You’ll see that we’ve got a pretty sick new computer set-up at the gym. This is the first step in an attempt to phase out the whiteboard. Once you check into class via the iPad kiosk, you will then see your name listed under the class on the TV. You can click on your icon and log in your your workout result as well as see others times and weights from earlier classes. There is also a calculator to calculate correct weight percentages! Everyone is free and encouraged to use the computer to log in their scores/weights!
Remember 3 things as you attend class this week:
- Sign up for the class you wish to attend with your ZP phone app.
- Sign in once you get to the gym on the iPad kiosk.
- Log in your results after the workout with your ZP phone app OR on the gym computer.
Sign Up –> Sign In –> Log In
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Monday 4/25
A) E2MOM x 16 min (8 sets)
– 2 power cleans + 1 jerk
*Build from 65-85% of max C&J
B) 4 rounds for time:
– 400 m run
– 10/7 strict HSPUs or 10 L-seated DB press
– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups
Tuesday 4/26
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 reps @ 90-93%
Set 7 – 5 reps @ 80%
Set 8 – 5 reps @ 80%
*If you completed every set on 4/15, try for the heavier percentage.
B) E4MOM x 16-20 min (4-5 sets)
– 20 walking lunges (53ish/35ish/hand)
– 15/12 cal row
– 20-50 double unders
*Use KBs or DBs for lunges in a farmer’s carry hold
Wednesday 4/27
A) Every 2 min x 12 min (6 sets):
– 3 position snatch
(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)
*work from 60-80%
B) For time:
– 10 power snatch (135/95, 115/75, 95/55)
– 20 shoulder to overhead
– 30 box jumps-SD (24/20”)
– 400 m run
– 30 box jumps-SD
– 20 shoulder to overhead
– 10 power snatch
Thursday 4/28
A) E3MOM Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Compare to 4/21
B) 3 rounds not for time:
– 6 DB/KB bulgarian split squats each leg @ 30X1
– R60S
– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)
– R45S
– 10 DB/KB chinese rows @ 2111
– Rest as needed
C) Row 1000m for time
Friday 4/29
A) Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
R2-3M and then…
* Set 7 – 10 reps @ 70-75% (heavier than 4/25)
B) 21-15-9 reps for time:
– thrusters (95/65)
– toes to bar
C) 3 rounds not for time:
– 15-20 sec of flutter kicks in L-sit position (accumulated)
Rest as needed
Saturday 4/30
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Free Intro to CrossFit
Sunday 5/1
8am CrossFit Endurance