Partner 20 min AMRAP:
– 5 S20 115/75
– 10 Deadlifts
– 15 Box jumps/step-ups 24/20″
* 1 person working at a time
Author: Ryan Savard
2015, The Rededication
2015, The Rededication
As we turn the chapter of another year it is important to think about 2015 as not just “another year”. I am declaring that 2015 be the year of The Rededication of EDCF and its athletes. We as a gym and community, are rededicating ourselves to you as members. In return we hope you, as a lifelong athlete, will rededicate yourself wholly to our program. We will strive week in and week out to give you the best programming around to be utilized in a positive training environment fueled by a team of passionate coaches.
What are we asking of you in return? We ask that you make a commitment to fitness this year. To trust in our program to get you to your goals that you should be setting for the year ahead. To make it to class consistently and on time with a willingness to learn. To fight through the bad training days and celebrate the good ones. To be supportive of your peers and dive into the gym’s community headfirst. We want you to get the most out of what we have to offer this year and we realize that starts with us!
This year we vow to create more opportunities for you to grow as an athlete. There will be more movement clinics, nutrition seminars, mobility classes, frequent body composition testing, more weightlifting and gymnastic skill progressions, and more apparel (plus much much, much more!) all within the upcoming months. We want to help you add new tools, as well as sharpen old ones, to your ever-growing health and fitness toolbelt. We aren’t just training you for CrossFit, we are training you for life!
Here’s to a new year, a new gym, and a new you!
Sincerely,
Ryan Savard
Head Coach and Co-Owner of East Dallas CrossFit
A) Power snatch x 1/Snatch balance x 1/Hang snatch x 1; build this complex in 12mins
+
14 min amrap/cap (retest from 12/13/14)
– Row 60cals
– 50 wall balls (20/14)
– 40 box jump sd 24″
– 30 burpees
– 20 heavy power cleans (225/155, 185/125, 155/105, 135/95, 115/75, 95/65)
A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 70-90+%)
+
30 min AMRAP at 85%:
– 4 TGUP 2/arm (53/35)
– 8 box jump – SD 24/20”
– 12 RKB swings
– 24 DUs
– 400 m run
R1M
*Consistent pace on AMRAP
*Sub row dependent on weather
A) Power clean cluster TnG 2.2.2 x 4; R10S/3M
B) T2B strength work
Advanced:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 6-10 strict T2B x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Intermediate:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 6-10 hanging knee to chest x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Beginner:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 10-15 reverse sit-ups x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Optional
C) 20 sec AD very hard
– R3:40 x 3-4 sets
A) Back squat 1.1 x 4; R20S/3M
+
From 0:00 – 10:00
For time:
– 100 Wall ball shots – 20/14#, 10/9′
From 10:00 – 20:00
For time:
21-15-9
– Row calories
– Pushups
*There is an 8 min cap on each section.
A) 6-8 sets pause snatch; R90S building if able
– pause happens at knee cap
B) EMOM x 10 min:
E: 4-5 moderately tough power snatches TnG
O: 5 burpee box jumps 24/20″
C) EMOM x 10 min
O: 25 DU
E: 12/10 cal row
A) Power clean cluster TnG 2. 2. 2; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A
+
3 rounds increasing in effort:
– 400 m run
– 7-10 T2B
– 10 alternating DB snatches (45-75/15-40)
R3-4M
*goal is to decrease time each round