$500 Gift Card to Colorado-owned equipment company REP Fitness! RX Sponsor Lucas Richmond at Farmers Insurance has once again sponsored this year’s Gym/Box Athlete Challenge! The gym with the most athletes competing at Project Uplift 4.0 will receive this $500 gift card! 🏋🏼‍♀️💵 Currently we have three local gyms tied!!! @crossfitevolve @crossfitdnr @crossfit_miramont all have 8 teams! Awesomeness!!! There are 6 team spots left! Get your team signed up!!!

Warm Up: 10 Mins

2 Rounds

10 KB SDLHP
20 Jump Ropes
2 / Side Over Unders
4 Inchworms

Then 3×5 Box Jumps from seated position

Strength: 18 Mins

3×8 Olympic Deadlifts
Rest 2 Mins Between Sets

3×8 Hang Clean High Pulls
Rest 2 Mins Between Sets

*Mobility between sets – LAX roll traps/hip flexors/quads

Metcon: 10 Min Cap
5 Rounds For Time:
8 Power Cleans (135/95)
35 DU

Elite Competition Class

1. Strict Handstand Push-ups
For Time:
75 Strict Handstand Push-ups

2. Strict Pull-ups
Max Set

3. ”Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (135/95)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (185/135)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (225/155)

4. Bike Conditioning
20 Minute Recovery Effort

Brother Bros Barbell Club

Monday (Session One)

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 85%

The goal today is consistency! #1 goal should be to go 10/10 on your lifts.

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep

*Sets 1-4 @ 75-80% of 1-RM Power Clean
*Sets 5-8 @ 80-85% of 1-RM Power Clean

D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 4 reps @ 75%

Performance Power Train

Wednesday, August 1st, 2018
Active Rest Day
Jog or Row for 20mins
-then…STRETCH!
-OR-
20 Mins Max Rounds:
1 rep Bear Complex @bodyweight
7/5 Pushups
10/7 cal Row
**1 rep of bear complex: 1 Power Clean, 1 front squat, 1 shoulder 2 overhead, 1 back squat, 1 shoulder 2 overhead
**Scale bear weight as needed
**Scale pushups by elevating
**Scale row cals to something that is done in 30-40 seconds