EDCF Nutrition & Wellness Program Week 5

Building on the elements we have introduced the first 4 weeks, this week we want you to start some portion control.  The goal for each meal is a palm size of lean protein, a fist size of complex carb and a thumb of fat.  You may eat as many non-starchy veggies as you want, but go easy on fruits.

Now when you go to the grocery store think about this before you walk in: Set yourself up for success and remove temptation.  Don’t buy the foods you know you shouldn’t/don’t want to be eating.  If you don’t buy it, you won’t eat it.  Make it tough on yourself to eat that candy bar or pizza.

Monday 6/5

A) Every 2.5 minutes x 5 sets

– 5 x front squat @ 32X1

*Start at 60% and build to a heavy set of 5 but stay on tempo!

B) Every 90 sec x 3 sets each:

Station 1 – 60 sec max CTB pull-ups

Station 2 – 60 sec max double unders

Station 3 – 60 sec max strict handstand push-ups

Station 4 – 60 sec max wallballs (20/14 lbs)

*30S built in rest on each station.

Scaled option:

Station 1 – 90 sec max strict pull-ups

Station 2 – 90 sec max single unders

Station 3 – 90 sec max L-seated DB press (10 UB to start)

Station 4 – 90 sec max wallballs

Tuesday 6/6

A) E3MOM x 15 min (5 sets)

– power clean cluster 1.1.1

*Rest exactly 10 seconds between clusters. Building each set.

*Should be heavier than 5/24.

B) E2MOM x 10-12 min (5-6 sets):

– 200m run @ 90%

– 5 TnG power clean + push jerk

*Weight should be tough for all sets but UB and cycled efficiently.

Wednesday 6/7

A) 4 sets for quality:

– 10-12 DB bench press (neutral grip) @ 2111

– R60S

– 6-8 supinated BB row @ 2111

– R60S

– 6-8 double KB/DB Turkish sit-ups @ 2111

– R60S

B) Every 5 minutes x 4 sets:

– 500m row @ 90-95%

*Try and keep split times the exact same throughout. Allow yourself only a +/-2 sec difference from start to finish. Each second over the +/-2 sec will result in a 5 burpee penalty.

Thursday 6/8

A) AMRAP in 6 min:

– 800m run

– in remaining time: 5 toes to bar + 5 push-ups

*R2M

AMRAP in 6 min:

– 10 wallballs (20/14)

– 10 KB swings (70/53)

*R2M

AMRAP in 6 min:

– 800m run

–  in remaining time: burpee box jump overs (24/20)”

*R2M

AMRAP in 6 min:

– 10 alternating DB snatches (50/35)

– 40 double unders

B) 3 sets for efficiency:

– 10 standing pallof presses / side (green band)

– 15 reverse flys (5lb/hand)

– 30 sec L-sit accumulation

Friday 6/9

A) E2MOM x 16 min (10 sets):

– Push press x 5-4-3-2-2-1-1-1

*Build to today’s 1RM.

B) 3 sets for quality:

– 30-45 sec front rack hold at 105% of 1RM front squat

R2M

C) 3 sets for quality:

– 20 overhead single arm DB walking lunges (10/side)

– 45-60 sec prone Chinese plank

– 20 banded pull throughs @ 1010

Saturday 6/10

8am Masters

9am CrossFit

10am Barbell

Sunday 6/11

8am Endurance

Monday 5/29 – 9am only

Memorial Day Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition reps as needed (excluding runs).

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition reps as needed (excluding runs).

Tuesday 5/30

A) E2MOM x 8 sets:

– pause clean (video) + clean

*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.

B) EMOM x 12-18 min (4-6 sets):

1: 250/200m row

2: 4-5 power clean + push jerk @ 60-65% C&J

3: 5 burpees + 20 double unders

*Scale DUs to 40 single unders

Wednesday 5/31

A) Four sets for quality:

– DB rear foot elevated split squat x 6-8 reps each leg @ 30X0

R60S

– 10-12 ring rows @ 2111

R60S

– DB rollback tricep extensions

B) 5 rounds for time:

– 6 DB burpee box step-overs (35/25 @ 24/20”)

– 10 T2B

C) Accumulate 3 min on FLR (ring or floor)

