Mark your calendars for EDCF’s 5th Birthday Bash going down Saturday, August 27th. The 300 Challenge will be followed by beer, tacos, games, and a waterslide of course! Heats sign-up for the 300 will be out next week.
Interested in working more on the snatch and clean & jerk? Join us at 10am every Saturday for our EDCF Barbell class. No WOD, just heavy lifting!
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Monday 8/8
A) E2MOM x 10 min (5 sets):
3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)
*Sub HSPUs with A) box B) L-seated DB press
Masters
A) E2MOM x 10 min (5 sets):
– 5 push press (building from last week)
– 10 ski jumps
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 300m or row 400/325m
– 5-10 supinated ring rows
– 5-10 push-ups
– 10 box step ups
Tuesday 8/9
A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
Masters
A) E3MOM x 9 min (3 sets)
1: 8 back squats (heavier than last week)
2: 12 DB rollback extensions
3: 20 sec side plank/side
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata air squats (8 sets)
– Rest 60 seconds
– Tabata no-push-up burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 15 DB anchored sit-ups (add weight if able
– 20 banded good mornings
Wednesday 8/10
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders
Masters
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 8-12 prisoner good mornings
2: 15 heavy Russian KB swings
3: 40 seconds of single unders
Thursday 8/11
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
Masters
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– hollow rock x 20 sec (accumulated)
– R30S
– 8 single arm DB press/side @ 21X1
– R60-90S
B) 4 rounds for time:
– 5 hang power cleans (moderate weight)
– 200m run
Friday 8/12
A) Four sets of:
– Deadlift x 4-6 reps @ 21X1
– R30S
– L-hold from pull-up bar x 20 sec (accumulated)
– R2M
B) 3 sets for efficiency:
– hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavy but quick)
– earthquake bar hold x 30-60 sec (jerk grip hold)
– ring push-ups x 10-20 reps w/ turnout at top
Saturday 8/13
8am Masters
9am CrossFit
10am Barbell
Sunday 8/14
8am Endurance