Apparel pre-orders! We have started taking pre-orders on our newest EDCF winter apparel including the 3/4-Sleeve Raglan Shirt and the Classic Hoody. Check them out and pre-order yours today by clicking >HERE<. Pre-ordering will end this Friday at 12 noon.
This Week’s Schedule:
Tuesday 1/12 – Body Fat Testing from 4:30-9:00. If you want in, register >HERE<.
Thursday 1/14 – Mobility at 6:00-6:30pm with RJ!
Mikey, RJ, Sean, and myself at the CrossFit L-1 Course this past weekend!
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Monday 1/11
A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M
B) For time:
– 25 Wall Ball Shots (20/14 lbs)
– 25 Box Jumps (24″/20″)
– 20 Wall Ball Shots
– 20 Box Jumps
– 15 Wall Ball Shots
– 15 Box Jumps
– 10 Wall Ball Shots
– 10 Box Jumps
C) Mobility: quad smash x 1-3 minutes per side
Tuesday 1/12
A) Power snatch technique work
B) Barbell cycling:
– 6 UB TnG power snatches, R2M between each set x 4 sets
*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.
C) 4 rounds for time:
– 6 shoulder to overhead 155/155, 135/95, 95/65
– 8 burpees over the barbell
– 10 pull-ups
Wednesday 1/13
A) 3 rounds not for time:
– 5 banded toe-hip MU turnovers OR 1-3 UB MUs
– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold
– 20 banded good mornings
B) Every 8 min x 24-32 min (3-4 sets)
– Row 750/600 m
– 10 deadlifts 225/155 or use 75% of max
– 15/12 ring dips
– 50 double unders
Thursday 1/14
A) E3MOM x 18 min
Back squat
* Set 1 – 5 reps @ 60-70%
* Set 2 – 3 reps @ 70-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – 1 rep @ 90+%
* Set 6 – 3 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) 3-4 rounds not for time:
– weighted sled drag down and back AFAP (heavy but steadily moving)
– 8 burpees AFAP
– 200 m sprint
– walk back and rest 3 minutes-ish
Friday 1/15
A) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%
followed immediately by…
B) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
*Percentages should be off your weaker movement if you don’t know your 1RM clean and jerk.
C) EMOM x 15 min
1: 4 power clean + push jerk cluster 1.1.1.1 @ 60-65%
2: 6-10 T2B
3: Row 12/9 calories
Saturday 1/16
8am – Masters CF
9am – Regular CF
10am – Level 2/Barbell
11am – Intro to CrossFit