July 2020 Update

Happy Monday everyone!!

ANNOUNCEMENT

Welcome back Coach James!! Check in the Wodify app on when he’s coaching. Feel free to attend his class and give him a social distanced high-five!!

COVID PREVENTION

If you are not feeling well. Please not attend class. If you stopped attending and have tested positive. You must re-test and test negative before you may return or very least 2 weeks before returning.

Here is a link where you can register to go get tested regardless if you are showing symptoms Link

OTHER CASES

There has not been any more reports of any members testing positive. On the contrary, we’ve heard of members and staff testing themselves, even though they show no symptoms, and are NEGATIVE.

ATTENDANCE

Please make sure to cancel your reservation if you are not able to attend. We want to make sure everyone has a chance to attend.

Please email us at info@crossfitrx.com if you have any questions, concerns or comments.

Michael and Ruben

 

Monday 20200713

CrossFit Rx – CrossFit

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 Clean Deadlifts

8 Hang High Pulls

6 Hang Muscle Cleans

10 Elbow Punches

4 Hang Power Cleans

Warm-up

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row

30 Push Jerks (155/105)|(115/75)

30 Hang Power Cleans

30 Bar Muscle Up or Burpee C2B Pull-Ups

150 Double Unders

50/40 Cal Row

(Score is Time)

Sunday 20200712

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 Cap)

10 Cal Bike

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Snatch Deadlift into aggressive extension and shrug, no arm pull.

**Increase Load Each Set. Does Not Need to be Performed Unbroken.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (115/75)|(75/55)

MIN 2 – 15/12 Cal Bike

MIN 3 – 100m Jog

(No Measure)

Saturday 20200711

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Slam Ball Deadlifts

5 Slam Ball Shoulder Presses

10 Lunges

:30 Alt. Plank Heel Taps

Skill

Metcon (No Measure)

5 SETS ON A 15:00 CLOCK…

3-5 Strict Hanging Knee Raise to L-Kick

+

3-5 Kip Swings + Knees-Up

+

3-5 Kipping Toes to Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 Slam Ball Lunges (20/10)

20 Slam Balls

10 Toes to Bar

-Rest 2:00-

AMRAP x 4 MINUTES

10 Slam Ball Lunges

10 Slam Balls

5 Toes to Bar

(Score is Rounds + Reps)

Friday 20200710

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)