Question of the Day: What is your favorite vegetable?
Rhinehaus is hosting the official CrossFit Games viewing party for Cincinnati. Please head on over to 119 E 12th Street. The schedule is: Friday starting at 4pm, Saturday starting at noon and Sunday starting at noon. Check out the FB event on the rhinehaus FB page for all the “official” details.
Rest Day / Make-up Day / Active Recovery Day
There are a few spots open in the Gymnastics Seminar this weekend. Please sign up MindBody.
A. Bench Press: 3 – 3 – 3+ – 3+
B. Three rounds for time of:
5 Snatches 95/65 (can be power)
5 Wall Walks
Prone Y: 10 – 10 – 10 per side, 3 sec descent
Bulgarian Split Squats: 10 – 10 – 10 per side, 3 sec descent, pause at top and bottom
A. Back Squat: 1×3@60%, 1×3@70%, 1×3@80%, 4×3@95%
B. Clean: 10 mins to find 2 RM, then 2×2@90% of 2 RM (Begin static above knee)
C. Rack Jerk: 10 mins to build to a 1 RM + 5 sec hold, then 2×1@90% + 5 sec hold
D. Weighted Ring Dip: 1×10@15%, 6×3@65%, 2×1@90-95%
E. 10 mins Sled Pull Practice
F. 8 Min Amrap
In teams of two
Partner 1 will row 20 cals
Partner 2 will do max burpees over the box jumps (20″) alternating for 8 mins.
You will likely notice the new jump ropes at the gym. The new ropes are color coded by size, so all black ropes are the same size, all grey ropes are the same size, etc. Each color has its own hook. The belts are temporarily in the cubbies in the back area. They will be getting their own hooks, but for now the cubbies will be their home.
The new ropes have a few rules:
- The sizes are fixed. Please do not attempt to adjust them. Simply grab a different color.
- Please do tie any of them in knots. Similar to above, there will be a size for you, simply swap out your color for another.
- Please do not crease the ropes. These are wires, so once creased, it is impossible to get the crease out.
- Please replace the ropes on the correct hook. Ultimately, wider hooks will be used, so they are not as close together, but for now, please be courteous and place the rope back on the correct hook.
The ropes are in order from longest (black) to shortest (pink), so it should be fairly easy to get to the correct size. And, once you have found the correct size, you will always know which rope to grab.
QCC is looking for a few new coaches. With the growth of our gym, we want to bring on more coaches to help handle the increased load and further help everyone reach their goals. If you are interested, or know someone who is, please email email@example.com. Candidates need not have coaching experience, but should have a strong desire for helping others improve.
A. Handstand Hold: 2 x 2:00
B. For time:
21 – 15 – 9
5 Minutes on the Foam Roller
5 sets of 3 Snatch Grip Deadlift + 2 Snatch Pulls
Build to a heavy set, while maintaining good positioning (ground to top of knees through hips)
A. Tall Snatch Warmup 5×1 (speed not weight)
B. Snatch : 10 mins to find 2 RM, then 1×1@95% and 90% of 2RM
C. Weighted Pullup: 1×10@15%, 6×3@65%, 2×1@90-95%
D. DL Deload: 3×10@50% of 1 RM
E. 3×15 Super Man Rocks
F. Daily WOD
A. Back Squat: 3 – 3 – 3+ – 3+
B. For time:
1,000 meter Row
100 Double Unders (300 Single Unders)
1 mile Run
5 Minutes Lat Mobility
Airdyne Sprints: 3 x 0:20, 2:40 Rest
A. Back Squat: 1×3@70%, 1×4@80%, 5×5@90%
B1. SP Deload: 3×10@50% of 1 RM
B2. Weighted Back Ext: 3×10
C. C&J: 10 mins to work to 2 RM, then 1×1@95% & 90% of 2RM
D. Jerk 5×1 @ 100% + 5-10# from part C
E. 10 Min EMOM
Evens: 4 Power Cleans (80% of 1 RM)
Odds: 10 TTB
Question of the Day: If you had to get a tattoo, where on your body would you put it?
QCC BootCamp 10am
Rest Day / Active Recovery
Saturday, July 26 at 10am, gymnastics coach Keith Pettit will be teaching a Handstand Seminar. Please sign up on via Mind Body. The class is limited to 12 people, so please sign up early. Once it is full, it is full. If you sign up and don’t show up, there will be a DOUBLE burpee penalty.
In teams of two:
7 Minute AMRAP:
20 Front Squats 135/95
Rest 1 Minute
7 Minute AMRAP:
Row 20 Calories, while
AMRAP Box Jumps 24/20
One partner Rows, while second performs Box Jumps. When partner finishes Row, switch and begin on Box Jumps
10 Minute to work on Handstand Walks
A.) Back Squat: 1×3@65%, 1×3@75%, 1×4@85%, 4×3@95%
B.) Snatch: 15 min to find 1 RM
C.) C&J: 15 min to find 1 RM
D.) 7min AMRAP
10 Front Squats (185/125)
Rest 1 min
20 cal Row
15 Burpees over the box (20″)