Thursday 6/1

A) AMRAP in 5 min:

– 400m run

– 30 RKB swings (70/53)

– muscle ups OR  burpee pull-ups in remaining time

*R3M

AMRAP in 5 min:

– 10 wallballs (20/14)

– 10 perfect push-ups

*R3M

AMRAP in 5 min:

– 400m run

– 50 double unders

– alternating DB snatches (50/35) in remaining time

*R3M

AMRAP in 5 min:

– row for calories

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 6/2

A) EMOM x 10 min – push press

– Sets 1-5: 2-3 reps @ 60-80%

– Sets 6-10: 1 rep @ 80-100%

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

*SLSDLs slightly heavier than last week.

C) 4 sets for efficiency:

– 6-8 single arm DB press/side @ 2111

– 6-8 bend over DB/KB row/side @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 6/3

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

11am Free Intro to CrossFit

Sunday 6/4

8am Endurance

TBA – Open Gym

Week 3 of the EDCF Nutrition & Wellness Program starts this week!

The goal for this week is to consume 2-3 liters of water each day and aim for 6-8hrs of sleep/night. Make your sleep environment conducive by eliminating light before bed. Looking at a TV or computer screen will keep your brain stimulated and with inhibit proper sleep.  For the 30 minutes leading up to when you are going to bed remove yourself from light sources.  Yes, your cell phone and tablet count too. Try to stay off them.  Black-out curtains are also a good and cheap investment to help create good sleep patterns.  The goal is to go to bed and wake up at roughly the same time each day.

During Week 3 we will also start supplementation with fish oil (anti-inflammatory), vitamin D (aids calcium absorption for bones, combats lethargy, supports cardiovascular health) and a daily probiotic supplement.  Gut health is your first defense from illness.

As always, reach out to your assigned coach if you have any questions or concerns!

—

Memorial Day Murph kicks of next Monday (5/29) at 9am! This is the only class for the day. More details to come via email so stay tuned!

Monday 5/22

Snatch cycle day 5 (last one)

A) Snatch tech work

B) Every 90 seconds x 4 sets:

– hang snatch + snatch

*Build from 65-80%.

+

Every 90 seconds x 5 sets:

– snatch

*Build from 80-95+%. Test if feeling it.

C) “Helen” – Tester

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

Tuesday 5/23

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 95+%

*Build to today’s heavy rep. If you’re feeling good, go for it.

B) Every 5 minutes x 4 sets:

– 500/400m row

– 12 double KB front rack reverse lunges

*Goal is same split times each set.

Wednesday 5/24

A) E3MOM x 15 min (4 sets)

– TnG power clean cluster 2.2.2

*R10S between clusters. Building each set.

*Should be heavier than 5/10.

B) 3 sets, 4 minute running clock:

– 400m run

– max reps in remaining time of ground to overhead

(185/125, 155/105, 135/95, 115/75, 96/65)

*R2M between sets.

Thursday 5/25

A) AMRAP in 4 min:

– 400m run

– strict HSPUs

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 5/26

A) E3MOM x 15 min:

– 5-5-5-3-2 push press (build to a heavy double)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

C) 4 sets for efficiency:

– 6-8 single arm DB press @ 2111

– 6-8 bend over DB/KB row @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 5/27

8am Masters

9am CrossFit

10am Barbell

Sunday 5/28

8am Endurance

Open Gym TBA

Week 2 of the EDCF Nutrition & Wellness Program is underway! Here are a few words from Coach RJ:

I hope week 1 went well for everyone.  I hope everyone is weighing 3 times each week.  Please don’t get attached to those numbers though, remember your weight is just an easy variable for us to track.  Make sure if you didn’t take a week 1 photo that you do that here in the next few days please.

We want to keep up what you guys started during week 1 by eliminating inflammatory foods.  Have you been looking at the nutrition facts on the labels of your food?  Start to make a habit of glancing over that when your are cooking the item or buying it at the store.  See what the actual serving size is, look at the sugar content and see if you can pronounce most of the ingredients.  These are good habits to start now so you are more aware of what you put in your body.

