A) EMOM x 12 min (4 sets)
1: 6-8 BB Romanian deadlifts @ 20X1
2: 8-10 DB floor press @ 20X1
3: 20 sec side plank per side
B) EMOM x 12-18 min (4-6 sets)
1: 12/9 cal row
2: 20-30 double unders + 4-8 pull-ups
3: 8-10 burpees
*Scale to 60 single unders. If needed scale reps down to keep up with pace.
*Rx is completing 6 sets at max number for all movements.
Check out our revised holiday schedule for the next couple of weeks!
…
Monday 12/19
A) E2MOM x 6 min (3 sets)
– 1 (squat) clean + 2 split jerks
*Perform at 55-65% and pause 2 sec in catch position on jerks.
+
E2MOM x 14 min (7 sets)
– 1 (squat) clean + 1 split jerk
*Work up from 70% to something heavy but mechanically sound.
B) E3MOM x 12-15 min (4-5 sets):
– 15 deadlifts (135/95, 115/75, 95/65)
– 12 hang power cleans
– 9 front squats
– 6 shoulder to overhead
*These sets should be as UB as possible.
*Goal is to be sharp with the movements and to cycle them efficiently.
Tuesday 12/20
A) EMOM x 12 min (4 sets)
1: 6-8 BB Romanian deadlifts @ 20X1
2: 8-10 DB floor press @ 20X1
3: 20 sec side plank per side
B) EMOM x 12-18 min (4-6 sets)
1: 12/9 cal row
2: 20-30 double unders + 4-8 pull-ups
3: 8-10 burpees
*Scale to 60 single unders. If needed scale reps down to keep up with pace.
*Rx is completing 6 sets at max number for all movements.
Wednesday 12/21
A) Every 3 minutes, for 12 minutes (4 sets):
– 12-20 alternating pistols (6-10/leg)
– 8-10 horizontal ring rows @ 20X1
– 10 hollow rocks
B) Every 5 min x 4-5 sets @ 80-90% pace:
– 500/400m row
– 20 RKB swings (53/35)
– 10 toes to bar
C) Mobility:
– 90 degree bench stretch x 2-3 min/ leg
– BB quad smash x 1-2 min/leg
Thursday 12/22
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 6 min (3 sets)
– 1 snatch pull + 1 snatch
*Build from 70-85%.
+
E2MOM x 6 min (3 sets)
– 1 snatch
*Build from 85-95+%.
B) 3 rounds for time:
– 400m run
– 20 alternating DB snatch (55-75/25-45)
– 15 box overs (24/20”)
C) 3 sets for efficiency:
– 15 banded pull-aparts
– 10 DB pull overs @ 2111
Friday 12/23
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
*Last time for this.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 20 single leg cross-over toes to bar (10/side)
– 10 KB overhead walking lunges (AHAP)
– 10-15 supine medball hamstring curls w/ pause
*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.
Saturday 12/24
8am Masters
12 rounds for time with a partner:
– 12 RKB swings
– 10 DB thrusters
– 200m run
*Partners will alternate after each movement.
9am CrossFit
For time with a partner:
– 2000/1600m row
– 150 wallballs (20/14)
– 1500/1200m row
– 100 pull-ups
– 1000/800m row
– 50 burpees over rower
10am Barbell – Clean & Jerk
A) 4 sets:
– 1 x 3-position clean + 1 x push jerk + 1 x split jerk
*Build from 55-65%.
B) 6 sets:
– 1 clean + 1 jerk
*Build 65-95%.
C) 3 sets:
– 3 x clean pulls at 100-105%
– 8-10 single arm DB strict press @ 20X1
Sunday 12/25 – Christmas
Gym Closed
A) E2MOM x 6 min (3 sets)
– 1 (squat) clean + 2 split jerks
*Perform at 55-65% and pause 2 sec in catch position on jerks.
+
E2MOM x 14 min (7 sets)
– 1 (squat) clean + 1 split jerk
*Work up from 70% to something heavy but mechanically sound.
B) E3MOM x 12-15 min (4-5 sets):
– 15 deadlifts (135/95, 115/75, 95/65)
– 12 hang power cleans
– 9 front squats
– 6 shoulder to overhead
*These sets should be as UB as possible.
*Goal is to be sharp with the movements and to cycle them efficiently.
8am Masters CrossFit
For time with a partner:
– 2000 m row
– 80 RKB swings
– 1500 m row
– 80 sit-ups
– 1000 m row
– 80 goblet squats
9am CrossFit
For time:
– 800 m run
– 20 deadlifts (225/155)
– 100 double unders
– 600 m run
– 15 hang power cleans (185/125)
– 75 double unders
– 400 m run
– 10 shoulder to overhead (135/95)
– 50 double unders
Men’s scaled loading:
185 → 135 → 95
135 → 95 → 65
Women’s scaled loading:
125 → 95 → 65
95 → 65 → 35
10am Barbell – Snatch
A) 3 sets:
– 3 position snatch @ 55-65%
B) 3 sets:
– 2 pause snatch @ 70-80%
*full snatch with a pause for two full counts at knee cap
C) 6 sets:
– 1 snatch at 80+%
*try and get to at least 95%
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 6-8 strict toes to bar @ 2110
– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats
– 6-8 BB good mornings @ 20X1
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 14 min (7 sets)
– 1 snatch
*Build from 70-101% with 5% jumps.
B) Every 6 minutes x 3-4 sets for times (all out):
– 20/15 cal row
– suicide sprint (touch lines)
– 10 toes to bar
Meet the last athlete of the month for 2016! Ben has made so much progress in both his absolute strength, gymnastic ability, and aerobic capacity since starting with us over a year and a half ago. You can’t beat hard work and consistency and Ben has been religious about both. You deserve it brother!
When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I joined EDCF in April of 2015. I got my first taste of Crossfit at another local gym in early 2014; then, after a few months of the globo gym life, I got the itch to do CrossFit again. I discovered EDCF online, was impressed by the programming, signed up for the prep course, and never looked back!
What class time do you attend the most, are there any regular members you work out with at that time?
The class time I attend the most is 6:30 PM with the coolest crew — Mikey P, Dave, Sarah, Eric, Justin, RJ, Griego, just to name a few.
Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym?
I work as a software engineer for a mid-sized consulting company, so I bounce around the metroplex working on projects for different clients. I live with my lovely, former athlete of the month, girlfriend Heather and our cat Wilbur. I love traveling and am also a chess master.
What do you like about CrossFit or EDCF that keeps you coming back?
The people at EDCF keep me coming back. Everyone is so motivating and willing to offer support. Anytime we get together for a social event it is always a blast.
What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?
My favorite lift is the deadlift because there is something badass about lifting a ton of weight off the ground. My short term goal is to increase my upper body strength so that I can do 10 strict pull-ups unbroken. My long term goal is to be able to Rx the Open.
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Walking Lunges (70/53 KB in each hand)
– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)
B) 3 rounds for time:
– 400m run
– 20 wallballs (20/14)
– 15 burpees to 6” target
C) Mobility:
– 90 degree bench stretch x 2-3 min/ leg
– BB quad smash x 1-2 min/leg