info@crossfitepidemic.com

Friday July 21

Warm Up-
6 Rounds:
:30 Shuttle Sprints/Bear Crawls
:15 transition
:30 100m Run
:15 transition

WOD-
For Time *35min cap*
600m Run
2 Rounds of DB "DT" 50/35
600m Run
2 Rounds of DB "DT"
600m Run
2 Rounds of DB "DT"
600m Run
**DB Weight is to be seen as "round about" weight- use what is available per class depending on level scale up slightly if needed**

DT=
12 Deadlifts
9 Hang Power Clean
6 S2OH

**Teams of 2:
Run Together
4 rounds of DB "DT" alternating in complete rounds

info@crossfitepidemic.com

Thursday July 20

Warm Up-
BB:
3x 3position pwr clean
3 pause FS + 3 FS

3x3 position squat clean
5 Jerk Dips + 5 Jerks 

End:
3x
20  Walking Lunges
20 V Ups


Pick 1:
Barbell:
18 min to Work to HS Clean & Jerk
**If you find HS early drop down to 75-80% and work on speed under the bar**

Endurance:
7 Rounds:
1min: Row/Bike for Cal or Box Jumps **No Step Ups**
-20sec Transition-
1min: Low Plank Hold
-20sec Transition-

WOD-
8min Ladder
3-6-9-12-15...
Thrusters 95/65
TTB (MB V Up)

info@crossfitepidemic.com

Wednesday July 19

Warm Up-
4 Rounds (alt)
:20 Air Squat-Push Up-Sit Up-Pull Up/Ring Row
-20sec rest-
:20 Bottom of Squat-High Plank-Hollow-Rig/Ring Hang
-20sec rest-

WOD-
Pick your poison:

A: For Time *30min cap*
1 Mile Run
150 Dubs/300 Singles
10 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

B: For Time *30min cap*
300 Dubs/600 Singles
1 Mile Run
100 Wall Balls (20# to 12ft/14# to 10ft)

Extra Credit Midline:
8 Rounds:
25sec Hollow Hold
15sec Rest

info@crossfitepidemic.com

Tuesday July 18

Warm Up-
3 Rounds:
15sec Press + 15sec OH Hold
-20sec REST-
15sec Deadlifts + 15sec Bottom of DL Hold
-20sec REST-
15sec Sotts Press or Snatch PP + 15sec OH Hold
-20sec REST-

Pick 1:
Barbell-
5min to Warm Up to weight-
10 min x 1 Rep every 30sec
Squat Snatch @ 80%

Endurance-
5min cap: 150 Fat Rope Jumps
10 Rounds:
:30 DB Push Press or HSPU
:30 Sit Ups

WOD (19min)
5min AYCE:
Buy In: 600m Run
12 DL 185/135 (+225/155)
12 Lateral Burpees
-2min REST-
5min AYCE:
Buy In: 400m Run
9 Deadlifts 225/155 (+275/185)
9 Lateral Burpees
-2min REST-
5min AYCE:
Buy In: 200m Run
6 Deadlifts 275/185 (+315/205)
6 Lateral Burpees


info@crossfitepidemic.com

Monday July 17

Warm Up-
EMOM x 8:
Odd- 200m Run (150m)
Even- 6 Ring Rows + 6 Dips OR 6/4 Muscle Ups

WOD-
For Time *22min cap*
27-21-15-9
SDHP 75/55 (+95/65)
KBS 55/35
Overhead Squat 75/55 (+95/65)

Extra Credit Midline:
2 Rounds-
40 Weighted Strict Sit Ups 
40 Back Ext

info@crossfitepidemic.com

Saturday July 15

Warm Up-
EMOM x 6:
Odd- 200m run (150m)
Even- :50 Low Plank Hold

WOD (35min)
16min AYCE:
100m Sled Pull (45/25)
12 Pull Ups
14 Sit Ups

-3 min REST-

16min AYCE:
100m Farmers Carry (55s/35s KB)
12 Push Ups
14 Medball Russian Twist 20/14# (L/R=1)


info@crossfitepidemic.com

Friday July 14

Warm Up-
Alternating Tabata:
L-Sit (Ring, Para, Floor Mod)
Superman Hold

WOD-
30min AYCE-
100m Run
5 Squat Cleans 135/95 (+165/115 -115/75)
25 Dubs/FR/50 Singles
**REST 1min btwn rounds**

Teams of 2- Alternate in complete rounds


info@crossfitepidemic.com

Thursday July 13

Warm Up-
Holding Tabata:
5 Rounds of each- 30sec REST btwn movements
Air Squat- Bottom of Squat
Sit Ups- Hollow
Push Up-High Plank


Pick 1-

Strength:
5min to Warm Up to Weight
Front Squat OR Back Squat
EMOM x 10-
3 Reps (1 Pause + 2 Regular) @ 75%

Endurance:
Buy In: 50 Box Jumps 24/20 **5min cap**
EMOM x 10-
5 Push Ups
10 Sit Ups
15 Dubs/FR/20 Singles


WOD-
15min AYCE:
30 DB Walking Lunges 45/25 (hold DB @ sides)
20 TTB
10 Hang Power Snatch 115/85 (rx2:95/65)


info@crossfitepidemic.com

Wednesday July 12

Warm Up-
Warm Up to C&J Weight

WOD-
"Glenn"(40min cap)
30 Clean & Jerks 135/95
1 Mile Run
10 Rope Climbs (20 Pulls)
1 Mile Run
100 Burpees

**Modified Glenn-
Option A- Partner Up (Split reps, run together)
Option B-
30 C&J
1200m Run
7 Rope Climbs (14 pulls)
1200m Run
75 Burpees

**Beginner Glenn-
30 Hang Clean & Jerk
800m Run
5 Rope Climbs (10 Pulls)
800m Run
50 Burpees

info@crossfitepidemic.com

Tuesday July 11

Warm Up-
Strength: 10 of each strength movement- 5-2sec Pause 5 Regular
Endurance: 3x 10 Jumping Air Squats, 10 Sit Ups, 10 Push Ups


 

Pick 1:

Strength:
15min-
Work up to HS of complex:
Power Clean + Push Jerk
Squat Clean + Split Jerk

**you can drop the bar after push press but must immediately pick it up**

Endurance:
Rowing/Bike Sprints:
6 Rounds-
1min ON
90sec OFF
Score= Max Calories accumulated


WOD-
For Time *12min cap*
15-12-9-6-3 Deadlifts 225/155 (+245/175 rx2: 185/125)
30-24-18-12-6 Weighted (Strict) Sit Up 45/25 (+GHDSU)


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