Congratulations to all of our EDCF athletes who competed at this past weekend’s Festivus Games. Veronica, Wayne, and Britteney took home some new hardware too! These five put in more than a few Sunday’s preparing and it showed. Well done y’all!
New class times coming hot this week! Starting today we will be offering a 4:30pm class Monday through Friday.
Monday 4/23
A) E4M x 3 sets:
– 10 back squats @ 20X1 tempo
*These should be heavier than your sets of 15 from last week.
B) E2MOM x 5-8 sets @ 95%
– 12/9 cal row
– 10 wallballs (20/14)
– 4-8 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.
Tuesday 4/24
A) EMOM x 10 sets:
– 1 x split jerk @ 65-95%
*First 3 sets use a pause on the catch.
B) E3MOM x 4-7 sets:
– 200m run
– 10 shoulder to overhead (115/75)
– 15 RKB swings (70/44)
Wednesday 4/25
A) E3MOM x 8 sets:
– 1 hang clean + 1 clean
*Both should be received in a squat position.
B) E4MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Pick a weight that’s tough for all sets on deadlifts.
*Scale dips down with bands or up with added weight.
C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.
Thursday 4/26
A) 8 min @80-90%
– 1000/800m row
– in remaining time AMRAP:
- 5 toes to bar
- 10 prisoner lungs
R4M
8 min @80-90%
– 800m run
– in remaining time AMRAP:
- 5 strict pull-ups
- 10 box jumps – step down
R4M
8 min AMRAP @80-90%
– Pick 1000/800m row or 800m run
- 5 strict handstand push-ups
- 10 RKB swings
B) 3 sets for quality:
– 8 BB good mornings @ 30X1
– 16/side glute wall slides
– 8/side red band resisted knee drives
Friday 4/27
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 1 lap sled drag (heavy and fast) – forward down and back
– 1 lap/arm contralateral carry
– 30-45 sec accumulated L-sits
– 8/side banded knee drives (red band)
Saturday 4/28
8am Masters
9am CrossFit
10am Intro to CrossFit / Open Gym
Sunday 4/29
8am Endurance
10am-12pm Open Gym