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Bouncehouse (Competition)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

5 toy soldiers leg swings per leg

10 squat jumps

10 kip swings on the pull up bar

Then 3 sets of 5:

Straight leg deadlifts

Hang muscle clean

Front squats

Shoulder press

Breathing Drills

90/90 w/ hip lift x 5/5

Rock back to KB squat x 5

Skill Work

Weighted Dip

Spend 8 minutes working up to a max effort set of weighted strict ring dips (or progression).

If you have time, test a max set of kipping.

Strength

Back Squat (1-1-1-1-1-1-1)

Metcon

Bouncehouse (AMRAP – Reps)

8-Minute AMRAP

3, 6, 9, 12, etc…

Squat Cleans

Box Jumps

Rx+ = 135/85

Performance = 95/65, 24/20

Fitness = 65/35, 20/16

Cash Out

4 min max cal row or ardyne/assault bike

OR

Hypertrophy: 3 sets of 12 strict pull ups on the rings in a super set with 12 banded good mornings

Backhoe (Practice)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

2 min jump rope

Then 3 Rounds:

10-20m single arm overhead carry (each arm)

10 ring rows

10 push-ups

10 side lunges

10 hollow rocks

3 inch worms

Breathing Drills

Coach’s Choice

Strength

Bench Press (5-5-5-5-5)

Increase weight each set

Bent Over Row (5 x 5 with dumbbells)

Same load across sets.

Metcon

Backhoe (Time)

5 Rounds for time

8 DB hang power cleans

8 DB push press

8 round-trip of 20′ forward, 20′ backward running

Rx+ = 65/45

Performance = 50/35

Fitness = 30/20

12-minute time cap

Cash Out

2 min max cal row/airdyne, 1 min rest, 2 min max cal row/airdyne

OR

Hypertrophy: 3 sets of 15 single arm db bench press in a super set with 15 loaded hip extensions

Fox on the Run (Competition)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

10 ‘Jones squats’

10 ring rows

30s plank

10-20m kb single arm oh carry

Breathing Drills

90/90 breathing x 10

Rock back to KB squat x 5

Strength

Back Squat (5 x 5 @ 80-90%)

Weighted Dip (5 x 7)

Metcon

Fox on the Run (Time)

7 Rounds for Time:

10 Wall Balls

10 Pull ups

Rx+ = 30/20lbs, C2B

Performance = 20/14lbs

Fitness = 14/10lbs, jumping pullups

9min time cap

Cash Out

40 double unders, 30 cal row, 3 rounds

OR

Hypertrophy: 3 sets of 15 banded tricep press down in a super set with 12 banded hamstring curls

Canteen Medals (Practice)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

5 toy soldiers leg swings per leg

10 squat jumps

10 kip swings on the pull up bar

Then 3 sets of 5:

Straight leg deadlifts

Hang muscle clean

Front squats

Shoulder press

Breathing Drills

Half-kneeling press x 7/7

Bird Dog x 7/7

Skill Work

Spend 8 minutes working on kipping drills, focused on kipping pull-ups and bar muscle-ups.

Metcon

Canteen Medals (AMRAP – Rounds and Reps)

In 18min:

Row

Then max rounds in the remaining time:

10 power cleans

5 shoulder press

10 knees to elbow

Rx+ = 135/85lbs

Performance = 1100/1000m, 115/65lbs

Fitness = 1000/900m, 75/45lbs, 20 Abmat situps

The Golden Boy (Practice)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

3 Rounds:

10 ring rows

10 walking lunge steps (total)

10 sit ups

Then 3 sets of 5 with an empty barbell:

Good mornings

Back squat

Behind the neck presses snatch width

Heaving snatch balance

Breathing Drills

90/90 with hip lift x 6/6

33×1 Tempo KB squat x 6

Strength

Snatch (6 x 3 @ 70-80%)

Weighted Pull-ups (6 x 5)

Metcon

The Golden Boy (Time)

5 Rounds for Time:

10 Front Squats

16 DB hang power snatch

50 single unders

Rx+ = 155/105, 65/45

Performance = 135/95, 50/35

Fitness = 85/35, 30/15

13-minute time cap

Cash Out

15 kb swings, 200m run, 3 rounds

OR

Hypertrophy: 3 sets of 12 single arm db press in a super set with 12 Bulgarian split squats

