Hero WOD “Nutts”
Fot time:
– 10 handstand push-ups
– 15 deadlifts (250/175)
– 25 box jumps (24/20)
– 50 pull-ups
– 100 wallballs (20/14)
– 200 double unders
– 400m run with 45/25 plate
Author: Ryan Savard
Programming Overview (July 2-8)
We will only have a 9am Hero WOD (“Nutts”) on Wedensday, July 4th. The rest of the week is regular schedule.
There are still a few spots in our upcoming EDCF Barbell cycle. Go ahead and get yourself signed up HERE. Cycle starts Monday, July 9th!
TESTING WEEK!
Monday 7/2
A) Back squat testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) E4M x 4 sets:
– 15/12 cal row
– 10 thrusters (95/65)
– 5-8 toes to bar
RX+ use 115/75 and 5/3 bar MUs.
Tuesday 7/3
A) Power clean testing
E2MOM x 6-7 sets:
5-3-2-1-1-1-(1)
*Keep the first 3 sets TnG
B) Every 5 minutes x 3-4 sets:
– 400m run
– 20 RKB swings
– 10 burpees to target
*Goal is to try and increase pace (85-90-95%) each round!
Wednesday 7/4 – 9am only
Hero WOD “Nutts”
Fot time:
– 10 handstand push-ups
– 15 deadlifts (250/175)
– 25 box jumps (24/20)
– 50 pull-ups
– 100 wallballs (20/14)
– 200 double unders
– 400m run with 45/35 plate
Thursday 7/5
A) Snatch testing
Every 60 sec x 5 sets:
– 1 x snatch + overhead squat 55-75%
+
Every 90 sec x 5 sets:
– 1 x snatch @ 80-100+%
B) Every 2 min x 4-6 sets
– 250/200m row, 500/400m AB, or 200m run
– 8 power snatch (75/55, 65/45, 55/35)
*Cut down run to top of fence line if needed.
*PS reps should be UB and fluid the entire time.
Friday 7/6
A) Bench press / weighted pull-up testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) Weighted pull-ups testing
– find your 1RM weighted pull-up in 10 minutes
OR
– accumulate 50 banded chest to bar pull-ups AFAP
C) Arm Farm x 2 sets
Saturday 7/7
8am Masters
9am Bring A Friend Day
10am Intro To CrossFit
Sunday 7/8
8am Endurance
10-12 Open gym
A) Power clean testing
E2MOM x 6-7 sets:
5-3-2-1-1-1-(1)
*Keep the first 3 sets TnG
B) Every 6 minutes x 3-4 sets:
– 400m run
– 20 RKB swings
– 10 burpees to target
*Goal is to try and increase pace (85-90-95%) each round!
A) Back squat testing
Every 2 minutes:
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
Set 7 : rest
Set 8: 1 @ 100+%
*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.
B) E4M x 4 sets:
– 15/12 cal row
– 10 thrusters (95/65)
– 5-8 toes to bar
RX+ use 115/75 and 5/3 bar MUs.
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high hang, hang, floor)
+
Every 90 seconds x 6 sets:
– 1 snatch @ 65-95+%
B) 3 rounds for time:
– 400m run
– 16 alternating DB snatch (55/35)
– 50 double unders
C) 3 rounds for quality:
– waiters carry down and back (heavy, slow)
– 20 hollow rocks
A) E2MOM x 6 sets:
– 4-3-2-2-2-2 TnG power cleans
*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.
B) Every 5 minutes x 5 sets
– 5 TnG power cleans (building)
– 8 NPU burpees box jumps (20/16”) – quick but precise
– 20 sec all out on rower or AB
EDCF Barbell Sign-Up (Programming Overview: June 25 – July 1)
Sign-up for our upcoming EDCF Barbell class starting Monday, July 9th, with Coach RJ is now live. Follow THIS LINK for registration. Price is $50 for the 8 weeks and we are capping registration to 10 people.
There are three scheduled classes per week. Mondays and Wednesdays at 6:30pm and Saturdays at 8am. Members are encouraged to make as many classes as possible as the programming will be progressive and build week to week. That being said, it is okay to miss a few! Training will also start when class starts so members will need to arrive a few minutes early to warm-up before each class.
The class will end with a mock style weightlifting meet to show off your progress for those interested. Details on this are still in the works!
Monday 6/25
A) Every 2.5 min x 8 sets:
– 1 x back squat @ 92-95%
*This should be heavier than your set of 2s from last week.
B) Tester
15 min AMRAP:
– 15 thrusters (95/65)
– 15 pull-ups
– 15 burpees
RX+: 115/75
Tuesday 6/26
A) E2MOM x 6 sets:
– 4-3-2-2-2-2 TnG power cleans
*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.
B) Every 5 minutes x 5 sets
– 5 TnG power cleans (building)
– 8 NPU burpees box jumps (20/16”) – quick but precise
– 20 sec all out on rower or AB
Wednesday 6/27
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high hang, hang, floor)
+
Every 90 seconds x 6 sets:
– 1 snatch @ 65-95+%
B) 3 rounds for time:
– 400m run
– 16 alternating DB snatch (55/35)
– 50 double unders
C) 3 rounds for quality:
– waiters carry down and back (heavy, slow)
– 20 hollow rocks
Thursday 6/28
A) Every 6 minutes x 4-5 sets:
– 30/24 cal row
– 20 wallballs
– 10 toes to bar
B) 3 rounds for quality
– 16 elevated psoas march
– 16 banded pull aparts
– 8/side halft kneeling paloff presses
Friday 6/29
A) Every 2.5 minutes x 8 sets
– 1 x bench press @ 92-95%
– 1 x weighted pull-ups
*sub 2-3 banded negative pull-ups @ 50X1 tempo
B) 3 sets for quality:
– 8/side DB or BB loaded box step ups (knee height)
– 20 seated hamstring curls with band @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
C) 2 sets:
– Arm Farm
Rest as needed
Saturday 6/30
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 7/1
8am Endurance
10am-12pm Open Gym
A) Every 2.5 min x 8 sets:
– 1 x back squat @ 92-95%
*This should be heavier than your set of 2s from last week.
B) Tester
15 min AMRAP:
– 15 thrusters
– 15 pull-ups
– 15 burpees