Workout of the Day

Performance – Week 1 of 8 Strength Phase
A. Hang Clean x3x6 by feel (appx. 70-75%)
*Clean weight recorded

B.
On a continuous clock
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs  (Total)
@ 6:00
5 Rounds
5 Ring Rows
20 Double Unders
@ 9:00
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)

C.
3 Rounds
:60 Hollow Hold
:60 Hamstring Stretch

Foundations
Skill:
Clean

A. Clean x1-2×6
B. DB Walking Lunges x10/Totalx4

2 Rounds
25 Wall Ball
25 Single Jump Rope

Core-
DB Windmills x5/5×3

“The harder you work, the harder it is to surrender.” -Vince Lombardi

Coach Wes qualified for the American Open over the weekend by Snatching 286# and C&J 352#!

All Levels
“Helen”
3 Rounds
400 M run
21 KBS @ 24K, 16K
12 Pull-ups
*Perform individually or with a partner
*Times Recorded

Friends don’t let friends go to globo gyms!

All Levels
Make up Day:
1 RM Power Snatch
Row, Wall Ball, Burpee WC Test
Back Squat

Active Recovery:
A.
*800m Jog with one exercise done for 30m, every 100m.
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

Performance – Week 8 of 8 Test Week
A. Hang Clean by feel x2x5 Rest 2:00
B. Back Squat x4x5 @ 85% Rest 3:00
C1. Snatch RDL x5x3 Rest :30
C2. DB Bench (Heavy) x8x3 Rest :90

Foundations (Test)
Skill:
Jump Progression
Burpee Box Jump

3 Rounds
8 Burpee Box Jumps
100m Farmer Carries
400m Run

Test
:90 Front Plank

“The happiest people don’t have the best of everything, they just make the best of everything.” -Unknown

Congrats, Sean Beal! She’s a beauty!

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