Monday Sept 9 - Sunday Sept 15, 2024

Please help us help the kids in Okotoks

Join us on Saturday Sept 21 for the Race the River Family Fun Run.  2 or 5km fun race.  10am at the Arts and Learning Campus.  come for an Open gym before or after at the box, but there will be no coached classes on Sept 21 in anticipation of a huge Natural High CrossFit presence at the race.

Everyone who registers will be entered into the draw for the monthly challenge winner.

Register and Donate Here

Monday Sept 9

 

Part A

 

Deadlift

3 sets

5 x 40%

5 x 50%

5 x 60%

 

Part B

 

13-11-9-7-5

Squat Snatch (115/85)

Chest to Bar

 

Tuesday Sept 10

 

Part A

 

Level 1

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

 

Level 2

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max tricep push-ups

 

Level 3

EMOM8:

Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.

Even: 30-second max elevated push-ups

 

THEN

 

3 sets

12 Dumbbell Front Raises (leave 2 reps in the tank)

-rest 30sec-

30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1

-rest 60sec-

 

Part B

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (53/35)

15 GHDs (Or V-Ups) after each round

 

Wednesday Sept 11

 

Part A

 

AMRAP 30

200m Run

2 Dual Dumbbell Bench (50s/35s) 

2 Dual Dumbbell Snatch (total)

*Every round add 2 reps to bench and snatch

 

Part B

 

4 Rounds

 

10 Double Dumbbell Hammer Curls

10 Barbell Skull Crushers

 

-Rest 1 min b/t rounds-

 

Thursday Sept 12

 

Part A

 

Back Squat

3 sets

5 x 40%

5 x 50%

5 x 50%

 

Part B

 

5 Rounds

20 Wall Balls (20/14)

15 Toes to Bar

10x50ft Shuttle Run

 

Friday Sept 13

 

Part A

Every 1:15 for 10 sets

3 Power Clean and Jerk @ 50% 1RM

Part B

10 min AMRAP

12 DB Dealifts (50s/35s)

8 DB Hang Power Cleans (50s/35s)

6 DB Push Press (50s/35s)

 

Saturday Sept 14

 

Every 6 min x 5 rounds

2 min rest between rounds

 

400m run

30 Air squats

10 Kettlebell box step ups (53/35# onto a 24/20 inch box)

Max Kettlebell swings (53/35) to finish the 6 min round

 

Sunday Sept 15

Open Gym WOD

 

2 Sets (4 sets total)

AMRAP 5 Minutes

50ft Dumbbell Farmers Carry Lunge (2x70/50)

15 Calorie Bike Erg

-Rest 1 minute-

AMRAP 5 Minutes

10 Heavy Med Ball Clean over Bar  (set bar to your front squat height)

5 Front Squats (150/100)

-rest 1 minute

 

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

 

Core Accessory

3-4 Sets:

10 Toes to Bar

10 GHD Sit Ups

10 V Ups

-rest as needed b/t sets-

*Try to keep sets unbroken