A) Pick a level based on capacity/ability…
Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:
Level 3
– 60/45 cal row
– 40 RKB swings (70/53)
– 20 burpee box jump overs (24/20”)
Level 2
– 50/38 cal row
– 30 RKB swings (53/35)
– 15 burpee box jump overs
Level 1
– 40/30 cal row
– 30 RKB swings (44/25)
– 10 burpee box step overs
B) 3 sets for efficiency:
– 20 hollow rocks (DB on chest if able)
– max effort chin above bar pull-up hang
Rest as needed
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85%
Set 6: 1-2 @ 90%
*After every set perform 8 bent over DB rows per side.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 16 alternating DB snatch 50/35
– 40 double unders
C) 50 single leg glute bridge per side (100 total)
*Pause at top, break up however you want.
A) E2MOM x 10 min (5 sets) – Back Squat
– Set 1: 6 reps @ 65%
– Set 2: 4 reps @ 75%
– Set 3: 2 reps @ 80%
– Set 4: 2 reps @ 85%
– Set 5: 1 rep @ 90%
R3M, then…
One set of:
– back squat x max unbroken reps @ 83%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) 8 min AMRAP:
– 12 burpees
– 12 wallballs (20/14)
*End burpees in full extension with feet off the ground.
C) 2-3 sets:
– 12-15 pallof presses per side
– 10-12 medball hamstring curls
Come out and support all the EDCF athletes this Saturday at CrossFit Burleson for the Festivus Games competition! There will be a carpool leaving from the gym early Saturday morning but you can also just head out there whenever you want. If you have questions, Coach RJs got answers. Go EDCF!
Monday 4/17
A) Clean & jerk technique work
B) E2MOM x 20 min (10 sets)
– 1 (sq) clean + 1 split jerk
*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%
*Goal is to build to a heavy rep. If you are feeling it then test yourself.
C) 10 minute running clock:
– 800m run
– 20 CTB pull-ups
Then in your remaining time…
– AMRAP ground to overhead @ 60% of B
Tuesday 4/18
A) E2MOM x 10 min (5 sets) – Back Squat
– Set 1: 6 reps @ 65%
– Set 2: 4 reps @ 75%
– Set 3: 2 reps @ 80%
– Set 4: 2 reps @ 85%
– Set 5: 1 rep @ 90%
R3M, then…
One set of:
– back squat x max unbroken reps @ 83%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) 8 min AMRAP:
– 12 burpees
– 12 wallballs (20/14)
*End burpees in full extension with feet off the ground.
C) 2-3 sets:
– 12-15 pallof presses per side
– 10-12 medball hamstring curls
Wednesday 4/19
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85%
Set 6: 1-2 @ 90%
*After every set perform 8 bent over DB rows per side.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 16 alternating DB snatch 50/35
– 40 double unders
C) 50 single leg glute bridge per side (100 total)
*Pause at top, break up however you want.
Thursday 4/20
A) Pick a level based on capacity/ability…
Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:
Level 3
– 60/45 cal row
– 40 RKB swings (70/53)
– 20 burpee box jump overs (24/20”)
Level 2
– 50/38 cal row
– 30 RKB swings (53/35)
– 15 burpee box jump overs
Level 1
– 40/30 cal row
– 30 RKB swings (44/25)
– 10 burpee box step overs
B) 3 sets for efficiency:
– 20 hollow rocks
– 10 kneeling pallof presses (10/side)
– max effort chin above bar pull-up hang
Friday 4/21
A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1
Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4-6 @ 80%
Set 5: 3-4 @ 85%
*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep.
B) 3 rounds for efficiency:
– 1-2 legless or 2-3 regular rope climbs
– Max UB strict HSPU + kipping HSPU*
– 20 death march @ 2011 + 20 walking lunges
– Deadbug variation
*Once you’ve reached your limit on strict HSPU then switch to kipping. Perform at least 10 total each set.
*Walking lunges are performed immediately after death marches with both in a farmer’s carry hold
Saturday 4/22
8am Masters
9am CrossFit
10am Barbell/Open Gym
Sunday 4/23
8am Endurance
A) Clean & jerk technique work
B) E2MOM x 20 min (10 sets)
– 1 (sq) clean + 1 split jerk
*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%
*Goal is to build to a heavy rep. If you are feeling it then test yourself.
C)10 minute running clock:
– 800m run
– 20 CTB pull-ups
Then in your remaining time…
– AMRAP ground to overhead @ 60% of B
A) E3MOM x 15 min (5 sets)
– strict overhead press x 3-5 reps @ 2111
– bent over barbell row x 6-8 reps @ 2111
*All sets of strict press at or heavier than 3/31
B) 3 sets for efficiency:
– 2 laps heavy object hug carry
– 8-10 good mornings @ 2011 (form and ROM focus)
– 20 elevated psoas march
C) 3 sets all out:
– 1 length sled pull + 1 length box push (heavy and fast)
Rest as needed
A) Pick a level based on capacity/ability.
4 rounds for time with a 30 minute cut-off:
Level 3
– 400/325m row
– 8 tall box jumps (30/24”) – step down
– 10 CTB pull-ups
– Rest 60 seconds
– 400m run
– 40 double unders (80 single unders)
– 10 toes to bar
– Rest 60 seconds
Level 2
– 400/325m row
– 8 box jumps (30/24”) – step down
– 10 pull-ups
– Rest 60 seconds
– 400m run
– 40 double unders
– 10 toes to bar/knee to chest
– Rest 60 seconds
Level 1
– 300/250m row
– 8 tall box jumps (20/16”) – step down
– 10 scaled pull-ups
– Rest 60 seconds
– 300m run
– 40 single unders
– 10 hanging knee raises
– Rest 60 seconds
B) 3 sets for efficiency:
– 20 reverse snow angels (2.5/hand)
– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)
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: 2-3 @ 85+%
*Add 5-10lbs more weight to set 5 from last week.
*After every set perform 5 supinated weighted/negative pull-ups.
B) 5 rounds for time:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 10 perfect push-ups
*Deadlifts should NOT get ugly. This should be more aerobic in nature.
*Scale push-ups so that you can get 10 full depth UB on your first set.