Congrats to team Defend East Dallas on their 3rd place finish at Saturday night’s Throwdown At Sundown. Athletes performed one rep maxes in the front squat, jerk, deadlift, as well as a combine style bench press for time. All three of our ladies found new PRs too!
Monday 10/22
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Sets 4-6: 2 @ 80%
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 DB front rack walking lunges (50/35s)
– 4-8 pull-ups
– 30 double unders
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
Tuesday 10/23
A) Every 3 minutes x 5 sets:
– 5 TnG squat cleans
*Work on proper BB cycling starting at 60% and building
B) 5 rounds for time:
– 20 KB swings (53/35)
– 10 burpee box jump overs (24/20)
*15 min cap.
C) 3 sets for quality:
– 10 DB Romanian deadlifts
– 10 bent over reverse flys w/ pause (no swing)
Wednesday 10/24
A) E2MOM x 5 sets
– strict overhead press
*build each set
B) 12 min running clock:
– 1500/1200m row
AMRAP in remaining time…
– 12 push press (95/65)
– 12 toes to bar
RX+ use 115/75.
Thursday 10/25
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 77.5%
Sets 4-6: 2 @ 82.5%
B) 3 rounds for time:
– 400m run
– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)
– 24/18 HR push-ups
– 48 double unders
*RX+ use 70/44s.
Friday 10/26
A) E2M x 8 sets:
– 1 deadlift
– Switch between:
- 5-10 ring/box dips
- 10 DB bicep curls
*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.
B) 3 sets for quality:
– 8/side BB step-ups (knee height)
– 10/side single arm DB bench press
– 20 seated banded hamstring curls
– 20 banded tricep push downs
Saturday 10/27
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 10/28
8am Endurance
10-12pm Open Gym