A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.
Monday 8/6
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.
Tuesday 8/7
A) E2.5M x 6 sets:
– 3 front squats
*Heavier than last week’s 4s.
B) EMOM x 4-7 sets:
1: 12/9 cal row
2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)
3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups
RX+: 15/12 cal row, CTB pull-ups
Wednesday 8/8
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
Thursday 8/9
A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
Friday 8/10
A) E3M x 5 sets:
– 5 deadlifts
– 5-15 perfect push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– farmers carry down and back (heavy but UB)
– 30-60 sec floor or ring FLR
– reverse sled drag down and back (heavy but steady)
– 5 seated box jumps
Saturday 8/11
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 8/12
8am Endurance
10-12 Open gym
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.
A) E3M x 5 sets:
– 6 deadlifts
– 5-15 strict handstand push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 45-60 sec earthquake bar hold
– 8/side weighted box step-ups
– 10 tough ring dips (banded or weighted)
– 10 supinated DB curls
A) Every 2 minutes x 8 sets:
– 2 TnG squat cleans
*Work on efficient barbell cycling building heavier than last week’s 3s.
B) Every 4 min x 4-5 sets
– 250/200m row
– 15 wallballs (20/14)
– 7 power cleans (135/95)
A) EMOM x 4-6 sets
Station 1: 20 double unders + 8 pull-ups
Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)
Station 3: 6-10 box jumps + step down
Station 4: 200m run
Station 5: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
This week starts the beginning of the 2018 CrossFit Games! Watch the best CrossFit athletes from around the globe compete head to head from Wednesday 8/1 to Sunday 8/5. A list of the events is posted HERE for individuals, teams, masters, and teens. You can bet we will be streaming the games live at the gym!
Monday 7/30
A) E90S x 8 sets
– split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 2 rounds for time:
– 800m run
– 25 toes to bar
– 25 KB swings (53/35)
*RX+ use 70/44.
Tuesday 7/31
A) E2.5M x 6 sets:
– 4 front squats
*Heavier than last week’s 5s.
B) Every 3 minutes x 4-7 sets:
– 12/9 cal row
– 10 thrusters 95/65
– 8 bar facing burpees
*RX+ perform 15/12-12-9 reps.
*Scale reps if needed to leave time for rest each round.
Wednesday 8/1
A) EMOM x 4-6 sets
Station 1: 20 double unders + 8 pull-ups
Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)
Station 3: 6-10 box jumps + step down
Station 4: 200m run
Station 5: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
Thursday 8/2
A) Every 2 minutes x 8 sets:
– 2 TnG squat cleans
*Work on efficient barbell cycling building heavier than last week’s 3s.
B) Every 4 min x 4-5 sets
– 250/200m row
– 15 wallballs (20/14)
– 7 power cleans (135/95)
Friday 8/3
A) E3M x 5 sets:
– 6 deadlifts
– 5-15 strict handstand push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– -45-60 sec earthquake bar hold
– 8/side weighted box step-ups
– 10 tough ring dips (banded or weighted)
– 10 supinated DB curls
Saturday 7/28
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 7/29
8am Endurance
10-12 Open gym
