CrossFit South Rockland

Friday, June 30, 2017

Friday (Volume/ Mental Toughness)

Warm up
Pose technique#3
Pose running drills
-Stationary pulling
-Jump rope run
-Jump rope go!
-Pistol drill
-Partner blind running

Mind set- Play Jocko “Good” video

For time:
Run 800
10 burpees
Run 600
20 burpees
Run 400
30 burpees
Run 200
40 burpees
Run 100
50 burpees
*25 Minute time cap

Thursday, June 29, 2017

Thursday (Loading/ Pacing)

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)
Hit each drill for 5 reps without taking a break:
Tall Clean High-Pull
Muscle Clean
Front Squat
Tall Clean
Press in Clean (Front rack Sots press)

10 minute AMRAP
10 strict ring dips to true support
3 squat cleans w/.75 BW m/BW

Dynamic Warm Up #1
1 mile run/ 2K row

Lunge complex
Dynamic walk

BD squat cleans

-Pull ups or ring rows
-DB squat cleans

Wednesday, June 28, 2017

Wednesday (Sole lift/ Go!)

Warm up
Glute & hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band at ankles)
Reverse hip extension

Back squat with pause

A- 3x 3 back squat with 5 second pause

B- 8 minute AMRAP
20 double unders

Tuesday, June 27, 2017

Tuesday (Speed/ Skill)

Warm up
MB leg relay
In seated position pass the MB from first to last person in line without dropping the ball. NO HANDS. Penalty for dropping the ball is 3 TEAM burpees. Once the ball reaches the back, the last person runs to the front and becomes first. The first TEAM through wins.

Stone G2S

3 rounds of time:
10 stone G2S
12 burpees over parallette
*7 minute time cap

KB Warm Up
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute


1 minute work: 30 seconds rest
-Row for calories

Monday, June 26, 2017

Monday (Volume/ Mental Toughness)

Junk Yard Warm up
3 minutes jump rope

T-jumps x 5
Jump over crawl under x 5

Keeping pace

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Saturday, June 24, 2017

HUMC Charity Event

Buy your event apparel here:

Make a straight donation here:

HUMC- Tackle Kids Cancer 24th   event

Event #1 (whole TEAM)
5 minute 3 rep max press for load

Each teammate must attempt a 3 rep max strict press. A successful 3 reps will count.

#1 makes 95lbs x 3 and receives 95 points
#2 make 2 lifts at 135lbs and misses the third lift. They do not receive any points
#3 makes 205lbs and reracks the bar. That effort does not count and they receive no points.

All Teammates must attempt. Teammates can attempt as many times as they want in the allotted amount of time.

Event #2 (whole TEAM)
7 minute Tag
(Females work together/ males work together)
80m MB carry w/14 KBs m/20
10 wall ball shots w/14 m/20
10 burpees over parallette

*Note- if the ball is dropped 3 burpee TEAM penalty/ all 10 wall ball shots must me executed convectively in order for those reps to count. If you miss start over. Any reduction in weigh with the MB will be ½ per wall ball shot in your score for this event.

Event #3 (Whole TEAM)
6 minute AMRAP
Push & pull

3 minutes max distance prowler push 180# (Each push mush consist of one female and one male/ Partners must switch at the end of each length)
3 minutes max “Pull” (One female & one male must be on the bar for the points to count/ once partner comes off the bar the team can no loner be awarded points)
·      Any pull up with a band is ½ a point
·      Pull ups 1 point
·      CTB pull ups 2 points

·      Bar muscle ups 4 points