A.
16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/arm DB Split Squats
*Sets across for both exercises
B. “Open 11.6 / 12.5”
7:00 AMRAP
3 Thrusters @ 100 / 65 / 35
3 Chest to bar pull ups (scale: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…
*total reps recorded
Optional ‘Cash Out’:
4:00 AMRAP
100m farmer carry,
15 wall ball
A. 10:00 E202
5 pos. Squat Clean x2x5
*build to 50-60%
*5 Positions:
1. Below Knee
2. Above the Knee
3. Hip
4. Power
5. Squat
B. 5 rounds
4 squat cleans @ 135 / 85 / 55 (power clean to front squat acceptable)
8 Ring push-up
100m farmer carry @ 45 / 25 / 20
16 burpees
*time recorded
As most of you guys know everyone’s favorite cat lover, Coach Ben Wells, is quite the world traveler! Since we 100% support folks going on adventures, we always do our best to make due without Coach Ben while he teaches folks how to skydive on a boat. That said, it does present scheduling challenges for us so we decided to think outside the box for the upcoming month of June.
I’d like to give a warm welcome to our guest coach Forrest Martinez. I’ve known Forrest for almost 6 years now and he has always been a very impressive young man. Forrest helps run his family box CrossFit Optimistic in San Antonio, and is fellow Texas Aggie set to graduate next fall with a degree in Chemistry. Forrest has been an individual client of mine, and has been coaching CrossFit from a very young age. He will take over the bulk of Ben’s schedule starting in June until Ben’s returns in early July!
– Coach Wes
A message from Forrest:
I’m a senior at Texas A&M studying Chemistry and will graduate this December. I’ve been involved in the CrossFit community for almost 7 years, and earned my CrossFit Level 1 certification in 2012. I enjoy coaching athletes of all ages for the past 5 years at my family’s box in San Antonio, TX: CrossFit Optimistic. I’ve also had the opportunity to volunteer at the South Central Regional (2012-2014), California Regional (2015), and the Crossfit Games (2014-2015).
When I’m not at the gym, I love spending time with my family and brewing coffee. I can’t wait to share my passion for CrossFit with the fine folks of CFA, and I promise a positive workout experience for everyone!
A. 18:00 E3O3
Power Snatch x1-3×6 @ 90-100%
*Use the same weight as Thursday goal is 3 but stay at 1-2 reps if 3 gets sloppy.
B. 6 minute AMRAP
8 Left hand dumbbell Power Snatch @ 45 / 20 / 10
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*rounds + reps recorded
Scaling Guide: 2.5 – 5 rounds, about 1:45 per round
A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging Thruster out of the rack (80-90%).
14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 3 Strict WTD Pull-ups
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max
B. GI Jane
100 Burpee Pull-ups for Time
*time recorded
*Cap 15:00
Scaling Guide:
– 10-15 minutes, about 8 reps a minute.
– Scale to 75 then 50 total reps.
– Jump or kip only no bands today
Optional ‘Cash Out’:
3 Rounds
15 Heavy Russian KBS
15 box jumps
800m run
Then 5 rounds:
30 toes-to-bar (Scale: 40 sit ups)
80′ single arm OH KB walk @ 24K / 16K / 12K
30 muscle cleans @ 95 / 65/ 35
30 push press @ 95 / 65/ 35
then:
800m run
*TTB, Muscle Clean, Push Press one person works at a time, split reps anyway you see fit.
*Runs & OH KB carry both partners do all the work listed at the same time
A. Spend 10 minutes working up to a challenging (60-80% of max front squat)
2 rep pause front squat
*pause in the bottom for 3 seconds
B. 4 rounds for time.
10 front squats @ 135 / 85 / 55
40′ bear crawl
30 single arm KBS @ 24K / 16K / 12K
40′ bear crawl
20 wall ball @ 20lb/10′, 14lb/9′, 10lb/ 8′,
1:00 rest
*Time recorded
*25:00 Cap
Scaling Guide:
– 18 – 24 minutes, about 5 minutes per round including the rest.
– Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls
A. Skill Practice Warm Up:
3 rounds of Cindy, tagging a partner in after each round.
B. 18:00 E3O3
Power Snatch x1-2×6 @ 90-100%
*Use the same weight at Monday goal is 2 but stay at 1 rep if 2 gets sloppy.
C.6:00 AMRAP
8 Deadlift @ 135 / 85 / 55
6 Hang Power cleans (same)
4 Overhead squat (same/same/front squat)
*Rounds + reps recorded
Scaling Guide:
– 3.5-7 rounds, about 1:15 per round.
– Scale Up: 155 lbs / 95lbs (esp. if you did 7/8 rounds last time!)
Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes
A.Skill Practice Warm Up:
Hollow Rocks.
30 seconds on
30 seconds off
for 5 minutes.
*scale to Hollow holds
B. 5 Rounds
6/4 Bar Muscle-up
(Scale: 6 jumping chest-to-bar pull-ups + 6 toes to bar)
30′ single arm OH DB lunge @ 45 / 30 / 15
16 Russian KBS @ 32K / 24K / 16K
16 Butterfly sit-ups
16 Box jumps @ 24 / 20 / 12
1:00 Rest
*Time recorded
*30:00 Cap
Scaling Guide:
– 17 – 23 min, about 4 min per round including rest.
– Scale to 4 rounds if you don’t think you can make it in the target finish time
Night of Champions Highlights!
A. Spend 8 minutes working up to your 3 rep max weighted pistol / leg
*Scale / progression:
Front Loaded WTD Lateral Step-up
– Hold a DB / KB in goblet positions
– Box Height should mimic full ROM of pistol
*Record heaviest weight
B. In 20:00 Minutes:
Split jerk or Power jerk
3-2-2-2-1-1-1-1
*build each set
*PreTest for next strength cycle
*Record Heaviest Weight
C. 6:00 AMRAP
1 jerk @ 135 / 75 / 55
1 (20′) shuttle run out and back, no line touch
2 jerks
2 round trip shuttle
3 jerks
3 round trip shuttle
*Time recorded
Scaling Guide:
– 30 – 100 reps.
– Scale up: 155lbs/95lbs
Optional ‘Cash Out’:
4:00 AMRAP
10 burpees
10 toes to bar
“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” – Mattie Stepanek
