“For efficiency”… what does this mean? You will typically see this above programmed accessory work. Speed should not be the focus here. Rather, your goal should be to move at the desired tempo/range or motion/ weight without compromising the movement. Rest is usually not prescribed during accessory work so it is up to you to rest as much as need to in order to perform your next movement or set of movements to the best of your abilities. There will be a little more accessory work in the coming weeks so get to the gym on these days and do your best!

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Monday 9/12

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 70%

– Sets 4-5 = 2 reps @ 80%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 95+%

 

B) EMOM x 12-18 min (4-6 sets)

1: 3-5 burpee + bar muscle ups

OR 4-6 burpee CTB pull-ups

OR 4-6 burpees + 4-6 pull-ups

2: 10 front rack reverse lunges (115/75, 95/55, 75/35)

3: 12/9 cal row

 

Tuesday 9/13

A) quickly warm up to 75% power clean

+

EMOM x 6 min

– 3 TnG power cleans at 75-80% 1RM

 

B) 7 min AMRAP @ tough pace:

– 10 toes to bar

– 10 RKB swings (70/53)

– 10 box jumps – SD (24/20”)

 

C) 3 rounds for efficiency:

– 8 single arm DB overhead press/side

– 8 single arm DB bent over row/side

– 10-20 sec single leg standing hold

 

Wednesday 9/14

Warm-Up: muscle up

A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 4-6 reps @ 20X1 (heavier than last week)

– 10+ supinated strict pull-ups (if you can go UB past 10, perform AMRAP)

 

B) Every 6 minutes for 18-24 min (3-4 sets)

– 400m run

– 200m run with medball (20-60/14-30)

– 10 strict HPSU

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

 

Thursday 9/15

A) Build to a heavy but technically sound in 10 minutes:

– 2 power snatches (do not have to be TnG)

+

EMOM x 6 min

– 5 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets

 

B) E3MOM x 12-15 min (4-5 sets)

– 15/12 cal row

– 15 wallballs

– 30 double unders

 

Friday 9/16

A) E2MOM x 20 min (10 sets) – Clean & Jerk

Set 1&2: 2 @ 50-60%

Set 3&4: 1 @ 60-70%

Set 5&6: 1 @ 70-80%

Set 7&8: 1 @ 80-90%

Set 9&10: 1 @ 90+%

 

B) 3 rounds for efficiency:

– 1 lap heavy sled drag (forwards & backwards)

– 15 standing lateral medball tosses (use concrete wall)

– 20 handstand shoulder touches

– 30 sec AMRAP BB hip extensions from ground (115/75, 95/55)

 

Saturday 9/17

8am Masters

9am CrossFit

10am Barbell – Snatch focus

11am Intro To CrossFit – Tell a friend!

 

Sunday 9/18

8am Endurance