Open Gym
We are now running Open Gym every week on Saturdays from 10-11am and Sundays from 10am-12pm. Come make up a missed workout, work on your weaknesses, mobilize and recover, or just hang out!
Monday 5/14
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 10 from last week.
B) E2MOM x sets 4-6 sets
1: 250/200m row @ 90 %
2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar
Tuesday 5/15
A) E2M x 3 sets:
– (3 cleans) + 1 jerk @ 55-65%
+
E2MOM x 3 sets:
– (2 cleans) + 1 jerk @ 70-80%
+
E2MOM x 4 sets
– (1 clean) + 1 jerk @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) E3MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Go heavier on deadlifts than last week. .
*Scale dips down with bands or up with added weight.
C) 60/60 row or assault bike x 5-7 sets
– 60 sec at 90% pace
– 60 sec rest (easy spin for AB)
*Keep at same pace for all sets.
Wednesday 5/16
A) E2MOM x 5 sets:
– 5 overhead squats @ 2011 tempo
B) E4MOM x 4-6 sets:
– 500/400m row
– 5 hang squat snatches (115/75, 95/65, 75/45, 45/35)
– 10 burpees over the barbell
*Work with a weight that can be moved through good technique for all sets.
Thursday 5/17
A) Every 8 minutes x 4-5 sets @ 80-90%:
– 400m run
– 8 burpee + pull-ups
– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)
– 16 box jump overs (24/20”)
– 50 double unders
*Switch order every set but keep times the exact same.
B) 3 sets for quality:
– 10 heel slide hamstring curls @ 20X1
– 15 sec/ side 90 degree leg hold
– 10 bent over reverse flys
Friday 5/18
A) E4MOM x 3 sets:
– 8 bench press
– 8/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:
– 10/side rear foot elevated split squats @ 2011
– 10 BB Romanian deadlifts from rack @ 2011
– 10/side half kneeling DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
Saturday 5/19
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 5/20
8am Endurance
10am-12pm Open Gym