Thursday, Aug 28

Defiant CrossFit – CrossFit

Warm-up

WU- Odd Object + (No Measure)

2 rounds:

200m MB run

10 pull ups

10 ring dips

2 lengths heavy carry (sandbag or atlas stone)

Skills

Pull Ups: Kipping / Butterfly

Weightlifting

Squat Clean (3 x 3 65/ 75/ 85 %)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

25 DUs

5 burpee bar MUs
Mod: 5 burpee strict pull ups

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Wed


Defiant CrossFit – RX+ 90 mins

EMOM

Squat Clean (EMOM x 5: 5-4-3-2-1, 60-90%, TnG)

Squat Clean (1 RM)

Metcon

Metcon (Time)

10 rounds:

10/8 Renegade rows 25/15s

24 ft HS walk

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Max Effort Upper Body


Defiant CrossFit – Strength Class

Accessory

2 rounds of:

25 Push ups

10 Ring Dips

25 Situps

3×5 Back Extensions

5 mins of shoulder/chest mobility

Weightlifting

1: Shoulder Press (5, 3, 2, 1, 1, 1, 1)

Start around 65%, work up to heaviest single for the day.

2: Bench Press (5, 3, 2, 1, 1, 1, 1)

Work up to heaviest single for the day

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Wednesday, July 27


Defiant CrossFit – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Dynamic Warm-up

Run Ladder

Mobility for running

Metcon

Metcon (Time)

8x400m run

Every 2:30 for 20 minutes run a 400m.
Average your times and that will be your score.

Strength

Romanian Deadlift (5×8)

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Tuesday, July 26


Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 wall balls

Inch worm length of gym

10 squat jumps

Lunge w/ twist length of gym

10 wall balls for height

200m run

Strength

Back Squat (5×3. 80%)

Metcon

Metcon (Time)

2 Rounds of Cindy

25 Ab mat sit ups

2 Rounds of Cindy

50 Ab mat sit ups

2 Rounds of Cindy

25 Ab mat sit ups

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