A) EMOM x 12 min:
E: Bench press x 34 @ 30X1 7580%
O: 510 T2B/Knee2Chest/Weighted Vup +
3 Rounds:
400m run @ 90%
AMRAP UB wallballs (20/14)
R34M
Author: Ryan Savard
A1) Push Press TnG x 5 (tough but build each set); R20S
A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)
x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
– 8 Strict HSPU or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
– 15 HR Push-Ups (maintain midline)
– 15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
– Run 800m AFAP
Programming Overview: August 17-22
——————–
Monday 8/17
A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
Tuesday 8/18
A1) Push Press TnG x 5 (tough but build each set); R20S
A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)
x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
– 8 Strict HSPU or L-Seated Dumbbell Presses
– 8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
– 15 HR Push-Ups (maintain midline)
– 15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
– Run 800m AFAP
Wednesday 8/19
A) EMOM x 12 min:
E: Bench press x 3-4 @ 30X1 75-80%
O: 5-10 T2B/Knee2Chest/Weighted V-up
+
3 Rounds:
– 400m run @ 90%
– AMRAP UB wallballs (20/14)
R3-4M
Thursday 8/20
A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench
Friday 8/21
A1) Deadlift x 6-8 @ 30X1 (perfect); R20S
A2) 20 UB Russian KB swings (heavy); R3M x 3 sets
+
3 sets @ 80-90%:
– Row 500/400m
– 10 DB hang cleans (35-50/15-30)
– 10 DB thrusters
– 30 Double unders
+
Optional: 3 sets for time
– 20-25 banded hamstring curls
– 30-45 sec accumulated L-sit
*Keep times consistent, sub in 90 single unders if needed
Saturday 8/22
Masters CrossFit
CrossFit
Level 2
Extra Credit
Strength
A) EMOM x 5 min:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
EMOM x 5 min:
Snatch x 1 rep @ 80-85%
Skill
3 sets of MU skill work:
– 10 ring kips (last few add in toe-hips)
– 10 toe-hips on loose band from low rings
– 10 tuck and turnovers on tight band from low rings
Conditioning
Row 500m at 90%
R3M x 3-5 sets
A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
B) Every minute, on the minute, for 15-18 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)
min 3: 6-10 Push Press (same weight)
*Scale movements/weights/reps to keep on minute to minute pace.
A) Build to a heavy set in 8 min of:
– 1 hang power snatch + 1 power snatch (not TnG)
B) EMOM x 10-12 min
E: 5 TnG power snatch (tough but technically sound)
O: 5 burpee + box jump – SD (24/20”)
C) 3 sets not for time:
– Dumbbell external rotations x 8-10/arm @ 2020
– 1 sled pull down and back (AHAP)
A1) Bench press 6-8 @ 3011; R30S
A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets
+
2 rounds for time of:
– Row 500 Meters
– 20/15 Hand-Release Push-Ups
– 30 Russian KB Swings (53/35)
– Run 400 Meters
Every 6 minutes, for 24 minutes (5 sets) for times of:
– 10 Alternating Single-Arm DB Snatch (50-75/20-45)
– 8-12 Pull-Ups (UB if possible)
– 400 m run
OR every 8 min for 32 min (4 sets)
OF every 10 min for 30 min (3 sets)
+
3 sets not for time of:
– Single arm dumbbell row x 8/arm @ 2111
– R30S
– Hollow Hold x 30-45 seconds
– R30S