A) E3MOM x 12 min (4 sets)
– 3-4 front squats
*5-10 lbs heavier than 10/25 (80-85%)
B) EDCF Capacity Test (the re-test)
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
A) Deadlift – build in 20 minutes
– 8 @ 55%
– 6 @ 65%
– 4 @ 75%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%
– 1 @ 100+% (be smart)
B) Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
– muscle-ups x max reps in 45 seconds
OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps
Minutes 3-4, 9-10 & 15-16:
– handstand walk x 10 meters
OR 10-20 handstand shoulder touches if you don’t have handstand walks yet
Minutes 5-6, 11-12 & 17-18:
– L-sit hold x 30-45 seconds accumulated time
A) E3MOM x 12 min (4 sets)
– Front squat x 4-5 @ 80-85%
B) Every 6 minutes x 18-24 minutes (3-4 sets)
– 500/400m row
– 40 double unders (120 singles)
– 20 RKB swings (70/53, 53/35, 44/25)
– 10 toes to bar
We’ve got a lot coming at you this week!
Today at the evening classes, Power Supply Co. will be at the gym again handing out food. Come to classes tonight and get fed!
Also, ordering is now live on the Power Supply Co. website for EDCF. Make sure to place your order by Thursday night at midnight to get your meals for next week! You will even receive a free meal with your first order. GO HERE for ordering info.
Come hang out this Thursday evening at The Ginger Man – Lakewood from 6:30-9:30pm for our Fall Social! This will be no shower happy hour style so feel free to come straight from the gym or work for a drink or three.
Monday 10/24
A) 8 minutes to build to a heavy power clean + push jerk
*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)
*Use a power clean + push jerk and work on barbell cycling.
C) 10 minutes AMRAP:
– 10 pull-ups
– 10 alternating DB snatches (45-75/20-40)
– 10 burpees to target
D) 3 sets of:
– 8 single arm DB rows @ 2111
– 20-30 banded pull-aparts
Tuesday 10/25
A) E3MOM x 12 min (4 sets)
– Front squat x 4-5 @ 80-85%
B) Every 6 minutes x 18-24 minutes (3-4 sets)
– 500/400m row
– 40 double unders (120 singles)
– 20 RKB swings (70/53, 53/35, 44/25)
– 10 toes to bar
Wednesday 10/26
A) Deadlift – build in 20 minutes
– 8 @ 55%
– 6 @ 65%
– 4 @ 75%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%
– 1 @ 100+% (be smart)
B) Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
– muscle-ups x max reps in 45 seconds
OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps
Minutes 3-4, 9-10 & 15-16:
– handstand walk x 10 meters
OR 10-20 handstand shoulder touches if you don’t have handstand walks yet
Minutes 5-6, 11-12 & 17-18:
– L-sit hold x 30-45 seconds accumulated time
Thursday 10/27
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
Friday 10/28
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
Saturday 10/29
8am Masters CF
9am CrossFit
10am Barbell
11am Intro to CrossFit
Sunday 10/30
8am Endurance