Week 2 we want to begin to cut down on the processed foods we eat (things that come in a package like: pop tarts, processed fruit juice, frozen dinners and pizza, crackers/chips). Not all processed foods are bad we just want to make sure it’s not the bulk what what you are consuming each day.  They are usually loaded with sugar, preservatives, salt, hidden wheat and soy.

Aim to eat a green vegetable 3x/day and one cup of a non-starchy vegetable at each meal this week.  Yes, they both may be the same vegetable meaning, you could have a cup of asparagus at each meal and that would meet the requirement of both and you don’t have to eat 2 cups at that meal if your choose that vegetable.  Food is fuel!  So fuel your body with what it NEEDS!

I want to end this email with a few things coach Kat brought up with her group last week that I think is perfectly worded and great information to keep in mind during these 12 weeks:

1) Food is GOOD! It is fuel, it is energy, it is life. It is not the enemy. The functional power that food has in relation to the workings of our health is an amazing thing so I’d encourage you to try new foods and recipes to see how your body responds!

2) You are strong and capable adults. Having a donut was not a “weak moment” – it was a choice, and if you make that choice, don’t beat yourself up over it! 🙂 Try being like a baseball pitcher who throws a ball when it was meant to be a strike and move on. Be kind to yourself – you have thousands of meals ahead of you, so don’t dwell on the past. Like the game, your life will go on!

3) Take 1 week at a time! As the saying goes: this is a journey, not a destination. Some of you may lose steam along the way, and just because you don’t fully participate in a week or two, doesn’t mean you’re out of the program. Just check in with me and we’ll get you back on track.

Please let me know if you have any questions or need any guidance, I’m here to help!  I want everyone to be successful and more importantly, happy.

Have a great week and hit the ground running. Y’all are going to crush this week!

– Coach RJ

Monday 5/15

A) Snatch cycle day 4

B) E90S x 8 sets

– hang snatch + snatch

*Build from 65-95%. No misses!

C) “Murph” Prep

For time:

– 800m run, then

– 10 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

*Please join us for our annual Memorial Day Murph event on 5/29. More details to come…

Tuesday 5/16

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

**compare set 6 to what you got on 4/11/17

B) Every 7 minutes x 3 sets:

– 500/400m row

– 20 wallballs

– 15 burpees

*Rx+ perform 30 wallballs.

Wednesday 5/17

A) E90S x 8 sets:

– hang clean + clean

*Build from 60-90%. These should be squat cleans if able.

B) EMOM x 12-21 min:

1: 250/200m row

2: 8-12 push press (115/75, 95/65)

3: 6-10 box jump – step down (24/20”)

Thursday 5/18

A) At 0:00:

– Row 1000/800m

– 50 RKB swings (53/35)

– 25 pull-ups

*rest until…

At 10:00:

– Run 800m

– 40 alternating DB snatches (50/35)

– 20 toes to bar

*rest until…

At 20:00:

3 rounds for time

– 200m run

– 20 RKB swings

– 10 toes to bar

*Perform all sets at 80-90% pace. Stay consistent.

C) Accumulate 3 minutes in an L-sit.

Friday 5/19

A) E3MOM x 15 min:

– 5-5-5-3-3 push press (build to a heavy set)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

B) Three sets of:

– 16 x front rack weighted BB box step ups (knee height)

R10-15S

– 12 DB Romanian deadlifts @ 2011

*Rest as needed

C) 3 sets of:

– 6-8 kneeling landmine presses /side @ 2111

– 6-8 bent over BB rows @

– 6-8 two arm turkish sit-up w/ hold @ 2111

*Rest as needed

Saturday 5/20

8am Masters CF

9am CrossFit

10am Barbell

11am FREE Intro To CrossFit

Sunday 5/21

8am Endurance

Open Gym TBA

Thank you East Dallas! Say hello to the new Advocate Best Of 2017: Best Place To Work Out. We couldn’t have won without the support of our amazing members and community. Be proud! We are!

Thanks to everyone who came out yesterday for the first meeting of the 12 week EDCF Nutrition & Wellness Program. In case you missed it, I will post more information about the program in a separate blog post.

Monday 5/8

Snatch Cycle Day 3

A) Snatch tech work

B) E2MOM x 3 sets:

– 3 x high hang snatch

E2MOM x 3 sets:

– 2 x hang snatch

E2MOM x 3 sets:

– 1 x snatch

*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.

