Monday 4/15

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 80-84%

Sets 2-6: 4 @ 93% of set 1

*After every set alternate (3 each)

– 8/side single arm DB bench @ 2111 tempo

– 8/side single arm DB row @ 2111 tempo

 

B) 5 rounds for time:

– 200m run

– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)

– 6 strict handstand push-ups

 

*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.

 

Tuesday 4/16

A) Every 2 minutes x 5 sets:

– Power snatch clusters 1.1.1

*Rest 10 seconds between singles.

*Build to a tough but technically sound set.

 

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk

– 5 burpees over the barbell

*Add 1 rep to power clean + push jerk every round.

 

C) 3 sets for quality:

– 12-15 banded glute bridges

– 30 crunches

– 20-30 sec/side side plank

 

 

Wednesday 4/17

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

*After every set perform 7 supinated ring rows w/ a pause.

 

B) Every 5 minutes x 4-5 sets

– 400m run (building in speed)

– max effort strict pull-ups

– max effort push-ups

 

*Should be able to get at least 10 reps of each on first round.

*Run times should get faster each round.

 

Thursday 4/18

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

 

B) E3MOM x 4-6 sets

– 250/200m row

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 toes to bar

 

Friday 4/19

A) E75S x 8 sets:

– 2 push press

*Start at weight for last week’s toughest set of 43

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 12-15 skullcrushers

– 8/side half kneeling pallof presses

 

C) 3-5 sets for quality:

– banded sprint starts

– 21 gun salute (3 times only)

 

Saturday 4/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/21

8am Endurance

10-12pm Open Gym

We will only have a 9am Hero WOD (“Nutts”) on Wedensday, July 4th. The rest of the week is regular schedule.

There are still a few spots in our upcoming EDCF Barbell cycle. Go ahead and get yourself signed up HERE. Cycle starts Monday, July 9th!

 

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TESTING WEEK!

 

Monday 7/2

A) Back squat testing

Every 2 minutes:

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7 : rest

Set 8: 1 @ 100+%

*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.

 

B) E4M x 4 sets:

– 15/12 cal row

– 10 thrusters (95/65)

– 5-8 toes to bar

RX+ use 115/75 and 5/3 bar MUs.

 

Tuesday 7/3

A) Power clean testing

E2MOM x 6-7 sets:

5-3-2-1-1-1-(1)

*Keep the first 3 sets TnG

 

B) Every 5 minutes x 3-4 sets:

– 400m run

– 20 RKB swings

– 10 burpees to target

*Goal is to try and increase pace (85-90-95%) each round!

 

Wednesday 7/4 – 9am only

Hero WOD “Nutts”

Fot time:

– 10 handstand push-ups

– 15 deadlifts (250/175)

– 25 box jumps (24/20)

– 50 pull-ups

– 100 wallballs (20/14)

– 200 double unders

– 400m run with 45/35 plate

 

Thursday 7/5

A) Snatch testing

Every 60 sec x 5 sets:

– 1 x snatch + overhead squat 55-75%

+

Every 90 sec x 5 sets:

– 1 x snatch @ 80-100+%

 

B) Every 2 min x 4-6 sets

– 250/200m row, 500/400m AB, or 200m run

– 8 power snatch (75/55, 65/45, 55/35)

*Cut down run to top of fence line if needed.

*PS reps should be UB and fluid the entire time.

 

Friday 7/6

A) Bench press / weighted pull-up testing

Every 2 minutes:

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 95%

Set 7 : rest

Set 8: 1 @ 100+%

*Practice safe sets! You will either need a spotter or be absolutely comfortable with bailing.

 

B) Weighted pull-ups testing

– find your 1RM weighted pull-up in 10 minutes

OR

– accumulate 50 banded chest to bar pull-ups AFAP

 

C) Arm Farm x 2 sets

 

Saturday 7/7

8am Masters

9am Bring A Friend Day

10am Intro To CrossFit

 

Sunday 7/8

8am Endurance

10-12 Open gym

test

Learn Form:

– Deadlift

– Press

– Push Press

2 minute burpee challenge!