Monday
Warmup-Barbell Drills
A)Strength Part 1:
Clusters 10-8-6-4-2 then, 5-4-3-2-1
*Rest 1 min between all sets and increase weight each as reps go down
*Goal=Aprox 1 minute or less to complete sets
Then, without taking any required rest go into B
B)Strength Part B:
S2O 10-8-6-4-2 then, 5-4-3-2-1
*Rest 1 min between all sets and increase weight as reps go down
*Goal=Aprox :30 secs or less to complete sets
*35 min cap to complete all sets
C)WOD:AMRAP 10
4 Bar MU or C2B or Pull ups
8 Burpee Box Overs (24/20)
Health
A)Strength Part 1:
Front Squat or Goblet Squat 10-8-6-4-2 then, 5-4-3-2-1
*Rest 1 min between all sets and increase weight each as reps go down
*Goal=Aprox 1 minute or less to complete sets
Then, without taking any required rest go into B
B)Strength Part B:
S2O 10-8-6-4-2 then, 5-4-3-2-1
*Rest 1 min between all sets and increase weight as reps go down
*Goal=Aprox :30 secs or less to complete sets
*35 min cap to complete all sets
Tuesday
Warmup- Barbell Drills
A)E3MOM x 6 Rounds
12 Bar Over Burpees *Scale to 10 or 8 reps
Snatches 10-8-6-4-2-1
12 Bar Over Burpees
(75/55) (95/65) (115/75) (135/95) (155/105) (185/115) *Scale weights accordingly
B)”Strict JT” 21-15-9 or “JT”
HSPU
Ring Dips
Push ups
*15 min cap
C) Accessory:
DB Movement Practice 3-5 sets of 10
-Single Arm OHS
-Split Snatches
-Hang Clean and Split Jerks
Health
A)Scale Reps and Hang Snatches as needed to hit time frames *Keep Snatch weight the same if needed.
B)WOD: 25-20-15-10-5
Push Ups
Ring Rows
Sit Ups
C)Accessory:Pump Session
3×20 DB Curls
3×20 Seated DB Tricep Extensions
Wednesday
Warmup-Complete:
Banded Glute Activation
10 Good Morning + 10 RDLs + Warmup to opening weight
A)Strength: Deadlifts
TnG Deads 5-4-3-2-1-2-3-4-5 *AHAP
1 Peg Board or 1 Rope Climb or 2 Seated to Standing RC
HS Walk or Progression
*15 min cap
B)WOD: For Time
1000m/850m Row *vest
100 Doubles *vest
1 mile Run *vest
*Ditch Vest
1000m/850m Row
100 Doubles
1 mile Run
*32 min cap
Health
A)Strength:
Barbell Bent Over Rows rather than Deadlifts
Peg Board or 1 Rope Climb or 2 Seated to Standing RC
HS Walk Progression or Bear Walk
*15 min cap
B)WOD: For Time
1000m/850m Row
50 Doubles/100 Singles
1 mile Run
500m Row/400m Row
50 Doubles/100 Singles
800m Run
*32 min cap
Thursday
A)Make Up Day
B)TBA:Partner WOD
Friday
Warmup-Banded Glute Activation
Warmup to Front Squat Weight
A)Strength/Conditioning:
21-15-9
Cals x2
Back Squat-Front Squat-OHS (95/65)
*Rest 3 mins
15-9-6
Cals x2
Back Squat-Front Squat-OHS(135/95)
*Rest 3 mins
12-6-3
Cals x2
Back Squat-Front Squat-OHS (185/125)
*35 min cap
B)Strength/Conditioning:
UB Doubles 50-40-30-20-10
*Complete 35 UB Russian Swings between sets *AHAP
Health
A)Air Squat-WB-Heavy Goblet Squat
B)Scale Reps or make UB sets of singles or just accumulate rather than UB sets of jump rope
Saturday
Group CrossFit 9AM
TBA
Sunday
Open Gym 3-5PM