Banded warm-up | 5:00
2 sets:
5 plank to downward dogs
10 banded pull-aparts
10 banded pass-throughs
Dynamic warm-up | 7:00
AMRAP 6:
:30 row, bike, or ski
4 inchworm + push-ups
8 air squats
12 up-downs
– RX –
For time:
1-2-3-4-5-6-7-8-9-10
Push press (85/125 lb)
– Run 100 meters after each round.
– INTERMEDIATE –
For time:
1-2-3-4-5-6-7-8-9-10
Push press (60/85 lb)
– Run 100 meters after each round.
– BEGINNER –
For time:
2-4-6-8-10
Push press (35/45 lb)
– Run 100 meters after each round.
– MASTERS 55+ –
For time:
1-2-3-4-5-6-7-8-9-10
Push press (60/85 lb)
– Run 100 meters after each round.
Post-workout
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
Rest :30
1 set:
1:00 lat + tricep stretch/arm
– AT-HOME –
For time:
1-2-3-4-5-6-7-8-9-10
DB push press (35/50 lb)
– Run 100 meters after each round.
– Use two dumbbells.
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of this 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
– Welcome to week five of this 2025 Strength 2 lifting cycle. This is a deload week, and next week, we will test our 1-rep deadlift.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
—
– Increase the close-grip bench load as mechanics and strength allow. Use a weight that you can complete 12 reps in two sets or less.
– Use a challenging sandbag load that allows for unbrroken holds for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Rest as needed between sets.
EMOM 10:
2-4 bar muscle-ups
—
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
—
– 15:00-20:00, including rest.
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run modifications: 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski
The post CrossFit – Mon, Aug 4 appeared first on CrossFit Potrero Hill.
