A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.
A2) 3×5-6/arm Bent Over Row AHAP- rest – 90 sec.
B) 4 rounds for total working time:
– 10 KB Thrusters (1 KB/arm)
– 40 Double Unders
– 200 m sprint
– rest 3 min
Author: Ryan Savard
A1) 3xME Zercher Carry (heavier than last) – rest 60 sec.
A2) 3×10 Horizontal Ring Rows – rest 60 sec.
B) 21-15-9 reps for time of:
– Hang clean (135/95)
– Box jumps (24/20, step down)
A) 5×3 Deadlift (start at 80%) – rest as needed
B) 10 min AMRAP
– 20 Double unders
– 10 KB Snatches (53/35)
– 5 Ring Dips
C) 4x 30-45 sec. of Flutter Kicks – rest 1 min
A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.
A2) 3×12 Kroc Row – rest 120 sec.
Function
B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
Performance
B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.
C) 3×3/side Turkish Get Up AHAP – rest as needed
Summer Athletic Development Program
What is the Athletic Development Program? The Athletic Development Program (ADP) is a program designed for high school athletes (ages 15-18) who seek to improve their sports performance. The ADP utilizes the principles of CrossFit while dedicating more time to teaching and building the training skills necessary for developing athletes at the high school and collegiate levels. ADP workouts consist of a combination of strength training with through power and Olympic lifting, metabolic conditioning, plyometrics, speed/acceleration work, agility and nutritional education. Planned programming from a certified coach is guaranteed to improve both physical and mental fortitude.
When is the ADP offered?ADP classes will be offeredon Monday, Wednesday andFriday afternoons from 4:30-5:30pm. The cost will be $120/month with classes kept small to ensure adequate attention is spent on each athlete. First month will be pro-rated from first class.
How do I get started? A two part Basic Barbell Course will be offered on Monday andWednesday of next week (June 10th & 12th). Both classes will be needed to join into the ADP and are included in your first month’s payment. If you cannot make both of these classes, please schedule a time with Coach Ryan Savard in which you can do a make-up. The first official class will startMonday, June 17th and will run MWF of each week.
Have questions? Please contact Coach Ryan at 214-326-0776 or [email protected].
Members: If you know of any high school age athletes, please help spread the word!
Spaces are limited. Please email today to reserve a spot!
A) 5×3 Power Clean + Push Jerk – rest 2 min
- all reps should be touch and go
- performance build to a 3RM
- function build to a challenging 3 reps
B) 4xME HSPU – rest 2 min
C) 4 Band Resistant Sprints w/ Partner, down and back – rest while other works
D) 50 Burpees AFAP
A1) 5X5 Tempo HBBS @ 75% – rest 60 sec.
A2) 5×2 3-Stop Snatch 1st Pull – rest 60 sec.
B1) 3xME pull-ups – rest 60 sec.
B2) 3×20-30 sec./side Bird Dog – rest 120 sec.
A1) 4×3 Deadlift, build up from 70% (slightly heavier than last week) – rest 20 sec
– Performance/Compeition perform from 4″ deficit
A2) 3xME UB Toes 2 Bar
B) 6 sets not for time:
– Hill sprint @100% effort
– walk back inside
– 40 UB Double Unders
– walk back outside