A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 10 reps @ 65-70%
*Try and maintain same weight for sets 4&5.
B) 15-12-9 reps for time:
– burpees over the barbell
– front squat (115/75, 95/65, 75/45)
– push press
C) 3 sets for efficiency:
– 6-8 supinated bent over BB row
– 8-10 BB abdominal roll-outs (keep hips extended)
A) Build to a heavy but technically sound in 10 minutes:
– 1 power snatch + 1 hang (squat) snatch
+
EMOM x 6 min
– 4 TnG power snatches (75-155/35-105)
*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.
B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:
– 200m run
– 15 Russian KB swings (70/53)
– 1-3 muscle ups OR 8-10 CTB pull-ups
C) 3 sets for efficiency:
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 8-10 supinated ring rows @ 30X1
B) Every 6 minutes for 24 min (4 sets)
– 500/425m row @ 90%
– AMRAP strict HSPUs until 4 minute mark.
– R2M
C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball
A) quickly warm up to 80% power clean
+
Every 45 seconds x 6 min (8 sets)
– 2 TnG power cleans at 75-85% 1RM
*Go heavier than last week if able.
B) EMOM x 9 min (3 sets)
1: 4-8 T2B + 4 deadlifts @ 65%
2: 5-10 box jumps – step down (24/20”)
3: 10-15 wallballs
*scale reps to a lower number as needed to keep on pace.
R3M then…
3 rounds for time:
– 4-8 T2B + 4 deadlifts
(315/215, 275/185, 225/155, 185/125, 155/105, 135/95, 115/75)
– 5-10 box jumps – step down (24/20”)
– 10-15 wallballs
*scale with lowest rep number used in EMOM for each movement.
A) E2MOM x 16 min (8 sets) – back squat
– Sets 1-3 = 3 reps @ 65-75%
– Sets 4-5 = 2 reps @ 80-85%
– Set 6 = 1 rep @ 90%
– Set 7 = 1 rep @ 95%
– Set 8 = 1 rep @ 101+%
*This is the last day of this cycle. If you aren’t feeling it today, try to at least complete set 7.
B) EDCF Capacity Test
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
*Scale BW back squat by doing 75% or 50% bodyweight.
*You should have a grand total at the end.
8am Masters
For time with a partner:
– 1000m row
– 100 RKB swings
– 800m run (broken into 4x200s)
– 80 box step ups (knee height)
– 600m row
– 60 ring rows
– 400m run (broken into 2x200s)
– 40 DB/BB push press
– 200m row
– 20 V-ups
9am CrossFit
Every 10 min x 40 min (4 sets):
– 500m row
– 400m run
– 30/25 push-ups
– 20 RKB swings (heavy)
10am Barbell – Snatch
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60% (high, knee, floor)
B) E2MOM x 20 min (10 sets)
*Sets 1-2 = 3 reps @ 60-70%
*Sets 3-4 = 2 reps @ 70-80%
*Sets 5-6 = 1 rep @ 80-85%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
C) 3 sets:
– 20 hollow rocks
– 20 BB good mornings (lighter load, deep and fast)
11am Intro To CrossFit – Free for everyone! Bring a friend!
A) E2MOM x 20 min (10 sets) – Clean & Jerk
Set 1&2: 2 @ 50-60%
Set 3&4: 1 @ 60-70%
Set 5&6: 1 @ 70-80%
Set 7&8: 1 @ 80-90%
Set 9&10: 1 @ 90+%
B) 3 rounds for efficiency:
– 1 lap heavy sled drag (forwards & backwards)
– 15 standing lateral medball tosses (use concrete wall)
– 20 handstand shoulder touches
– 30 sec AMRAP BB hip extensions from ground (95-135/55-95)
A) Build to a heavy but technically sound in 10 minutes:
– 2 power snatches (do not have to be TnG)
+
EMOM x 6 min
– 5 TnG power snatches (75-155/35-105)
*pick a weight that you can manage for all 6 sets
B) E3MOM x 12-15 min (4-5 sets)
– 15/12 cal row
– 15 wallballs
– 30 double unders