A) E3MOM x 18 min (6 sets):
– 2-3 front squats
*All sets at or heavier than 1/27
B) 3 rounds for efficiency:
– 6-8 DB rear foot elevated split squat @ 30X1
– hand over hand sled pulls x 1 length of gym
– L-sit accumulation on rings x 30 seconds
– KB waiter’s walk x 1 lap/arm
Sign up for the CrossFit Open starting February 23rd! (click link)
A) EMOM x 15 min
1: Bench press x 5-4-3-2-1 (build to heavy single)
2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)
3: rest
*Substitute in negative pull-ups, add weight if necessary.
B) 3 rounds for time:
– 400m run
– 15 toes-to-bar
– 20 perfect push-ups
*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.
C) 2-3 sets of the following complex:
– 20 DB tate press
– 20 DB skullcrushers
– 20 DB floor press
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-95+%
*Last day of snatch cycle.
B) CrossFit Open WOD 11.1
7 min AMRAP:
– 30 double unders
– 15 power snatches (75/55)
*Please be careful with smaller plates on power snatches.
C) 3 sets for efficiency:
– 20 banded pull-aparts
– 20 elevated psoas march
Sign up for the CrossFit Open starting February 23rd! (click link)
A) 10 minutes to build to today’s heavy Push Press
+
EMOM x 5 minutes:
– split jerk x 1 rep @ today’s heaviest push press
*Pause 1-2 seconds before recovering feet.
B) Every 5 min x 4-5 sets all out:
– 6 TnG power cleans (building each set)
– 6 burpee box jump overs (24/20”)
– 100m sprint
*walk/rest on the way back to the gym
Sign up for the CrossFit Open starting February 23rd! (click link)
Join EDCF for our 5th CrossFit Open starting February 24th! We will be taking on the open as a community every Friday evening at 6:30-8:30pm in our annual Friday Night Lights event. The Open is both RX and scaled and for both regular and masters members. Put some skin in the game and officially sign up HERE and prove to yourself that you can do it!
Coach RJ will be running a foam rolling seminar this Saturday at 10am in place of the normal barbell class. Want to master the art of the foam roller with the help of an expert? Sign up HERE. This seminar is open to everyone (non-members too)!
Monday 2/6
A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
B) Every 3 min x 4-5 sets
– 250/200m row
– 10 DB thrusters 55/35ish per hand
– 8 CTB thrusters
*Try to keep pace at 90% and UB as long as possible.
Tuesday 2/7
A) 10 minutes to build to today’s heavy Push Press
+
EMOM x 5 minutes:
– split jerk x 1 rep @ today’s heaviest push press
*Pause 1-2 seconds before recovering feet.
B) Every 5 min x 4-5 sets all out:
– 6 TnG power cleans (building each set)
– 6 burpee box jump overs (24/20”)
– 100m sprint
*walk/rest on the way back to the gym
Wednesday 2/8
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-95+%
*Last day of snatch cycle.
B) CrossFit Open WOD 11.1
7 min AMRAP:
– 30 double unders
– 15 power snatches (75/55)
*Please be careful with smaller plates on power snatches.
C) 3 sets for efficiency:
– 20 banded pull-aparts
– 20 elevated psoas march
Thursday 2/9
A) EMOM x 15 min
1: Bench press x 5-4-3-2-1 (build to heavy single)
2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)
3: rest
*Substitute in negative pull-ups, add weight if necessary.
B) 3 rounds for time:
– 400m run
– 15 toes-to-bar
– 20 perfect push-ups
*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.
C) 2-3 sets of the following complex:
– 20 DB tate press
– 20 DB skullcrushers
– 20 DB floor press
Friday 2/10
A) E3MOM x 18 min (6 sets):
– 2-3 front squats
*All sets at or heavier than 1/27
B) 3 rounds for efficiency:
– 6-8 DB rear foot elevated split squat @ 30X1
– hand over hand sled pulls x 1 length of gym
– L-sit accumulation on rings x 30 seconds
– KB waiter’s walk x 1 lap/arm
Saturday 2/11
8am Masters
9am CrossFit
10am Foam Rolling Class / Barbell
Sunday 2/12
8am Endurance
A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
B) Every 3 min x 4-5 sets
– 250/200m row
– 10 DB thrusters 55/35ish per hand
– 8 CTB pull-ups
*Try to keep pace at 90% and UB as long as possible.
Sign up for the CrossFit Open starting February 23rd! (click link)
A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 50% 1RM
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B) 3 sets for efficiency:
– 2-3 rope climbs or 1-2 legless rope climb
– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press
– 4-6 stone to shoulder (alternate sides)
– 10 DB Romanian deadlifts @ 20X1
A) EMOM x 15 min (5 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.
B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row at 95%
– In remaining time AMRAP:
Strict ring dips (set 1&3) or strict supinated pull-ups (set 2&4)
R3M between sets; score is total number of ring dips and pull-ups.