Tuesday, August 2nd

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The online qualifier for the Cascade Classic begins August 3rd! Register by Monday August 8th and join us for a fun 3 weeks of competition! Register HERE and be sure to select Thorbeckes CrossFit as your team!

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Every 2 minutes, for 14 minutes (7 sets):
Clean Pull + Clean + Jerk:

Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses.

B) Every 5 minutes, for 25 minutes (5 sets):
5 Pistols (scale with pistols from seated on a box, OR lateral Lunge OR air squat)
10 Calorie Row
15 Russian Swings
10 Pullups

5 Shoulder To Overhead  (these should be a little on the heavy side but should be done unbroken)

B1) 3 sets of:
Bench Press x 6 reps (add weight to last weeks 8’s)
rest 30 seconds

B2) 3 sets of:
Bent Over Row x 6 reps (add weight to last weeks 8’s)
rest 2 minutes

B) Every 5 minutes, for 25 minutes (5 sets):
5 Pistols (scale with pistols from seated on a box, OR lateral Lunge OR air squat)
10 Calorie Row
15 American Swings 53/35
10 Pullups
5 Shoulder To Overhead 155/110   (these should be a little on the heavy side but should be done unbroken)

3 sets
Deficit Pushup x Max Rep  (hands on 45/25 lb plate. Chest to floor)

rest 60 seconds
GHD Hip Extension x 15-20 reps
rest 60 seconds

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531