A) Deadlift
– Build to a heavy TnG 3 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 4 deadlifts @ 4-5% heavier than last week (should be at
2: 30 sec of max T2B
*Score is max toes to bar.
A) Strict Overhead Press
Every 2.5 minutes…
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 3 reps @ 85-90%
Set 8 – 10 reps @ 68-73% (heavier than 9/30)
*After odd sets perform 8-10 double DB bent over rows.
*After even sets perform 10-20 hollow rocks.
B) 3 rounds for times:
– 100 double unders (225 singles)
– 30 Russian KB swings (70/53)
– 20 box jumps – step down (24/20”)
Rest 3 minutes
C) 3 sets:
– single arm bench press x 8-10 @ 20X1
– banded bicep curls (green band) x 20-30
A) E3MOM x 12 min (4 sets)
– 8 front squats
*Use same weight as last week or 70%.
B) Three sets, against a 4-minute running clock:
– 500/400m row
– 20 wallballs (20/14)
– max pull-ups in remaining time:
R4M
C) 3 sets for efficiency:
– DB Romanian deadlifts x 10 @2011
– 20 banded pull-aparts
The 55% Rule. This is a way to discover if your muscle endurance is on par with your absolute strength. The 55% rule applies to strict lifts only. What is it? Take 55% of your one rep max in any strict weightlifting movement and try for 20 reps with a faster up slower down tempo. If you can manage all 20, then it is time to start working on your absolute strength. If not, we need to bring that muscle endurance up first. Try it for yourself!
Monday 10/10
A) Take 15 minutes to build to today’s 1RM power clean
*Suggested loading would be to start at around 65% and build 5% over 8ish sets.
B) EMOM x 24 minutes (12 sets of each):
O: power clean x 2 reps
E: 200m run
*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.
Tuesday 10/11
A) E3MOM x 12 min (4 sets)
– 8 front squats
*Use same weight as last week or 70%.
B) Three sets, against a 4-minute running clock:
– 500/400m row
– 20 wallballs (20/14)
– max pull-ups in remaining time:
R4M
C) 3 sets for efficiency:
– DB Romanian deadlifts x 10 @2011
– 20 banded pull-aparts
Wednesday 10/12
A) Strict Overhead Press
Every 2.5 minutes…
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 3 reps @ 85-90%
Set 8 – 10 reps @ 68-73% (heavier than 9/30)
*After odd sets perform 8-10 double DB bent over rows
*After even sets perform 10-20 hollow rocks.
B) 3 rounds for times:
– 100 double unders (225 singles)
– 30 Russian KB swings (70/53)
– 20 box jumps – step down (24/20”)
Rest 3 minutes
C) 3 sets:
– single arm bench press x 8-10 @ 20X1
– banded bicep curls (green band) x 20-30
Thursday 10/13
A) Deadlift
– Build to a heavy TnG 3 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 4 deadlifts @ 4-5% heavier than last week (should be at
2: 30 sec of max T2B
*Score is max toes to bar.
Friday 10/14
A) E2MOM x 10 min
– 5 x back squat @ 32X1
*Perform at 70% of 1RM back squat
B) For time:
– 12 thrusters (135/95, 115/75, 95/55)
– 12 burpees over the barbell
– 12 squat clean
– 12 burpees over the barbell
– 12 shoulder to overhead
– 12 burpees over the barbell
Saturday 10/15
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk focus
11am Free Intro to CrossFit
Sunday 10/15
8am Endurance
A) Take 15 minutes to build to today’s 1RM power clean
*Suggested loading would be to start at around 65% and build 5% over 8ish sets.
B) EMOM x 24 minutes (12 sets of each):
O: Power Clean x 2 reps
E: Run 200 Meters
*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.
8am Masters CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 400m or row 500/400m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 box step-ups
– 10 ring rows
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 burpees
– 10 DB thrusters
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 50 single unders/ 30 jumping jacks
– 15 DB push press
9am CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 600m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 box jumps – step down (24″/20″)
– 10 pull-ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 burpees
– 10 thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 30 double-unders
– 15 push press (95/65 lbs)
10am Barbell – Snatch focus
A) E2MOM x 6 minutes (3 sets):
– (snatch push press + overhead squat) x 2 reps
B) E2MOM x 8 minutes (4 sets):
– snatch balance x 2 reps
Building to a heavy-ish double.
C) Six sets of:
– 2 snatch pulls + 2 hang snatches + 2 snatches
*Rest 2 minutes between sets
A) E3MOM x 9 min (3 sets)
– 10 push press (build to a heavy UB set)
– 12 walking lunges AHAP (farmers carry hold)
B) 3 rounds for efficiency
– hand over hand rope pull x 1 lap (heavy but fast turnover)
– farmers carry x 1 lap (heavy but quick steps)
– single arm trap 3 raises x 8-10 reps/arm @ 2111
– hanging L-hold x 15-30 sec accumulated
A) Deadlift
– Build to a heavy TnG 4 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 6 deadlifts @ 4-5% heavier than last week.
2: 5 burpees + 30 double unders
C) Accessory work:
– 3 x 10 reps of floor wipers w/ partner
*Use 95-115/55-75 and keep legs straight with toes touching bumper plates.