A. Power Clean – build to a 1RM in 8 min
rest EXACTLY 2 min
B. Power Clean – 90% AMRepsAP of part A in 8 min
C. Tabata Ring Dips/Straight legged abmat sit-ups
– 8 sets of each, alternating
– Tabata score is lowest rep number for both movements. Add them together for a total.
The wait is over! They are finally in stock! For only $20 you can get you commemorative EDCF 2nd Anniversary Edition t-shirt or tank. Women’s fitted t-shirts, women’s tanks and men’s t-shirts are available on a first come first serve basis and are available in every size. Don’t be left out!
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CrossFit Prep Course
An all new CrossFit Prep Course starts tonight at 8:30pm! The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.
This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 8:30-9:30pm. Cost is $150.
A new Prep Course starts every three to four weeks. Check the calendar, and contact us to reserve your spot now! Space is limited.
A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time.
9/22/13 Monday
A) Back Squat; 4,3,2,1; rest 2-3 min
+
4 sets at 90%, each for time of:
– 10 thrusters
– 10 no push up burpee box jumps (20/16”)
– 200 m sprint
(rest walk 4 min b/t sets)
– goal is tough 1 rep on BS, go for a 1RM if feeling it
– go unbroken and add weight per set for thrusters
– find set time for each round
A) 8×1 3-Position Snatch (high to low) – rest 90sec
B1) 3xME HSPUs/5 negative HSPU/HSPU progression work; rest 30 sec
B2) 3×10/side trap raises; rest 30 sec DEMO
B3) 3×20 Reverse front rack alternating lunges – rest 60 sec.
C) 1 set ME T2B or 50 straight legged abmat sit-ups
4 sets for times:
– 15 HR push ups
– 15 KBS russian
– 20 walking lunges
– 20 DU’s
– 25 Row cals
– 25 box jumps – step down
(rest walk 3 min b/t sets)
Notes:
– tight tummy and no sag for push ups
– choose KBS weight to go unbroken each set
– knee kisses ground on lunges, remain tall
– choose BJ height to create turnover but pacing
– record times
An all new CrossFit Prep Course starts this coming Monday evening, September 23rd, at 8:30pm. The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.
This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 8:30-9:30pm. Cost is $150.
A new Prep Course starts every three to four weeks. Check the calendar, and contact us to reserve your spot now! Space is limited.
A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time.
A) Build to a tough-ish split jerk off rack
B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight
B2) DB snatch 12/side x4; TnG reps; rest 90sec
C1) Seated arnold press; 10, 8, 6, 4; rest 90sec build weight
C2) Weighted Pull-up; 2-3×4; rest 90sec
– weight to not exceed form on split jerk, work on footwork/timing/bar path
3 sets:
10 db push press
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db deadlifts
Row 60 sec @ 90%
rest walk 60 sec
+
3 sets:
10 db front squat
Row 60 sec @ 90%
rest walk 60 sec
– use db’s to ensure all reps are solid and moderately tough per set, add/subtract weight as needed, partner with whoever you need to share DBs with
– ensure ALL ROW SETS are same distance/pace/RPE
– less knee bend on DL, full depth on squat, use hips on push press