Independence Day
Fox River Strength and Conditioning – CrossFit
Warm-up
Coaches Warm-Up
Metcon
1776 (Time)
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Med Ball Cleans (20/14 lb)
Dumbbell Push Press (50/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Monday
Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Quick dynamic (5mins):
Knee hug >Lunge w/ t-spine twist
Walk out > Down Dog > walk in
Frankenstein Walk
A-Skip
Butt Kicks
*2 bands warm up; light one on rig for face pulls medium one for banded walks
Then, 3 RDS: (5 mins)
20 X-Band Walks (10 L/10R)
15 Banded Goodmornings
10 Banded Facepull-aparts
:10s RKC Plank
Strength
Barbell Glute Bridge (4 x 6-8. Rest 90s)
Metcon
Timebomb (AMRAP – Reps)
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs – Your score is your WBs
Extra Credit
Double Leg Banded Leg Curls (2 x 50. Rest 90s.)
Sunday
Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
Dynamic Warm-up x 8:00
Then,
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
Overhead Squat (6 x 3 r90 )
From the floor
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Thrusters (95, 65)
Rest 5:00
3 RFT:
15 OHS (95, 65)
15 Calorie Assault Bike or Row
20:00 Cap
Extra Credit
Banded Pull Apart (3 x 25 r30)
KB Curl (3 x 10 r30)
Sunday
Fox River Strength and Conditioning – Open Gym
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Inside Taps Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + toe point + thoracic rotation
Leg Swing opposite toe to the opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Gymnastics
Metcon (AMRAP – Rounds)
Gymnastics Skill + Accessory
EMOM 10:
ODD Minutes: Skill #1 x 30-40 seconds
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Run 200 Meters
15 Overhead Squats (95, 65)
2 Rope Climbs
Friday
Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a
50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
Strength
Handstand Push-ups (Accumulate 20-30 Reps)
– Rx+: (Accumulate 20-30 Strict Reps)
– Rx: (Accumulate 5 Strict + 20 Kipping)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double Unders
30 Walking Lunges (BW)
20 Barbell Rows (95, 65)
10 T2B
Rx+:(End each round with 5/3 Bar Muscle-ups)
Extra Credit
Rollback Triceps Extensions (4 x 12)
Monday
Fox River Strength and Conditioning – CrossFit
Warm-up
Lower Complex (No Measure)
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Between warm-up sets perform 10 Glute Bridges to activate the glutes.
Strength
Sumo Deadlift (Build to a 1RM)
Metcon
Metcon (AMRAP – Reps)
8-10 Rounds of:
40 Yard Sledpush (moderate weight) Rest 90s-2:00.
*Score = total # sets of completed
Extra Credit
Straight Leg Raises (3 x 8-10 r60)
Happy Father’s Day
Fox River Strength and Conditioning – Open Gym
Strength
Pull-ups (4 x 6 r45 – Strict Medium Grip)
Overhead KB Carry (4 x 90ft ea. r45)
Metcon
Metcon (Time)
4 RFT:
25/20 Calorie Row
30 DB Renegade Rows (50, 35) (total) Rest 90s.
20:00 Cap
Extra Credit
*Make up an accessory session you missed from this past week
Saturday
Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Powerwalk Races
Then,
Set-up DBs and perform:
2 Rounds of:
3 RDL RDLs
3 DB Hang Power Cleans
3 DB Hang Squat Cleans
Rest 60s.
Metcon (AMRAP – Rounds and Reps)
With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time
12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time
24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time
Then,
10 Minutes of “Recovery Work”
– Easy bike, jog, row, ski erg
Wednesday
Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Coaches Dynamic Warmup
Metcon (AMRAP – Rounds and Reps)
AMRAP 28 w. a partner:
28 Box Jumps w. step down (24, 20)
28 T2B
800 Meter Run
28 Burpees
28 SDHP (53, 35)