Week of 5/17

Our coaches are heading to Connecticut this weekend to watch The Crossfit Games Regionals, so the schedule for the weekend will be as follows:

Friday 6am ONLY
Saturday Closed
Sunday Closed
There WILL be class at 9am and 5/6pm on Monday.

Day 1 

4 sets:

A1. Back Squat - Build to a Tough Single; rest 1 min

A2. Single Arm DB Row x 10/arm; rest 2 min

B. Weighted Situps x 15 reps x 3 sets

+

EMOM 12-14 min

ODD 3 Hang Snatch

EVEN 5 Burpees

Day 2

10 min AMRAP @80-85%

10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories

3 Wall walks

….etc

Rest 10 min

For Time:

AD 15 cals

5 ring rows (or banded pull-ups)

AD 15 cals

10 ring rows (or banded pull-ups)

AD 15 cals

15 ring rows (or banded pull-ups)

AD 15 cals

10 ring rows (or banded pull-ups)

AD 15 cals

5 ring rows (or banded pull-ups)

Day 3 

4 sets:

A1. DL x 4; rest 1 min

A2. 10 assisted dips; rest 2 min

B. Barbell Glute Bridge x 12 reps x 3-4 sets

+

AMRAP 10 min

200m Sandbag or KB Carry

10 Ring Rows

10 Hanging Leg Raise

Day 4

A1. BB Push Press x 8-10; rest 2 min

A2. DB Russian Step Ups x 10/leg alt.

+

EMOM 10 min

5 manmakers (YES, THAT'S IT)

Day 5

For 28 min

1 min AD

1 min Row

1 min jumprope

1 min abs

Performance:
Monday:

warm-up by getting mobile and practicing double unders.

A.

Every two minutes for 10 sets. Snatch x 1 rep. Build as you see fit and work at weights you'd like to. Build to a 1RM if the pot is hot.


B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%

C.
Partner workout. 10 total sets. 5 sets per athlete. One partner works, while one rests. Post on the board total time for your team to complete the 10 sets. 

Row 300m/250m. 

Tuesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 reps
Muscle-Ups x 4-8 unbroken reps or Pulling work
L-Sit x 45 seconds

B.
6-8 sets of:
Back Squat x 2-3 reps
(all sets performed between 80-90% )
Rest 3 minutes between sets.

C.
Three rounds for time of:
10 Man-Makers (45/25 lbs).   ---scale down to a manageable weight
15 ring Dips or  Push-Ups
15 Chest-to-Bar Pull-Ups or Ring Rows

Wednesday

A.

For times:
Run 1600 Meters
Rest exactly 4 minutes
Run 800 Meters
Rest exactly 2 minutes
Run 400 Meters

Rest Exactly 2 minutes

Run 400 meters

Reminder each lap is 400m.

Cool down, foam roll and stretch calves, hamstrings, quads. 

Thursday

Yoga

Friday

*Reminder there will be no class Friday 9am or 5pm or Saturday 10am

A.
“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
4 Minutes of Rowing on Concept 2 (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups.  

*Sub perfect Ring Rows
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (barbell starts from a rack)
(Ladies, perform these at .75 x Bodyweight)

*scale this down to .75 for men and .50 for women if 1RM is less than 1.3 BWT.
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead - 

*scale to 50% of 1RM Jerk.
(bar must start from the floor – no racks for this portion)

Saturday:

Run 400m
20 push-ups
20 squats
20 sit-ups
Rest 1 minute
x 3-4 rounds