A) E5MOM x 4-6 sets
– 12/9 cal row
– 10 shoulder to overhead
– 10 pull-ups
– 200m run
B) 3 sets:
– 12 medball V-up w/ transition
– 12 glute bridges per leg w/ pause
Author: Ryan Savard
A) E2.5MOM x 4 sets
– 4 front squats
*Start at heaviest weight from last week’s 6’s.
B) 5 min of work @ 90%
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
R3M
5 min of work @ 90%
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
R3M
5 min of work @ 90%
– row for meters
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– deadlift
– strict press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
A) Every 90 seconds x 3 sets:
Station 1
- L3: bar MU x 3-5 reps
- L2: banded bar MU x 3-5 reps
- L1: 10 x banded CTB pull-ups
Station 2
- L3: handstand walk x 30-50 feet
- L2: handstand walk practice with partner
- L1: nose & toes handstand hold x 45 sec
Station 3
- L2: L-sit x 30 – 45 sec accumulation
- L1: High knee hold on boxes x 30-45 sec accumulation
B) 3 rounds for time @ 90%:
– 400m run
– 20 KB swings (70/44)
– 10 burpee pull-ups
R60S
A) E2MOM x 8 sets:
– clean & jerk
Sets 1-4: 2 @ 60-80%
Sets 5-8: 1 @ 85-95+%
*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.
B) EMOM x 4-7 sets:
1: 12/9 cal row (Rx+ use 15/12)
2: 12 alternating DB snatch
3: 10 DB front rack lunges (50/35)
*Scale reps back to stay on pace
*DB snatches & lunges are CF Open standard
Programming Overview: Jan. 22-28
The Whole Life Challenge kicked off this past Saturday and we’ve got 19 official EDCF participants! One of the things that drew me to the WLC in the first place was that it wasn’t just another nutrition challenge. Every week they introduce another well-being practice and I thought that I would share it with the rest of our community and maybe it would stick with a few of you.
Mindful Breathing:
- Sit quietly or lie down, close your eyes and mouth, and put one hand on your chest and the other on your stomach.
- Breath only through your nose while focusing your attention on keeping your chest still while your abdomen rises and falls with each breath, breathing the minimal amount necessary.
- Feel the rising and falling of your abdomen, noticing any thoughts, physical sensations, or emotions that arise in your mind.
- Let your thoughts, sensations, and emotions pass by, using your breathing as an anchor to focus on.
- Do this for a minimum of ten minutes each day. You can break it into multiple pieces, doing a few minutes in the morning, a few in the afternoon, etc., but you should total at least ten minutes overall.
Monday 1/22
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– back squat
– bench press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.
B) 3 sets for quality:
– 8 single leg medball curls
– 8 DB bicep curls
– 8 DB Romanian deadlifts
– 8 DB tricep extensions
Tuesday 1/23
A) E2MOM x 8 sets:
– clean & jerk
Sets 1-4: 2 @ 60-80%
Sets 5-8: 1 @ 85-95+%
*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.
B) EMOM x 4-7 sets:
1: 12/9 cal row (Rx+ use 15/12)
2: 12 alternating DB snatch
3: 10 DB front rack lunges (50/35)
*Scale reps back to stay on pace
*DB snatches & lunges are CF Open standard
Wednesday 1/24
A) E2MOM x 3 sets
Station 1
- L3: bar MU x 3-5 reps
- L2: banded bar MU x 3-5 reps
- L1: 10 x banded CTB pull-ups
Station 2
- L3: handstand walk x 30-50 feet
- L2: handstand walk practice with partner
- L1: nose & toes handstand hold x 45 sec
Station 3
- L2: L-sit x 30 – 45 sec accumulation
- L1: High knee hold on boxes x 30-45 sec accumulation
B) 3 rounds for time @ 90%:
– 400m run
– 20 KB swings (70/44)
– 10 burpee pull-ups
R60S
Thursday 1/25
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– deadlift
– bench press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
Friday 1/26
A) E2.5MOM x 4 sets
– 4 front squats
*Start at heaviest weight from last week’s 6’s.
B) 5 min of work @ 90%
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
R3M
5 min of work @ 90%
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
R3M
5 min of work @ 90%
– row for meters
Saturday 1/27
8am Masters
9am CrossFit
10am Intro To CrossFit (also open gym)
Sunday 1/28
8am Endurance
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– back squat
– bench press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.
B) 3 sets for quality:
– 8 single leg medball curls
– 8 DB bicep curls
– 8 DB Romanian deadlifts
– 8 DB tricep extensions
A) E3MOM x 4 sets
– 6 front squats
*Start at heaviest weight from last week’s 8’s.
B) Two sets for max reps, each against a 4-minute running clock, of:
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
Rest 4 minutes between sets.
C) 3 sets for quality:
– farmers carry down and back
– 20 alternating psoas marches