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%

*After every set perform 6-8 supinated bent over BB rows @ 2011

 

B) EDCF Capacity Test 3.0

Every 12 minutes x 2 rounds at 100%:

– 250m row

– 15 KB swings (70/53)

– 25 burpees (full extension @ top)

– 15 KB swings

– 250m row

 

C) 3 sets:

– 10 BB hip thrusts @ 10X1 (95-135/65-95)

Rest as needed

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%

 

B) Every 8 minutes x 3 sets:

– 30/24 cal row

– 25 wallballs (20/14)

– 20 box jumps – step down (24/20”)

– 15 pull-ups or 5 muscle-ups

Programming Overview: Mar. 20-26

Screen Shot 2017-03-20 at 10.20.08 AM

Our 2017 is almost over.. can you believe it?! Four weeks down, one to go. We haven’t seen thrusters or double-unders yet so for those of you who need a little help on either, you have four days! Check out the following video for double under tips and remember that you aren’t going to be able to learn them during a class workout. It’s going to take some time and energy outside of class to get them where you want them to be!

 


Monday 3/20

A) E2MOM x 6 min (3 sets)

– 3 stop power clean @ 55-65%

(2” off ground, hang, high hang)

+

E2MOM x 14 min (7 sets)

– 1 power clean @ 65-95+%

*If feeling it, go for a new personal best.

 

B) 10 minute running clock

– Run 800m

In the remaining time AMRAP:

– 5 power clean & jerk @ 60%

– 30 double unders

 

C) 2-3 sets for efficiency:

– 10 face down dislocates (keep hollow)

– 15 bent over reverse flys @ 2111

 

Tuesday 3/21

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%

 

B) Every 8 minutes x 3 sets:

– 30/24 cal row

– 25 wallballs (20/14)

– 20 box jumps – step down (24/20”)

– 15 pull-ups or 5 muscle-ups

 

Wednesday 3/22

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%

*After every set perform 6-8 supinated bent over BB rows @ 2011

 

B) EDCF Capacity Test 4.0

Every 12 minutes x 2 rounds at 100%:

– 250m row

– 15 KB swings (70/53)

– 25 burpees (full extension @ top)

– 15 KB swings

– 250m row

 

C) 3 sets:

– 10 BB hip thrusts @ 10X1 (95-135/65-95)

Rest as needed

 

Thursday 3/23

A) E3MOM x 15 min

– 8 Romanian deadlifts @ 20X1

– 8 seated DB overhead 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.

 

Friday 3/24

Open Workout 17.5 – last one!

 

Saturday 3/25

8am Masters CF

9am CrossFit

10am 17.5 Make-Up

11am Intro To CrossFit

 

Sunday 3/26

8am Endurance

A) E2MOM x 6 min (3 sets)
– 3 stop power clean @ 55-65%
(2” off ground, hang, high hang)
+
E2MOM x 14 min (7 sets)
– 1 power clean @ 65-95+%
*If feeling it, go for a new personal best.

B) 10 minute running clock
– Run 800m
In the remaining time AMRAP:
– 5 power clean & jerk @ 60%
– 30 double unders

C) 2-3 sets for efficiency:
– 10 face down dislocates (keep hollow)
– 15 bent over reverse flys @ 2111

A) Work up to 80% of your max deadlift in 10 minutes

 

B) 3 sets:

– 6-8 cal row at Open pace

Rest as needed

 

C) Open Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

– 55 deadlifts

– 55 wall-ball shots

– 55-calorie row

– 55 handstand push-ups

 

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target. Scaled version is hand release push-ups.

A) E3MOM x 15 min

– 4 heavy TGUP (2/side)

– 8 bent over BB rows @ 2011

– 12 DB alternating death march

 

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

– 400m run

– 20 sec handstand hold

– single arm KB waiters walk with other in front rack position

– 20 air squats

– 20-50 double unders

– 20 sec side plank per side

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

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

Set 1: 8 @ 60%

Set 2: 6 @ 65%

Set 3: 6 @ 70%

Set 4: 4 @ 75%

Set 5: 4 @ 80%

*After every set perform 8-10 supinated rings rows @ 2111

 

B) Every 6 minutes x 3-4 sets:

– 500m row

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

C) 2-3 sets for efficiency:

– 10 face down dislocates (keep hollow)

– 6-8 TGUP sit-ups/side

– 15 bent over reverse flys @ 2111

A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: 6 @ 80%

B) Every 90 sec x 3-4 rounds each:
Station 1: 300/250m row
Station 2: 10-15 UB thrusters (95/65)
Station 3: 200m run
Station 4: 30-50 double unders