A) Every 90 sec x 8 sets each:
Station 1 – deadlift
Station 2 – overhead press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings @ 20X1 (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
A) E2MOM x 6 sets:
– clean & jerk x 2 reps
*Build from 65-85%.
B) CrossFit Open WOD 12.3
AMRAP in 18 min
– 15 box jumps – SD (24/20”)
– 12 push press (115/75)
– 9 toes to bar
The 2018 CrossFit Open is creeping up on us at the end of February and we are planning something special for you all!
Leading up to the first week of the Open you will see a shift to focus on barbell cycling and gymnastic work. What is barbell cycling? It’s the ability to efficiently cycle through a set number of reps with more technical barbell movements. Think clean, jerk, snatch.
Weather you are officially signing up for the Open or not we are going to be taking on the five different workouts every Friday from February 22nd to March 26th.
You can officially sign up for the Open by following the link >HERE<. Remember to register under East Dallas CrossFit!
Monday 1/15
A) Every 90 sec x 8 sets each:
– back squat
R60S
– bench press
R90S
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
Tuesday 1/16
A) E2MOM x 6 sets:
– clean & jerk x 2 reps
*Build from 65-85%.
AMRAP in 18 min
– 15 box jumps – SD (24/20”)
– 12 push press (115/75)
– 9 toes to bar
Wednesday 1/17
A) Against a 7 minute clock @ 80-90%:
– 1000/800m row
– Max effort wallballs in remaining time
R4M
Against a 7 minute clock @ 80-90%:
– 800m run
– Max effort double unders in remaining time
R4M
Against a 7 minute clock @ 80-90%:
– 1000/800m row
– Max effort burpees to target in remaining time
B) 3 sets for quality:
– 1 lap contralateral carry / side
– 30 sec accumulated L-sit
Thursday 1/18
A) Every 90 sec x 8 sets each:
– deadlift
R60S
– overhead press
R90S
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings @ 20X1 (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
Friday 1/19
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:
– contralateral carry x 1 lap / side
– 30 sec accumulated L-sit
Saturday 1/20
8am Masters
9am CrossFit
10am Open Gym / Intro To CrossFit
Sunday 1/21
8am Endurance
A) Every 90 sec x 8 sets each:
– back squat
R60S
– bench press
R90S
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5-8: 2 @ 88-92%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
A) E3M x 3 sets
– 8 front squats
*Start at same weight you stopped at last week and build if able.
B) Two sets for max reps, each against a 4-minute running clock, of:
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
Rest 4 minutes between sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)
Phase 4, Week 2 – B Day
A) 6 sets
– 3 deadlifts @ 85-88%
R60S
– 3 overhead strict press @ 85-88%
R90S
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings @ 20X1 (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
A) 15 min AMRAP:
– 500m row
– 50 double unders
– 10 pull-ups
R5M
15 min AMRAP:
– 400m run
– 20/15 push-ups
– 20 wallballs (20/14)
B) 3 sets for quality:
– 10 banded face pulls
– 8 banded wood choppers / side
A) E2MOM x 8 sets
– 2 clean + 1 jerk
*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)
B) EMOM x 4-5 sets:
1: 12/9 cal row
2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)
3: 7 burpee + box jump over
4: 9 toes to bar
*RX+ row 15/12 calories.