July 2021

15 min to achieve a 1RM Front Squat 21 – 15 – 9 Reps For Time: (18min cap) Hang Squat Clean 135/95 RX+155/105 MRX 95/65 Handstand Push-Ups MRX Barbell Push-ups Toes to Bar Isometric Core Development 1min Handstand Hold straight to – 1min L-Sit Hang straight to – 1min High Plank Hold straight to – […]

“ABBATE” For Time: (40min cap)1 Mile Run21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks1 Mile Run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December

“The Running Chipper” by DB For Time: (40min cap) 200m Run 10 Muscle-Ups Bar or Ring MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30 Wallball Sit-ups 20/14 MRX 20/10 400m Run40 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 600m Run 50 Double Unders or Ski/Mogul Jumps Over Kettlebell 400m Run40 Hand Release Push-ups400m Run 30 Toes

15 min to achieve a 10RM Deadlift 3 Rounds For Time: (15min cap)5 Deadlifts 225/155 RX+275/185 MRX185/125 10 Barbell Push-ups MRX Push-ups15 Wallball Sit-ups 20/14 MRX 20/10 200m Run, Row or .5K Bike Flexibility Development 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch 2x30sec American Splits2x30sec Chinese SplitsSpend 3-5min on favorite back, leg & shoulder stretches

Hang Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 3min AMRAP: 10 Hang Clean & Jerks 95/65 RX+115/75 MRX 75/55 Max reps Over the Bar Burpees Rest 2min, Add weight 3min AMRAP: 10 Hang Clean & Jerks 115/75 RX+135/95 MRX 95/65 Max Reps Over the Bar

30min AMRAP: 60 Double Unders30 Dumbbell Snatch, (alt) 50/35 MRX 35/20 20 Toes to Bar10 Power Snatch 115/75 RX+135/95 MRX95/65 Rest 1min after each round Grip Development 200m Plate Pinch Grip Carry 200m KB/DB Farmers Carry 20 Bottoms Up KB Press

15 min to achieve a 1RM Back Squat 6min AMRAP:10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-ups5 Overhead Squats 95/65 RX+115/75 MRX 75/55 10 Front Squats10 Push-ups or 5 Handstand Push-Ups Rest 3min Repeat 6min AMRAP *Score is lowest from 2 AMRAPs* Core & Squat Development 18 Barbell Sit-up to Press18 Plank Hold Alternating Bird Dogs18

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4: All classes canceled. Happy Independence Day! Monday, 7/5: All classes canceled. *********************************************************************

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4: All classes canceled. Happy Independence Day! Monday, 7/5: All classes canceled. *********************************************************************

“EVA vs KELLY” by DB For Time: (30min cap) 800m Run 30 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box Jumps 24/20 RX+30/24 MRX20/18 30 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ Rest 3min 800m Run30 Kettlebell Swings30 Pull-ups 400m Run30 Box Jumps 30 Wallball