Charles’ Day, August 15th

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Then..

100 Single Unders

30 Push-Ups

15 Ring Rows

40 Double Unders

Metcon

Charles’ “I Believe I Can Fly” WOD (Time)

6 Ring MU/ or Bar MU

12 Handstand Push Ups

50 DUs

5 Ring MU/ or Bar MU

9 Handstand Push Ups

50 DUs

3 Ring MU/ or Bar MU

6 Handstand Push Ups

50 DUs

Gymnastics

Metcon (No Measure)

Supersets

2×15 Hollow Rocks

2x:15Sec False Grip Hold

—-

2×7 Strict Pull-Ups

2×5 Muscle Up Transitions or Strict Dips

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Sherry’s Day, August 14th

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Row or 1k Bike

40 Russian KB Swings (Go for Unbroken)

Strength

Sumo Deadlift (5×5 @70%)

Metcon

Sherry’s “Supermom” WOD (AMRAP – Rounds and Reps)

15 min AMRAP

9 hang cleans (95/65)

6 alt front rack lunges

3 thrusters

200m run

****if the bar touches the ground during the the barbell movements, drop down and do 5 burpees

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Sunday Funday

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

25 Burpees

Perfect Stretch x4 (Each Side)

5mins of Chest/Shoulder Prep (Smashing, Chest flys)

Strength

Bench Press (1-1-1-1 @90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

W/ a Partner

14min AMRAP

8 Ring Rows (Quality Reps)

14 Med-Ball Cleans 20/14

*Partner Does a full round before switching.

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Sunday Strength

Defiant CrossFit – Strength Class

Warm-up

Warm-up (No Measure)

3 Rounds

Perfect Stretch (each side)

7 Strict Pull-Ups

15 DB Romainian Deadlifts

7 Bicep Curls

Strength

DBall Over Yoke (5×4)

Yoke height should be around chest-neck area.
Superset with the Rows

Bent Over Row (5×10 underhand)

Explosive Sled Pulls (4x25m Super Heavy )

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Saturday, August 12th

Defiant CrossFit – CrossFit

Warm-up

Run Prep Warm-Up (No Measure)

Coach Led

20m each…

High Knees x2

Butt Kicks x2

Karaoke x4

Side Shuffle x4

High Skips x2

100m Sprint

4mins of hamstring and calf stretching

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

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