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Performance – Week 8 of 8 Test Week!
Make up Day:
1 RM Power Snatch
Row, Wall Ball, Burpee WC Test

Active Recovery:
A.
*50m Island to Island
High knee
Backward run
Arm circles
Carioca right
Carioca left
Skip lunges
Side shuffle right
Side shuffle left
B.
*Hold for 10-15 seconds x 2
Static Wrestler Bridge
Seated oblique stretch (R-L)
Seated straddle (M-L-R)
Spinal roll (3 rolls then hold back position for 3 counts)
Butterfly
Pretzel (R-L)
Pigeon (R-L)
Heel sit
C.
*Each exercise 10 reps
Head Circles
Trunk Circles
STD Trail Leg (R-L)
STD Trail leg back (R-L)
Iron Cross
Scorpions
Inverted scissors
Inverted bicycle
Inverted crossovers
Wide outs
D.
3 Rounds
:30 Hanging Bar Stretch
:30 / leg Shin on the wall Stretch
10 DB OVHD Lunge Squat (Total)
10 DB Muscle Snatch

Foundations
Skill
Snatch

A. Snatch x3x5
B1. Back Squat x5x4
B2. Pull ups (Negatives) x3x4 30X0
*Scale Ring Rows
*Record Snatch

Core
Side Plank x:45/R&Lx 2

“Courage does not always roar. Sometimes courage is the quiet voice at the end of the day, saying: I will try again tomorrow.” – R. Price

CFA ladies are the definition of fun, strong, passionate, and inspiring!

We would like to extend the warmest welcome to the entire CrossFit Valor team and community. We are VERY EXCITED to announce that as of this week, CrossFit Valor (Located in Cedar Park) will now be part of the CrossFit Austin family. Everything will be business as usual at CrossFit Austin, but our quickly growing community will allow us to provide some exciting new resources and opportunities going forward. Stay tuned and welcome our new friends!

Performance – Week 8 of 8 Test Week!
500m Row
100 Wall Balls @ 20 lbs, 14 lbs
100 Burpees
500m Row
*Partition the Wall Balls and burpees however you see fit
*30:00 Time Cap

Foundations
Skill
Push Press

A. Push Press x4x4

6 Rounds
8 KB Front Squats
8 KB Swings
8 KB Push Press (Last Rep Hold 20secs perfect midline)
Rest 1 min
*KBs or DBs
*Record Push Press

“Well done is better than well said.” -Benjamin Franklin

Congrats to Maureen and Chrome for finishing in 2nd place at the Doggy Dash 5k this weekend!

Performance – Week 8 of 8 Test Week!
A. In 10:00 Work to a 1 RM Power Snatch
*Weight recorded
B.
10:00 EMOM
2 Power Snatch @ 80%
C.
8-6-4-2
KBS @ 24K, 16K
Pull-ups

Foundations
Skill:
Deadlift

A1. Deadlift x3x6
A2. Push up x6-8×6

6 Rounds
250m Row Sprints
3/3 TGU (Hip Bridge Only)
Rest 1 min
*Record Deadlift

“Strong is what happens when you run out of weak.” – Unknown

Jeri dominating a Spartan Race over the weekend! Congrats, Jeri!

All Levels
A.
“AMRAP Relay”
15:00 AMRAP
5 Touch Jump Touch Intervals
10 Thrusters @ 95 lbs, 65 lbs
5 Burpees
*Two person teams 1 person completes all exercises then tags in partner
B.
3 Rounds
10 Partner Medball Sit-ups
10 Partner Tic Tac

All Levels
A.
10:00 EMOM
3 DB/KB SA OVHD Walking Lunges/Leg
3 Strict Pull-ups
B.
20:00 AMRAP
5 Ring Rows
10 Box Jumps w/ Step Down
15 KBS @ 24K, 16K
200 M Run
*Rounds Recorded
C.
3 Rounds
:60 Weight Front Plank
:60 Rest

Coach Erica at Women’s Throwdown 3!

Performance – Week 7 of 8 Conditioning
A. Hang Snatch x2x5 Rest :90
*Work to a challenging double
B. Back Squat x5x5 @ 80%  Rest 3:00
C1. GHD Hip Extensions x8x3
*:03 pause at the top
C2. Max WTD Push-ups x 2 chains – 1 Chain – BW

Foundations
Skill:
Front Squat

A. Front Squat x5x5
B. Press x5x5
C.
4 Rounds
200m Run
10 KB Swings
10 Box Jumps

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”–Albert Schweitzer

Performance – Week 7 of 8 Conditioning
A.
10:00 EMOM
3 Deadlifts @ 225 lb, 135 lb
B.
10 Round
5 Pull-ups
10 Wall Balls
Rest 1:00
*Avg. Split recorded, Goal below 1:00
C.
20 Strict Toes to Bar
*Split up as needed

Foundations
Skill:
Row

A. Chin up or Ring Row x2x5  40X0
B.
3 Rounds
25 Wall Ball
500m Row
Rest 3 mins

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey

Performance – Week 7 of 8 Conditioning
A1. Jerk x2x5 Rest :30
A2. Walking Lunge x5/leg x5 (Heavy) Rest 3:00
B.
3 Rounds
20 Burpees
20 Tic Tacs Total @ 45 lb, 25 lbs
100 M Farmers Walk
*Time Recorded

Foundations  (Test)
Skill:
Burpee

For Time:
20 DB Push Press
20 Burpee
100m Sprint
10 DB Push Press
10 Burpees
100m Sprint

Front Plank (Test)

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll