NFT:
    18-15-12-9-6
    KB swing 53/36
    Kipping HSPU
    After each round, 50’ handstand walk
  2. “Hot Route”
    Buy in: 1 mile run
    3 rounds
    50’ single DB OH WL left arm
    50’ single DB OH WL right arm
    30 pistols alternating
    10 Devil Press (50/35)
    Cap: 25 mins

WEDNESDAY

  1. NFT:
    3 Sets of 9: Strict Press*
    3 Sets of 7: Push Press*
    3 Sets of 5: Push Jerk*
    *From deck
  2. “Hook and Ladder”
    0-5:00
    30 Lateral Burpee over bar
    30 Power clean and jerk (95/65)
    5:00-10:00:
    2 rounds
    15x lateral burpee over bar
    15x power clean and jerk
    10:00-15:00:
    3 rounds
    10x Lateral burpee over bar
    10x power clean and jerk

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

  1. Back Squat
    BS x 3 @ 100% 10RM BS*
    BS x 6 @ 93%
    BS x 12 @ 85%
    *Estimate 10RM BS at 65-75% 1RM
  2. 5 Rounds NFT
    5 Strict HSPU
    10 DB situp
    5 Strict pull up
    10 Supermans

FRIDAY

  1. 5 Rounds*
    1 Low hang power clean (at knee)
    1 Push jerk
    1 Low hang squat clean
    1 Split jerk
    *Increasing in load from 65% to no greater than 75%. For speed and technique.
  2. “Mind Eraser”
    AMRAP 20’
    7 Power clean (135/95)
    7 Burpee
    200m run

NEWS & UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.


If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Inquire with Coach Paul for details.