No classes this Saturday 8/23. We will be hosting Mental Giants CrossFit for the Battle of the Boxes. If you would like to compete in this friendly competition with a partner or help judge please let us know!
Monday 8/18
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 50-60 DL 1RM
– 8-12 dips
– 10-side bent over DB/KB rows
*Dips can be scaled any way to make the rep range tough
Fitness
B) E5M x 3-5 sets:
– 400m run or 800m bike
– 16 RKB swings
– 12 push-ups (elevate if needed)
– 8 hanging knee raises
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 15/12 push-ups
– 10 toes to bar
Tuesday 8/19
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 strict BB press
– 10/s SA half kneeling banded high row
Even:
– 8/s box step downs
*Only use a height/weight that doesn’t require pushing off floor
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10 DB push press
Even: 12/9 cal row + 20-30 singleunders
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 power clean + 2 split jerks
Sets 4-6: 1 power clean + 1 split jerk
B) E2M x 8-12 sets
Odd: 15/12 cal row + 10 shoulder to overhead (115/75, 95/65, 75/55)
Even: 15/12 cal row + 30 double unders
Wednesday 8/20
Fitness & Performance
A) E4M x 4 sets
– 8/side split squats
– 12-16 banded tricep push-down
– 8 ring face curls
*Split squats can be performed regular or rear foot elevated.
Fitness
B) EMOM x 10-20 sets:
– 5 wallballs (20/14)
– 4 strict pull-ups
– 3 burpees (scale w/ up/downs)
Performance
B) EMOM x 10-20 sets:
– 7 wallballs (20/14)
– 5 pull-ups
– 3 burpees to target
Thursday 8/21
Fitness
30 min tester
15 min AMRAP
– 200m row
– 10 medball thrusters
– 10 ring rows
– 25 single unders
+ Right into…
15 min AMRAP:
– 200m run or 400m bike
– 10 box step-ups
– 10 SA DB hang power cleans (5/5)
– 25 single unders
Performance
30 min tester
15 min AMRAP
– 250/200m row
– 10 BB thrusters
– 10 ring rows
– 25 double unders
+ Right into…
15 min AMRAP:
– 200m run or 500/400m bike
– 10 box step-ups
– 10 SA DB hang power cleans (5/5 @ 50/35)
– 25 double unders
Friday 8/22
Fitness & Performance
A) E4M x 4 sets:
– 8-12/side SA DB bench press w/ pause
– 3-4 negative or 4-8 weighted pull-ups
– 12 alternating goblet hold cossack squats
B) Strength Option
3-4 sets for quality:
– 10-15/side SA banded bent over tricep kick backs (red/orange)
– 1 lap lateral sled drag
– 20 alt. KB gorilla rows
– 30 sec/side side plank
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row/ski or 1000/800m bike
– 2 rounds:
- 9 plate ground to overhead (45/35, 35/25)
- 12 abmat sit-ups
- 15 air squats
*Scale reps to 8-10-12 or 6-8-10 if needed.
Saturday 8/23
BATTLE OF THE BOXES
Sunday 8/24
8am EDCF Run Club
10-12pm Open Gym