*Goal here is perfect movement before load.

*If mobility is an issue stick to the power snatch.

B) 3 rounds, 4 minute running clock:

– 400m run

– 10 burpee pull-ups

– max effort ground to overhead in remaining time

R2M

*G2O: 155/105, 135/95, 115/75, 95/65

*Rx+ perform 7/5 bar muscle ups

Tuesday 5/9

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 90%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

B) Every 2.5 minutes x 5-8 sets:

– 8 burpees over the bar

– 8 toes to bar

– 8 thrusters (95/65)

Wednesday 5/10

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 3.3.3

*R10S between clusters. Building each set.

B) E3MOM x 12-15 min (4-5 sets):

– 20/15 cal row

– 16 alternating DB snatch (50/35)

– 12 goblet hold walking lunges

Thursday 5/11

A) AMRAP in 8 min @ 80-90%

– 250/200m row

– 5 strict HSPU or 10 L-seated DB press

– 15 RKB swings (53/35)

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 200m run

– 40 double unders

– 15/12 hand release push-ups

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 20 box jumps – step down (24″/20″)

– 15 DB anchored sit-ups

– 10/7 ring dips

B) Mobility U-Pick:

– shoulders

– t-spine

– hips

– ankles

*pick one and do 2-3 mobility drills with the help of your coach.

Friday 5/12

A) E3MOM x 15 min:

– 5 x push press (build to a heavy set)

– 6-12 strict supinated pull-ups

B) Three sets of:

– good mornings x 6 reps @ 3011

R10-15S

– alternating reverse lunges x 12 reps

Rest as needed

*Goal is to use the same weight for both. Barbell on back. Be safe.

C) Three sets of:

– seated hand over hand sled pull

– 1 lap/arm suitcase carry

– 1 min low ring or floor front leaning rest (FLR)

Rest as needed

Saturday 5/13

8am Masters

9am CrossFit

10am Barbell/Open Gym

Sunday 5/14

8am Endurance

Just in time for swimsuit season!… We are about to launch the EDCF Nutrition & Wellness Program. This 12 Week program will build each week with new tasks and goals to accomplish. We will meet as a group every 4 weeks during the program with an kick-off meeting on Sunday, May 7th at the gym. The other meetings will be held Sunday June 4th, July 2nd, and July 30th.

Those who enroll will be led by an EDCF coach who will oversee a small group of athletes. Coaches will be available to you for support should you have questions or concerns. Private Facebook groups will be created for you to utilize as well so you can share information with others also on the program, propose questions, and take part in discussions. This will also be an easy way for your coach to communicate with the group and disseminate information such as related blogs or articles (Don’t worry you will have our email addresses and phone numbers too!). We are here to help. You are not on your own!

Not only will we be discussing food and nutrition but also sleep, recovery and proper supplementation. It’s not about who can shed the most weight or eat the most sweet potatoes. We want to help you guys to better understand how YOUR body works, trains, sleeps, recovers and most importantly create some good, long lasting habits.

The program is free to sign up but there will be a small (very small) financial incentive. The body fat testing truck will be out again at EDCF on May 11th and then again on August 3rd. We ask those athletes who sign up for the program that you have the tests performed on those 2 dates to have data to compare from Week 1 to Week 12. Please find the sign up links below:

http://bodyanalyticstx.com/Signup/Club/East-Dallas-Crossfit

The better you understand your body, the easier is it to be successful with your goals whether they are related to your weight, performance, sleep habits or physical appearance.

Sign up for the EDCF Nutrition and Wellness Program by clicking on the link below:

https://eastdallascrossfit.sites.zenplanner.com/sign-up-now.cfm

We are very proud of Team Defend East Dallas who took on the Festivus Games this past weekend at CrossFit Burleson! These guys and gals have been putting in extra work for months with Coach RJ and it paid off with new PRs and a 3rd place finish from Ms. Heather Hanson! Way to represent EDCF!

Be on the lookout for an email about our upcoming EDCF Nutrition & Wellness Program dropping into your inboxes soon!

Monday 4/24

Snatch Cycle Day 1

A) Snatch tech work

B) E2MOM x 16 min (8 sets):

– 3 position snatch (high, hang, 2” above floor)

*Build from 60-80%. Pause 1-2 sec in receiving position of each lift.

