Monday
Warmup: PVC/Band Pullaparts
Then, 3 Rounds of
5 Strict Press + 5 Push Press +5 Push Jerk *Bar
Bike .2 miles
10 Good Mornings *Bar
Run 100m
A)Push Jerk
4×5@75% 1RM
B)Conditioning: AMRAP 25
Bike .2 miles
10 Russian KB Swings (53/35)
10 Single Arm KB S2O – 5 each arm(53/35)
Bike .4
20/20
Bike .6
30/30
Bike .8
40/40
Bike 1.0
50/50….continue following pattern
Health:
A)S2O
10-8-6-4-2 *Challenging Sets
B)Same WOD *Choose challenging weight to use
Tuesday
Warmup-Barbell Drills
A)Squat Cleans
3@70%, 3@75%, 2@80%, 2@85%, 1@90%
2×1@95% *Most important sets of the day
B)Back Squats w/pause
3×5@95% 1RM *Tested on 6/3/19
C)Front Squat
*Build to a heavy single + Split Jerk
Health-
A)Power Clean *Build to a heavy 5 rep then, 3×5 @80% *Fine tune technique
*Do cleans from the hang or blocks if needed to get into a better position
B)Box Squat 3×10, 3×8, 3×5 *All sets increasing
C)Accessory:Core
GHD Hip Extensions-3×10-15 reps
Planks-Accumulate 3 mins of plank hold
Wednesday
Warmup-Complete:
400m run
30 Jump Rope
20 Push ups
10 Pull ups/Pull up variation/Ring Row variation
*Warmup DB Hang Cleans
A)WOD: “7/4/1776”
7 Rounds
400m run
17 Alt DB Hang Cleans (50/35)
*then, 50m R Waiters Carry + 50m L Waiters Carry
76 Doubles/Singles
Health-Same Today. Can sub rowing for running if needed.
*Wear a vest
Thursday
CLOSED-Happy 4th of July!!!!
Friday
Warmup-Inchworm/Seal Stretch and Knee Tucks/Across Body
Then,
A)Deadlift
3RM *No TnG
B)WOD:5 Rounds For Time
2 Rope Climbs—1 Rope Climb—15 Ring Rows
20 WB
C)Accessory:
1-GHD Situps-3×10-20 *Rest As Needed
2-Banded Oblique Twists-3×20
Health-
A)EMOM 20] 4 Rounds
1-Row 10/8 cal
2-15 Bent Over Barbell Rows *Challenging weight but UB
3-Row 10/8 cal
4-Rest
B)SAME
C)Accessory:
1-3 sets of max effort situps in 1:00 *Rest 1 min between sets
2-Banded Oblique Twists-3×20
Saturday
Group CrossFit 9AM
Sunday
OPEN GYM only 2-4PM