CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 985-5890

info@crossfittemporaryinsanity.com

Wednesday

For time:

18 pull ups

18 ring dips

12 alternating dumbbell squat snatches (6 each arm) #55/35

15 pull ups

15 ring dips

10 alt. db squat snatches #55/35

12 pull ups

12 ring dips

8 alt. db squat snatches #55/35

Tuesday

3 rounds for time:

400 m run

25 air squats

20 GHD sit ups

Monday

'Crossfit Total'

3 attempts at each movement to find a

Back squat, 1 rep max

Strict shoulder press, 1 rep max

Deadlift, 1 rep max

Score = total combined weight of all 3 max lifts

 

Then,

1000 m row for time

Saturday

8:30am strongman WOD

9am Regular WOD or open gym depending on attendence

Friday

Open Gym

Thursday

For time:

50-40-30-20-10

Air squats

DU

Wednesday

Gym open for normal classes today for now.

 

Strength

Front squat:

5x5 working to your 5rm on last set.

 

Conditioning

AMRAP 20 of:

15 Cal Row

15 Box Jump Overs, 24/20

15 KB Goblet Squats, 2/1.5-pood

 

*Extra credit midline Conditioning

2 Giant Sets of:

15 GHDSU

15 Hip Extensions

15 second Hollow Hold

* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Tuesday

For Time:

10 bar muscle ups

30 hang power cleans #135/95

20 c2b pull ups

20 power cleans #155/105

30 pull ups

10 squat cleans #185/125

Monday

10 min EMOM

1 high hang squat snatch + 1 hang squat snatch @ 80%

'Diane'

For time:

21-15-9

Deadlift #225/185

HSPU

Saturday 8/13

Strongman style WOD @ 8am

Regular WOD @ 9am for anyone else not coming @ 8

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