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Crossfit 7/16/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

8 Burpees w/ max jump

6/6 KB Strict press + Windmill

10 Scap Pullups

5 Kipping swings

High hang power snatch + Hang power snatch (E90sec x 7 sets: 1+1.1+1 *build heavier this week)

Gymnastics

E90sec x 5 sets:

3-6 HSPU @30X1 Adv: hands on DB’s 45/25

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

3 DB Bear Complex 45/25

7 Pullups

9 Box Jump overs 24/20″

*DB Bear complex- Power clean, Front squat, Push Press, Front squat, Push Press

*DO NOT thruster, FS and PP are seperate movements

Strength 7/16/18

CrossFit 720, CrossFit 720 Foothills – 720 Strength

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Hang squat snatch (8min to build 3RM)

Hang Squat Clean & Jerk (8min to build 3RM )

Close Grip Incline Press (8min to build 8RM then 10% less 2×8)

Accessory

Superset:

DB Skull Crushers – DB – 6 x 8

Axle Bar Curls – 3 x 10

*Curls done on sets 2,4,6

Meritage Group 7/16/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Warm-up (No Measure)

60ft bear crawl

20 Lateral Skiers

12 Air squats @2211

Push Press (4-5 sets to build 5RM)

Accessory

3 sets:

10-14 Uneven walk over pushups

*One hand on plate other on floor, do a pushup, walk your hands to opposite side and repeat (5-7 per side)

Metcon (Time)

3 rounds:

7 Left arm DB thruster

7 Pullups

7 Right arm DB thruster

14 V ups

*rest 1min b/t

High School Sports Strength & Conditioning

CrossFit 720 Foothills – High School Program

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Warm-up

3 rounds:

7 Burpees

8 Alternating jumping lunges

9 Supermans (with 2 second hold)

10 tuck jumps

Back Rack Lunge (3 x 10 (5 each leg) *build weight)

Sumo Deadlift (3 x 15 (double KB))

Accessory

Superset:

Single leg jump into double land – 60ft (alternate legs each take off) x 3, rest 30 sec

Banded march – 3 sets of 1 min

Metcon (AMRAP – Rounds and Reps)

Partner Workout: 10 min AMRAP:

100m sled drag – partner 1

150m Row – partner 2

6 burpee box jumps

Prepare to Succeed

Today is the perfect day. Get on it!

720 Strength 7/14/18

CrossFit 720, CrossFit 720 Foothills – 720 Strength

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Low Sled Push (4 sets: 20 meters )


*Build weight if needed. All sets should feel hard but quick and powerful

Accessory

3 sets:

Zercher Carries w/barbell x 40 meters – build each set

3 Sets:

Back rack lateral step ups x 10/leg

3 sets:

Ring Fallouts – 3 x 10

VEGAS STRONG

CrossFit 720, CrossFit 720 Foothills – CrossFit

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VEGAS STRONG (AMRAP – Rounds and Reps)

AMRAP (with partner) in 17 Min:

10 Ground-to-Overheads (135/95 lb)

1×200 meter Partner Carry

58 Burpees Over Partner
This workout was designed by Brad Swanson of PFC CrossFit (Las Vegas, NV) to commemorate the devastating shooting incident that left 58 dead and hundreds wounded at Route 91 Harvest Outdoor Music Festival on the Las Vegas Strip on October 1, 2017. The gunman opened fire on the crowd from the 32nd floor of the Mandalay Bay Hotel during the closing performance by Jason Aldean.

The repetition scheme represents the date and the victims of the incident: 17 AMRAP for the year, 10 ground-to-overheads for the month, 1 partner carry for the day, and 58 burpees for the victims who died.

VEGAS STRONG

Don’t forget, if it’s a Saturday in July…we hero!! We’re trying out a new one tomorrow and remembering those taken from us in Las Vegas last fall with VEGAS STRONG. Check it out and see you there!

Also *note* the gym is CLOSED next Saturday. Come paddleboard and hang out at Bear Creek Lake with us instead!

Thanks @brayshawcreative for the oldie but goodie 😊🙌📸

Crossfit 7/13/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

20sec AB at tough effort

20 Banded Goodmornings

10 Kane squats (BB or PVC)

Squat Clean (EMOM x 9 sets: 1 HSC + 1 SC)

3 sets: 55%

3 sets: 60%

3 sets: 65%

Accessory

3 sets:

10 GHD situps (scale : stay at parallel or weighted situp)

30sec band plank

30sec side band plank

30sec side band plank

Metcon (Time)

21-15-9

Knees to elbows

Power Clean 145/100 Adv: 185/125

Meritage Group 7/13/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Warm-up (No Measure)

30sec AB

30sec wall sit

5/5 Cossack squat

10 Walking lunges

Back Rack Lunge (10min to build a 3/3 RM * alternate legs)

Metcon (Time)

4 sets:

8 Back Squat *from rack, moderately heavy

8 Ring row

10/7 cal row

*rest 2min b/t sets

High School Sports Strength & Conditioning

CrossFit 720 Foothills – High School Program

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Warm-up

2 Rounds:

15 air squats

10 ring rows

10 tuck jumps

15 scap push-ups

Back Squat (3 sets of 10 reps)

Increase 5# from previous week

Shoulder Press (3 sets of 6 reps)

Increase 5# from previous week

Accessory

Superset:

DB Floor Press: 3 x 10

Barbell Inverted Rows: 3 x 8 (wide grip)

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP:

10 wallballs

5/5/ lateral single leg box jump up (12-16″)

Soak It Up

Go read our latest blog post about the importance of sun exposure ☀️🤓☀️