——————–

Monday 6/8

A) Back squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 if possible  – 1 rep @ 100+%

R2M between sets

+

12 min AMRAP @ 80-90%:

– 8 T2B

– 10 wallballs

– 12 Russian KB swings 70/53

– 200 m run

 

Tuesday 6/9

4 rounds at 85%:

– Row 500/400m

– 10 shoulder to overhead (115/75, 95/55, 75/35)

– 10 box jump – SD

– 10 DB snatch alternating (50-75/20-45)

– 40 DUs

R4-6M; keep all same pace

 

Wednesday 6/10

A) Power clean TnG 2.2.2 x4; R15S/3m

(compare to 5/26 – go heavier)

+

EMOM x 15-18 minutes:

Minute 1 – 12/9 cal row

Minute 2 – 4-6 L-pull-ups/strict pull-ups/banded pull-ups

Minute 3 – 2-3 wall walks

 

Thursday 6/11

A) 6 sets:

1 front squat @ 24X1 + 1 front squat; R2M

+

21-15-9 reps for time:

– thruster 95/65

– row for cal

+

20 tough TGUPs, solid pace, switch hands each rep

 

Friday 6/12

A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S

A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M

B) EMOM x 14 min

E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)

O: Weighted pull-up 2-3 reps

C) 3 rounds:

– 6-8 BB hip thrusts @20X1; R30S

– 1 lap waiter walk; R60-90S

 

Extra Credit

Strength (should be completed before class):

1. A) Snatch 1st pull to knee with 2 sec hold

5 sets of 3 reps at 110%; R2M

1. B) Every 90 seconds, for 12 minutes (8 sets):

High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

1. C) 4 sets:

– 45 sec max double KB front rack reverse lunges (53/35)

– 45 sec rest

– 45 sec max supinated strict pull-up (can use small band if necessary)

– 45 sec rest

 

Conditioning (to be completed after class or 3-4 hours before class):

Three sets of:

– Row 1500 Meters @ 80% of your 500m pace (something sustainable)

Rest 4-6 minutes

 

*Should be completed on 2 separate days

Four Seminars Designed To Help You Up Your Game

Starting this Saturday, June 13th, and continuing every other Saturday through June and July, we are hosting a variety of seminars that are free to all members! We are bringing in experts from the disciplines of rowing, gymnastics, mobility, and Olympic weightlifting to help you up your game in each.

Make sure to mark your calendars and reserve your spot via Front Desk for those of you who are interested in attending. We are capping each (except mobility) at 20 people.

Here is what we’ve got planned for you:

Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am
– Daniel was a collegiate rower at the University of Texas – Austin.

Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland
– Chris is a CrossFit Gymnastics certification staff member.

• Beginner 9-10am
• Advanced 10-11am

Saturday 7/11 – Mobility Seminar w/ Airrosti from 10-11am
– Airrosti is the official rehab center of The CrossFit Games.

Saturday 7/25 *9/12 – Olympic Weightlifting w/ Jason Riggins from 9-11am
– Jason has qualified for the American Open as an 85kg lifter.

*The Olympic Weightlifting has been rescheduled!

(click the links to register in Front Desk)

Starting this Saturday (6/6) at 10am.

So what exactly does “Level 2” mean? Simply put, the all new EDCF Level 2 class is designed for our athletes who have already developed a basic level of fitness and are seeking more. Whether you are interested in competing in local competitions or just pushing your body to new performance milestones, this class is for you. The main focuses of this class is to instill more practice and instruction around the Olympic lifts and higher level gymnastic movements while also putting athletes through workouts which are heavier, more technical, and more intense than those in our regular class.

The Level 2 class will begin meeting this Saturday at 10am. We will be holding a short meeting at the beginning of class and detailing what we expect out of you as an athlete and what you can expect from the new class. Every Saturday, the Level 2 class will begin promptly at 10am. It is up to the athlete to get to the gym early (9:45am at the latest) to warm-up as there will not be a coach led warm-up. If you can’t warm yourself up properly then you are most likely not ready for Level 2).

Am I ready for Level 2? This is what you might be asking yourself. We are looking for veteran athletes that have been doing CrossFit for more than 6 months. Athletes that can do most of the basic movements without scaling. That can perform kipping pull-ups without a band, strict pull-ups, squat their own body weight for multiple reps, and generally do at or near RX’d weights in our normal class. We want athletes that are looking to learn new gymnastic movements, focus more on the Olympic lifts, and wanting to feel what a competition environment is like.

Not sure if you are ready yet or on the fence? Have any questions about the program? Please email Coach Ryan HERE.