A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– weighted pronated pull-ups x 3-5 reps @ 2111

 

B) 3 rounds not for time:

– 1 length hand over hand sled pull (heavy but fast)

– 30 single leg glute bridges (15/side) @ 1011

– 2 laps suitcase carry (1 lap/side)

– 16 TGUP sit-ups (8/side)

– 20 standing pallof presses (10/side) @ 1011

A) Every 10 minutes x 4 sets @ 80-90%:

– Row 500m

– 15 deadlifts (225/155)

– 20 weighted sit-ups (35/25lb plate overhead)

– 400m run

 

B) EMOM x 6-8 min (3-4 sets)

Station 1: 10 neutral grip ring rows @ 2111

Station 2: 45 sec prone position plank

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

*After every set perform 8-10 banded rows w/ a pause.

 

B) Three sets for max reps:

90 seconds of the following…

– 9 burpee box jump-overs + max reps of perfect push-ups

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of toes to bar

R30S

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row

Station 2: 8-10 KB front rack reverse lunges (53/35/hand)

Station 3: 5-10 supinated strict pull-ups

 

Programming Overview: Mar. 27 – Apr. 2

Screen Shot 2017-03-27 at 10.20.35 AM

With the conclusion of the CrossFit Open, we are bringing back the Saturday 10am Barbell class!

Having trouble with the snatch and/or clean & jerk? We will break down each movement and progress week by week with a goal of lifting correctly before lifting heavier. That being said, this class is for all levels!

Barbell is included in our regular and punch card option memberships!


 

Monday 3/27

A) Clean & jerk tech work

 

B) Every 2 minutes x 16 min (8 sets)

– 1 hang squat clean + 1 squat clean + 1 split jerk

*Pause 2 seconds in split jerk receiving position

 

C) 3 rounds for time:

– 400m run

– 10 shoulder to overhead

– 50 double unders

 

*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.

 

Tuesday 3/28

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row

Station 2: 8-10 KB front rack reverse lunges (53/35/hand)

Station 3: 5-10 supinated strict pull-ups

 

Wednesday 3/29

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

*After every set perform 8-10 banded rows w/ a pause.

 

B) Three sets for max reps:

90 seconds of the following…

– 9 burpee box jump-overs + max reps of perfect push-ups

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of toes to bar

R30S

 

Thursday 3/30

A) Every 10 minutes x 4 sets @ 80-90%:

– Row 500m

– 15 deadlifts (225/155)

– 20 weighted sit-ups (35/25lb plate overhead)

– 400m run

 

B) EMOM x 6-8 min (3-4 sets)

Station 1: 10 neutral grip ring rows @ 2111

Station 2: 45 sec prone position plank

 

Friday 3/31

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– weighted pronated pull-ups x 3-5 reps @ 2111

 

B) 3 rounds not for time:

– 1 length hand over hand sled pull (heavy but fast)

– 30 single leg glute bridges (15/side) @ 1011

– 2 laps suitcase carry (1 lap/side)

– 16 TGUP sit-ups (8/side)

– 20 standing pallof presses (10/side) @ 1011

 

Saturday 4/1

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 4/2

8am Endurance

A) Clean & jerk tech work

 

B) Every 2 minutes x 16 min (8 sets)

– 1 hang squat clean + 1 squat clean + 1 split jerk

*Pause 2 seconds in split jerk receiving position

 

C) 3 rounds for time:

– 400m run

– 10 shoulder to overhead

– 50 double unders

 

*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.

A) Build to a heavyish squat clean + thruster in 6-8 reps

 

B) 3 sets:

– 3 thrusters (heavier than WOD)

– 6 cal row

– 9 double unders

Rest as needed

 

C) Open WOD 17.5

10 rounds for time:

– 9 thrusters (95/65)

– 35 double unders

 

Join us for the final round of FRIDAY NIGHT LIGHTS going down tonight at 6:30pm! Come help cheer on our Open athletes!

A) E3MOM x 15 min

– 8 Romanian deadlifts @ 20X1

– 8 seated DB Arnold presses @ 21X1

– 4-8 strict toes to bar 2110 (no bottom swing)

 

B) 20 minutes constant movement (60-70% pace):

– 15/12 cal row

– farmers carry down and back (70/53/hand)

– 30 sec bows and toes plank

– 200m run

– DB waiters walk (heavy)

– 15 sit-ups slow and controlled

– 10 walking lunges

*Focus should be to consistently move well. Don’t worry about rounds.