Monday 6/10
A) E3MOM x 6 sets – back squat
Set 1: 3 @ RPE 10
Sets 2-6: 3 @ 88-90% of set 1
B) Three rounds for time of:
– 400m run
– 10 hang squat cleans (115/75)
– 15 pull-ups
Tuesday 6/11A) E3MOM x 5 sets:
– 5-5-4-4-4 strict press
– 8/side DB rows
B) 10 min AMRAP:
– 10 shoulder to overhead (115/75)
– 30 double unders
– 10 burpees over bar
C) 3 sets:
– 10-15 DB reverse laterals
– 15-20 hollow rocks
Masters
A) E3MOM x 5 sets:
– 5-5-4-4-4 strict press
– 8/side DB rows
– 10 alternating cossack squats*
*add goblet hold if able
B) 10 min AMRAP:
– 10 DB shoulder to overhead
– 30 single unders or 15 jumping jacks
– 10 burpees
C) 3 sets:
– 10-15 DB reverse laterals
– 15-20 hollow rocks
Wednesday 6/12
A) Level 2&3
E3M x 2 sets
Station 1: 3 minutes of rope climb skill practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2: 3 minutes of handstand walk practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3: 3 minutes of ring muscle-up skill practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Level 1:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1: strict pull-ups x 6-8 reps @ 21X0
Station 2: supine ring rows x 8 reps @ 2111
Station 3: handstand hold x 45-60 second
Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)
B) 2 rounds for reps
– 2 minutes of rowing for calories
– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)
– 2 minutes of rowing for calories
– 2 minutes of ring dips
Thursday 6/13
A) EMOM x 5-6 sets:
Station 1 – 8 deadlifts @ 70% of 1-RM
Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)
Station 3 – 6/4 bar muscle-Ups, 8 strict toes to bar, or 8 hanging leg raises @ 2121 tempo
Station 4 – 5-10 strict handstand push-ups
Station 5 – 30-40 seconds ring or floor FLR
B) 3 sets for quality:
– 10-15/side back elevated single leg hip thrusts w/ pause
– 15-20/side glute wall slides
Masters
A) EMOM x 5-6 sets:
Station 1 – 8 deadlifts (tough)
Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)
Station 3 – 8 hanging leg raises (straight or bent knees) @ 2121 tempo
Station 4 – 5-10 L-seated DB presses
Station 5 – 30-40 seconds ring or floor FLR
B) 3 sets for quality:
– 10-15/side back elevated single leg hip thrusts w/ pause
– 15-20/side glute wall slides
Friday 6/14
A) E2Mx 4 sets:
– 1 power clean + 1 hand squat clean + 1 push jerk + 1 split jerk @ 65-75%
+
E2Mx 4 sets:
– 1 squat clean + 1 split jerk @ 80, 85, 90, 90+%
B) 3 sets:
– 3-5 rope climbs or rope climb progressions
– 1 lap contralateral carry
– 10 Chinese DB rows w/ pause
– 10-12 hamstring slide curls
C) 3 sets:
– 10 DB hammer curls
– 10 DB/BB skull crushers
– 10 DB lat pull-overs
Saturday 6/15
8am Masters
9am CrossFit
10am Intro To CrossFit / Barbell / Open Gym
Sunday 6/16
8am Endurance
10am-12pm Open Gym