Dave, our resident filmmaker
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Rest Day
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Watch a collection of Dave's CrossFit Santa Cruz monthly videos here.
6 p.m.
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Workout
For time:
30 overhead squats (115/75 lb.)
30 chest-to-bar pull-ups
60 sit-ups
30 burpee box jump-overs (24/20 in.)
30 ring dips
Lorenzo, a master of pull-ups (just ask Hollis)
Read "Strength Training for the Young" by Bill Starr
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Workout
5-rep-max back squat
5 reps @ 95%
5-5 reps @ 90%
Then,
4 rounds for time of:
Run 400 meters
25 kettlebell swings (24/16 kg)
Rob, Joe and Lucas
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Workout
Hang snatch, building to a heavy double
Then,
3 rounds for total reps:
1:00 rope climbs
0:15 rest
1:00 push-ups
0:15 rest
1:00 row for calories
0:15 rest
Cary and Bear
"There are three sides to to the strength pyramid: training, nutrition and rest." —Bill Starr
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Rest Day
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Read "No Rest for the Foolish" by Bill Starr
Loren
Watch "The Bar Muscle-up" with Olympic gymnast David Durante
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Workout
Run the big loop for time
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Eleonora
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Workout
Romanian deadlift 10-10-10-10 (90% of 1RM)
Then,
12-minute AMRAP:
6 one-arm dumbbell thrusters, left arm
6 one-arm dumbbell thrusters, right arm
12 handstand push-ups
Run 200 meters
Roy and Jake
Do you prefer kipping handstand push-ups or stricties? Post to comments.
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Workout
8-rep-max push press
Then,
7 rounds for time:
7 kettlebell swings (32/24 kg)
7 sit-ups
7 box jump overs (24/20 in.)
Rest Day
Heather
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Workout
5 rounds for time:
3 power snatches (135/95 lb.)
6 burpees
9 squats
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Need help with double-unders? Here are some videos to help (and you might recognize a few people).
"From Single-unders to Double-unders"
