We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!
Monday 4/30
A) E4M x 3 sets:
– 10 back squats
*These should be heavier than your sets of 10 from last week.
B) Every 2 minutes x 4-5 sets:
Station 1: 32/24, 26/18, or 20/15 cal row
Station 2: 20 wallballs + 10 burpees
*Scale reps as needed to keep intensity up.
Tuesday 5/1
A) EMOM x 10 sets:
– 1 x split jerk @ 65-95+%
*First 3 sets use a pause on the catch.
*Last day for the cycle.
B) 5 rounds for time:
– 50 – 40 – 30 – 20 – 10 double unders
– 15 – 12 – 9 – 6 – 3 shoulder to overhead (135/95, 115/75, 95/65, 75/45)
– 6 burpees over the barbell
Wednesday 5/2
A) E2M x 3 sets:
– 3 position clean @ 55-65%
(high hang, hang, floor)
+
E2MOM x 3 sets:
– 2 position clean @ 70-80%
(hang, floor)
+
E2MOM x 4 sets
– 1 clean @ 85+%
(floor)
*Both should be received in a squat position.
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) 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 5/3
A) 2 times through:
6 min @ 80-90%
– 500/400m row
– in remaining time:
- 4 toes to bar
- 6 box jumps
- 8 push-ups
R3M
6 min @ 80-90%
– 400m run
– in remaining time:
- 4 CTB pull-ups
- 6 RKB swings (70/44)
- 8 jumping lunges
R3M
B) 3 sets for quality:
– 10/ side hip extensions w/ pause at top
– 15 sec/ side 90 degree leg hold
– 10 banded pull-aparts
Friday 5/4
A) E4MOM x 3 sets:
– 10 bench press
– 10/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:
– 20 alternating dual KB front rack walking lunges
– hand over hand sled pull (heavy and fast)
– 20 hollow rocks
C) 3 sets for quality:
– 10 bicep curls
– 10 tricep extensions
Saturday 5/5
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 5/6
8am Endurance
10am-12pm Open Gym