Week of Aug 7 - Aug 13
- Jocelyn Rylee
- Aug 6, 2023
- 1 min read
The CrossFit Games are well underway! Sunday is the last day of competition and we'll see a new champion crowned for both the men and women. Watch the action at games.crossfit.com (and see if you can 'where's waldo' Jocelyn out there judging on the field!)
We're on Week 7 of the Ruck-a-Week summer challenge and it's not too late to join in. Throw on a weight vest or backpack and get outside for a walk/hike. Join the group here and share where you went by Saturday Aug 12. This group is internal on the BRIO app - ie you do not have to be on social media to participate!
Workout for the Week
Monday Aug 7
45 min AMRAP
50/35 Ski Cals
50 Wall Balls (20/14)
50/35 Row Cals
50 Box Jumps (24)
50/35 Bike Cals
50 KB Swings (24/16)
In a group of 3, 2 people working at a time.
Tuesday Aug 8
OT3.5M x 3
4 Pause Back Squat + 5 Back Squat
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OT90 x 4
Pull up + Dip
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5 min AMRAP
5 Burpees
20 Double unders
Wednesday Aug 9
"Olympic Total"
For load:
1-rep-max snatch
1-rep-max clean and jerk
Thursday Aug 10
OTM x 9
1) Suitcase DB Carry
2) Overhead DB Carry
3) Side Plank
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"Ski-Bag"
30 Cal SkiErg
30 Sandbag Squats
20 Cal SkiErg
20 Sandbag Squats
Friday Aug 11
OT2M x 5
Deadlift 2-2-2-2-2-10
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OT90 x 4
T2B + SHPU
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With a partner:
Bike X Cals Each:
Guys 30-20-10
Girls 21-14-7
Saturday Aug 12
"Intervals"
21 box jump-overs (24/20")
15-calorie row
9 burpee box jump-overs (48/36")
21 box jump-overs(24/20")
15-calorie row
9 burpee box jump-overs (48/36")
Then...
9 burpee box jump-overs
15-calorie row
21 box jump-overs
9 burpee box jump-overs
15-calorie row
21 box jump-overs
Sunday Aug 13
Partner Pig Chipper
10 Pig (tire) flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig (tire) flips
Beast mode - individual
Strong teams can up the Volume to
50 CTB and 150 WB
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