Apparel pre-orders! We have started taking pre-orders on our newest EDCF winter apparel including the 3/4-Sleeve Raglan Shirt and the Classic Hoody. Check them out and pre-order yours today by clicking >HERE<. Pre-ordering will end this Friday at 12 noon.

This Week’s Schedule:

Tuesday 1/12 – Body Fat Testing from 4:30-9:00. If you want in, register >HERE<.

Thursday 1/14 – Mobility at 6:00-6:30pm with RJ!

Mikey, RJ, Sean, and myself at the CrossFit L-1 Course this past weekend!

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Monday 1/11

A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M

 

B) For time:

– 25 Wall Ball Shots (20/14 lbs)

– 25 Box Jumps (24″/20″)

– 20 Wall Ball Shots

– 20 Box Jumps

– 15 Wall Ball Shots

– 15 Box Jumps

– 10 Wall Ball Shots

– 10 Box Jumps

 

C) Mobility: quad smash x 1-3 minutes per side

 

Tuesday 1/12

A) Power snatch technique work

 

B) Barbell cycling:

– 6 UB TnG power snatches, R2M between each set x 4 sets

*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.

 

C) 4 rounds for time:

– 6 shoulder to overhead 155/155, 135/95, 95/65

– 8 burpees over the barbell

– 10 pull-ups

 

Wednesday 1/13

A) 3 rounds not for time:

– 5 banded toe-hip MU turnovers OR 1-3 UB MUs

– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold

– 20 banded good mornings

 

B) Every 8 min x 24-32 min (3-4 sets)

– Row 750/600 m

– 10 deadlifts 225/155 or use 75% of max

– 15/12 ring dips

– 50 double unders

 

Thursday 1/14

A) E3MOM x 18 min

Back squat

* Set 1 – 5 reps @ 60-70%

* Set 2 – 3 reps @ 70-80%

* Set 3 – 2 reps @ 80-85%

* Set 4 – 1 rep @ 85-90%

* Set 5 – 1 rep @ 90+%

* Set 6 – 3 reps @ 85%

After every set complete 2-3 weighted pull-ups

B) 3-4 rounds not for time:

– weighted sled drag down and back AFAP (heavy but steadily moving)

– 8 burpees AFAP

– 200 m sprint

– walk back and rest 3 minutes-ish

 

Friday 1/15

A) E2MOM x 8 min (4 sets)

– hang clean + clean + split jerk @ 65-75%

 

followed immediately by…

 

B) E2MOM x 12 min (6 sets)

– clean + jerk @ 75-90+%

*Percentages should be off your weaker movement if you don’t know your 1RM clean and jerk.

 

C) EMOM x 15 min

1: 4 power clean + push jerk cluster 1.1.1.1 @ 60-65%

2: 6-10 T2B

3: Row 12/9 calories

 

Saturday 1/16

8am – Masters CF

9am – Regular CF

10am – Level 2/Barbell

11am – Intro to CrossFit

 

 

The next link in the overhead squat mobility chain is the hips. If there is restriction around the join of the hip there can be a lack of flexion of the hip (closing motion) and the femurs will not be able to angle out correctly to enable knees to track over or outside of the toes. Really this means that there will be a lack of depth and/or your torso won’t sit up as high as it should at the bottom of the squat. Check out these tips to open those hips!