Yard Fit (Competition)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

2 min jump rope

Then 3 Rounds:

10 medball squat cleans

8 kipping swings

6 wall ball

4 inch worms

2 crab bridges

Breathing Drills

Calf-stretch 2 x :30 ea. side

Psoas March x 6/6

Skill Work

Clean

(2 Sq Clean + 1 Jerk) x 2

Spend 10 minutes performing 1 pause squat clean plus one squat clean and one jerk for two ‘sets’.

Use a challenging load but keep it light enough to perform at least 6 sets.

Metcon

Yard Fit (Time)

For Time:

400m Run

25 Burpees to target

Performance = 6 Rounds

Fitness = 5 Rounds

32-minute time cap
Set up under a pull-up bar that is one foot above your extended arm reach for the burpees. Jump and touch the bar for each burpee rep.

Kashmir (Practice)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

“Moscow” KB warm up

2 rounds:

6 halos per side

8 goblet squats

10 bootstrappers

12 single arm presses (6 per side)

2 crab bridges

quad smash

ankle mob

Breathing Drills

90/90 with arm movement x 8/8

Turkish get-ups x 3/3

Strength

Back Squat (6 x 4 @ 80-90%)

Weighted Dip (6 x 6)

Metcon

Kashmir (Time)

5 Rounds for time:

10 toes-to-bar

15 American kettlebell swings

40′ walking lunge

Rx+ = 5 Bar muscle ups, 70/53

Performance = 53/35

Fitness = 35/26

13-minute time cap

Cash Out

60s plank, 15 wall ball, 5 min

OR

Hypertrophy: 3 sets of 12 wide grip pull ups in a superset with 12 single leg deadlifts

Jackwagon (Practice)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

2 sets of

10 ring rows

10 push ups

10 air squats

10 jumping jacks

Then 3 sets of 5 reps of each with an empty barbell:

Single leg deadlift

Shoulder press

Good morning

Front squat

Breathing Drills

Coach’s Choice

Skill Work

Single Leg Deadlift

Spend 8 minutes working up to a challenging single leg deadlift x 3 reps.

Metcon

Jackwagon (Time)

5 Rounds For Time:

10 DeadLifts

10 DB Push Press

10 Lateral Burpees over bar

400m Run

Rx+= 275/185, 50/35lbs DB

Performance 225/155, 40/30lbs DB

Fitness: 135/95, 30/15lbs DB
28-Minute time cap

Cindy (Competition)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

3 rounds:

50 single unders or 30 double unders

10 push ups

10 sit ups

10 ring rows

Then 3 sets of 5 with the empty bar:

Jefferson curl

Hang muscle clean

Front squat

Push jerk

Breathing Drills

5 scap pull ups + 5 kips

Cat/Cow x 5

Skill Work

Clean and Jerk

Spend 10 minutes working up to a challenging clean and jerk (80-90%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Whipped into Shape (Mental Toughness)

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Announcements

Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!

Double Barrel Fitness – CrossFit

Warm-up

3 rounds:

Bear crawl 40-60 feet

5 inch worms

10 ring rows

Then 4 sets of 5 with an empty bar:

Hang muscle cleans

Front squat

Push press

Breathing Drills

Half-kneeling DB press x 6/6

Quadruped T-Spine rotation x 6/6

Skill Work

Shoulder Press

Spend 6 minutes working up to a challenging shoulder press for 3 reps (80-90%)

Strength

Push Press (3-3-3-3-3-3)

Increase weight with each set.

Single Leg Deadlift (6 x 5)

With dumbbell. Same weight with each set.

Metcon

Whipped into Shape (Time)

For Time:

10 Thrusters

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double….

Performance = 135/95lbs

Fitness = 75/55lbs, Twice as many single Unders

14min Time Cap

Cash Out

16 suitcase lunge steps, 16 burpees, 5 minutes

OR

Hypertrophy: 3 sets of 12 db curls in a superset with 12 loaded hip thrusts