A) E2MOM x 8 sets:
– 1 snatch pull + 1 hang snatch + 1 overhead squat
B) E5M x 4 sets
– 6 TnG power snatches (building per set)
– 8 NPU burpee box jumps (20/16”) AFAP
– 20 sec all out row
Author: Ryan Savard
A) EMOM x 8 min
– 1x split jerk @ 65-75%
*pause 1-2 seconds in receiving position before recovery steps.
B) E4M x 4-5 sets:
– 400m run
– 10 push press (135/95)
– 8 CTB pull-ups
*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.
*Scale to every 5 minutes if you aren’t getting at least 60s of rest.
*Keep times the same across sets.
Programming Overview: Sep. 25 – Oct. 1
Monday 9/25
A) E2MOM x 8 sets:
– 2 power cleans + 2 front squats
*Build from 70-80% of 1RM clean.
B) “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Tuesday 9/26
A) EMOM x 8 min
– 1x split jerk @ 65-75%
*pause 1-2 seconds in receiving position before recovery steps.
B) E4M x 4-5 sets:
– 400m run
– 10 push press (135/95)
– 8 CTB pull-ups
*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.
*Scale to every 5 minutes if you aren’t getting at least 60s of rest.
*Keep times the same across sets.
Wednesday 9/27
A) E2MOM x 8 sets:
– 1 snatch pull + 1 hang snatch + 1 overhead squat
B) E5M x 4 sets
– 6 TnG power snatches (building per set)
– 8 NPU burpee box jumps (20/16”) AFAP
– 20 sec all out row
Thursday 9/28
A) E3M x 4 sets:
– 4-6 bench press @ 20X1
– 6-8 single arm ring rows/side @ 20X1
*stay slightly heavier than last week on BP.
B) E3M x 3 sets
– 6 sumo deadlifts @ 21X1 (at 50% 1RM DL)
– 8-10/side single arm standing DB tricep extensions
C) 2 rounds for time:
– 25 toes to bar
– 50 RKB swings (53/35)
– 75 double unders
Friday 9/29
A) E2MOM x 5 sets:
– 2 front squat
*Start at heaviest triple from last week and build.
B) 3 sets for quality:
– 1 lap double KB overhead walk (AHAP)
– 16 reps death march + 16 reps walking lunge (go right into lunges)
– 8 atlas stone to shoulder (alternate shoulders)
– L-sit x 30 sec (accumulated if not unbroken)
Saturday 9/30
8am Masters
9am CrossFit
10am Intro To CrossFit / Barbell / Open Gym
Sunday 10/1
8am Endurance
A) E2MOM x 8 sets:
– 2 power cleans + 2 front squats
*Build from 70-80% of 1RM clean.
B) “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Air Squats
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
In teams of two, complete the following for time:
– 2000/1600m row (split into 500/400s)
– 800 m run (split into 400s)
– 60 shoulder to overhead (115/75 lbs)
– 40 burpee box jump overs
– 2000/1600m row (split into 500/400s)
– 800 m run (split into 400s)
– 60 front rack reverse lunges (115/75 lbs)
– 40 burpee box jump overs
A) E2MOM x 5 sets:
– 3 front squat
*Start at heaviest triple from last week and build.
B) 3 sets for quality:
– 1 lap BB front rack carry @ 1RM FS
– 8/side single leg DB hip extension (from ground)
– 20-30 L-hang flutter kicks
– 12 x bent over reverse fly @ 2110 (no swing)
A) E3M x 4 sets:
– 5-7 bench press @ 20X1
– 8-10 bent over DB torso rows/side @ 20X1
*stay slightly heavier than last week on BP.
B) 5 rounds for time:
– 200m run
– 12/8 hand release push-ups
– 10 box jumps – step down (24/20”)
A) E3MOM x 4 sets:
– 5 Romanian deadlifts @ 30X1
– 5-10 supinated strict pull-ups
– 10 lemon squeezes from hollow position
B) 20 min AMRAP at 80-90%:
– 10 DB snatch – alternating (50/35)
– 10 abmat sit-ups
– 10 prisoner lunges
– 5 CTB pull-ups
– 10 NPU burpees
– 30 double unders
*This is what we have been building to. Time to test your ability to pace!