We are very proud of Team Defend East Dallas who took on the Festivus Games this past weekend at CrossFit Burleson! These guys and gals have been putting in extra work for months with Coach RJ and it paid off with new PRs and a 3rd place finish from Ms. Heather Hanson! Way to represent EDCF!
Be on the lookout for an email about our upcoming EDCF Nutrition & Wellness Program dropping into your inboxes soon!
Monday 4/24
Snatch Cycle Day 1
A) Snatch tech work
B) E2MOM x 16 min (8 sets):
– 3 position snatch (high, hang, 2” above floor)
*Build from 60-80%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement.
*If mobility is an issue stick to the power snatch.
C) EMOM x 10-16 min:
1: 5 power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
2: 6-10 burpees
*Power cleans can be performed either TnG with good form or quick singles.
Tuesday 4/25
A) E2MOM x 10 min (5 sets) – Back Squat
– Set 1: 6 reps @ 65%
– Set 2: 4 reps @ 75%
– Set 3: 2 reps @ 80%
– Set 4: 2 reps @ 85%
– Set 5: 1 rep @ 90%
R3M, then…
One set of:
– back squat x max unbroken reps @ 85%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) Three rounds for time of:
– 30/24 cal row
– 20 thrusters (95/65 lbs)
– 10 CTB pull-ups
R3M between rounds
* RX+ perform 5/3 bar muscle-ups.
*Subtract 6 minutes from total time to get score.
Wednesday 4/26
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 3-4 @ 80%
Set 4: 2-3 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 90+%
*After every set perform 10-15 banded pull-aparts.
B) E3MOM x 15 min (5 sets):
– 200m run
– 15 RKB swings (heavy)
– 40 double unders
Thursday 4/27
A) Every 8 minutes x 4-5 rounds @ 75-85% pace:
– 500/400m row
– 15 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 12 box jump overs (24/20”)
– 9 toes to bar
R3M x 4-5 sets
B) 3 sets for efficiency:
– 20 elevated banded psoas march
– 20 reverse snow angels
– 8 TGUP sit-ups / side
Friday 4/28
A) E3MOM x 15 min (5 sets) – overhead press
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85+%
*After every set perform
B) 3 sets for efficiency:
– 2 laps farmers carry (heavy but unbroken)
– 10-12 landmine twists (light to moderate)
– 20-30 sec/leg standing straight leg hold (accumulated)
– 6-8 /leg rear foot elevated split squats @ 30X1 (goblet hold)
Saturday 4/29
8am Masters
9am CrossFit
10am Barbell
11am Free Intro to CrossFit
Sunday 4/30
8am Endurance