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
Month: January 2016
A) Power snatch technique work
B) Barbell cycling:
– 6-8 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 155/105, 135/95, 95/65
– 8 burpees over the barbell
– 10 pull-ups
Programming Overview: Jan. 11-16
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
Overhead Squat Mobility: Part 2 of 5 (Hips)
The next link in the overhead squat mobility chain is the hips. If there is restriction around the join of the hip there can be a lack of flexion of the hip (closing motion) and the femurs will not be able to angle out correctly to enable knees to track over or outside of the toes. Really this means that there will be a lack of depth and/or your torso won’t sit up as high as it should at the bottom of the squat. Check out these tips to open those hips!
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
8am Masters
In teams of two, for time:
– 1000 row
– 80 goblet squat
– 80 RKB swings
– 800m row
– 60 DB push press
– 60 ring rows
– 600m row
– 40 partner handoff medball sit-ups
– 40 push-ups
– 400m row
– 20 burpees
9am CrossFit
In teams of two complete AMRAP in 35 min switching off each round:
– Row 300/250m
– 8 shoulder to overhead (115/75, 95/65)
– 8 front squats
– 8 burpees over bar
*Put rowers on both ends of the gym.
10am Level 2/Barbell
A) Technique warm-up, 5 sets:
– power clean + hang squat clean + push press + split jerk @ light to moderate weight
B) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%
C) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
D) Clean pull x 3 sets (build back up 3 times)
2 @ 90%
2 @ 100%
2 @ 110%
A) E2MOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) E2MOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12, or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500m row for time
A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)