Sunday, June 11 - Saturday, June 17

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Sunday, June 11 - Rest Day

 

Monday, June 12

Strength: Strict Press

  • 3 Reps at 80% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 10 Handstand Push-Up
  • 15 Goblet Squats (35/55) 
  • 200M Run

Olympic Lifting - 6:30PM

  • Non-Star of the North athletes: Oly Total 
  • Star of the North athletes: Work Towards Opener

Strength Work

  • Non-Star of the North athletes:CrossFit Total - 1 Rep Max; Back Squat, Strict Press, & Deadlift 
  • Star of the North athletes: REST

 

Tuesday, June 13

Movement Prep: Overhead Squat Mobility & Mechanics

WOD: 18 Minute EMOM

Minute 1:

  • 12 Overhead Squat (63/95)

Minute 2:

  • 10 Burpees

Minute 3:

  • 150-175M Row

 

Wednesday, June 14 - Bring a Friend for FREE day!

WOD: TABATA

  • Double Unders
  • Sit-Ups
  • KB Swings (35/55)
  • Back Extensions
  • Row (cal)

Mobility: Two Rounds 

  • 30 sec. Cobra Pose
  • 30 sec. Childs Pose
  • 1 min. Alternating Thread the Needle (view here)
  • 30 sec. Pigeon Pose (each leg)
  • 30 sec. Shoulder Stretch, against the wall (view photo here)

Olympic Lifting - 6:30PM

  • Non-Star of the North athletes: Oly Total 
  • Star of the North athletes: Work To Last Warm-Up

Strength Work

  • Non-Star of the North athletes: The Other Total - 1 Rep Max; Power Clean, Overhead Squat & Bench Press
  • Star of the North athletes: REST

 

Thursday, June 15

Movement Prep: Deadlift & Power Clean

WOD: 4 Rounds of 3 Minutes for Max BF-Burpees (per round)

  • 15 Deadlift (93/135)
  • 10 Power Clean (93/135)
  • Max Bar-Facing Burpees

*3 minute rest in between rounds. Scores will be max bar-facing burpees per round (4 scores). 

 

Friday, June 16

Strength: 10 Minute EMOM

Minute 1:

  • 10 Toes to Ring or 10 Toes to KB

Minute 2:

  • 45 sec. Plank Hold

WOD: 12 Minute Ladder

  • 2 Muscle-Up
  • 4 Snatch (93/135)
  • 4 Muscle-Up
  • 6 Snatch (93/135)
  • 6 Muscle-Up
  • 8 Snatch (93/135)

...keep climbing the ladder until time expires.

 

Saturday, June 17

WOD: 5 Rounds for Time

"Kelly"

  • 400M Run
  • 30 Box Jumps (20"/24") 
  • 30 Wall Ball (14/20) (9/10)

*35 minute HARD time cap. Due to this being a benchmark workout you must perform Box Jumps to receive an Rx in this workout.

Posted on June 11, 2017 .