*Goal here is perfect movement.

*If mobility is an issue stick to the power snatch.

C) EMOM x 10-16 min:

1: 5 power cleans (185/125, 155/105, 135/95, 115/75, 95/65)

2: 6-10 burpees

*Power cleans can be performed either TnG with good form or quick singles.

Tuesday 4/25

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 85%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

B) Three rounds for time of:

– 30/24 cal row

– 20 thrusters (95/65 lbs)

– 10 CTB pull-ups

R3M between rounds

* RX+ perform 5/3 bar muscle-ups.

*Subtract 6 minutes from total time to get score.  

Wednesday 4/26

A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 75%

Set 3: 3-4 @ 80%

Set 4: 2-3 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 90+%

*After every set perform 10-15 banded pull-aparts.

B) E3MOM x 15 min (5 sets):

– 200m run

– 15 RKB swings (heavy)

– 40 double unders

Thursday 4/27

A) Every 8 minutes x 4-5 rounds @ 75-85% pace:

– 500/400m row

– 15 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)

– 12 box jump overs (24/20”)

– 9 toes to bar

R3M x 4-5 sets

B) 3 sets for efficiency:

– 20 elevated banded psoas march

– 20 reverse snow angels

– 8 TGUP sit-ups / side

Friday 4/28

A) E3MOM x 15 min (5 sets) – overhead press

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85+%

*After every set perform

B) 3 sets for efficiency:

– 2 laps farmers carry (heavy but unbroken)

– 10-12 landmine twists (light to moderate)

– 20-30 sec/leg standing straight leg hold (accumulated)

– 6-8 /leg rear foot elevated split squats @ 30X1 (goblet hold)

Saturday 4/29

8am Masters

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

Sunday 4/30

8am Endurance

Come out and support all the EDCF athletes this Saturday at CrossFit Burleson for the Festivus Games competition! There will be a carpool leaving from the gym early Saturday morning but you can also just head out there whenever you want. If you have questions, Coach RJs got answers. Go EDCF!

Monday 4/17

A) Clean & jerk technique work

B) E2MOM x 20 min (10 sets)

– 1 (sq) clean + 1 split jerk

*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%

*Goal is to build to a heavy rep. If you are feeling it then test yourself.

C) 10 minute running clock:

– 800m run

– 20 CTB pull-ups

Then in your remaining time…

– AMRAP ground to overhead @ 60% of B

Tuesday 4/18

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 83%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

B) 8 min AMRAP:

– 12 burpees

– 12 wallballs (20/14)

*End burpees in full extension with feet off the ground.

C) 2-3 sets:

– 12-15 pallof presses per side

– 10-12 medball hamstring curls

Wednesday 4/19

A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85%

Set 6: 1-2 @ 90%

*After every set perform 8 bent over DB rows per side.

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 16 alternating DB snatch 50/35

– 40 double unders

C) 50 single leg glute bridge per side (100 total)

*Pause at top, break up however you want.

Thursday 4/20

A) Pick a level based on capacity/ability…

Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:

Level 3

– 60/45 cal row

– 40 RKB swings (70/53)

– 20 burpee box jump overs (24/20”)

Level 2

– 50/38 cal row

– 30 RKB swings (53/35)

– 15 burpee box jump overs

Level 1

– 40/30 cal row

– 30 RKB swings (44/25)

– 10 burpee box step overs

B) 3 sets for efficiency:

– 20 hollow rocks

– 10 kneeling pallof presses (10/side)

– max effort chin above bar pull-up hang

Friday 4/21

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 4-6 @ 80%

Set 5: 3-4 @ 85%

*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep.

B) 3 rounds for efficiency:

– 1-2 legless or 2-3 regular rope climbs

– Max UB strict HSPU + kipping HSPU*

– 20 death march @ 2011 + 20 walking lunges

– Deadbug variation

*Once you’ve reached your limit on strict HSPU then switch to kipping. Perform at least 10 total each set.

*Walking lunges are performed immediately after death marches with both in a farmer’s carry hold

Saturday 4/22

8am Masters

9am CrossFit

10am Barbell/Open Gym

Sunday 4/23

8am Endurance