CrossFit Easton MD, Personal Training, Weight Loss, Boot Camps

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Monday
Warm up:
:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

:20 Walkouts
:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

Group technique instruction:  With an empty barbell

5x3 each:  snatch deadlift, hang muscle snatch, power snatch, BTN press, OHS
Lat and shoulder stretch as needed

1. Hang Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Tuesday
Run row bike 2 minutes
1 minute each:  pigeon, lat stretch, quad/ ham stretch
With an empty barbell perform
1 power clean, 1 front squat, 1 push jerk,  then 3 strict pull ups work up in weight to EMOM weight. 

1. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Du in Time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Du in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Du in time remaining

Wednesday
4 Walkouts
4 Active Spidermans (each leg) 
4 Active Samson (each leg) 
4 Cossack Squats (each leg)

3 Walkouts
3 Active Spidermans (each leg) 
3 Active Samson (each leg) 
3 Cossack Squats (each leg)

2 Walkouts
2 Active Spidermans (each leg) 
2 Active Samson (each leg) 
2 Cossack Squats (each leg)

With an empty barbell 3 times
5 x  RDL, HPC, press, back squat
 

Hang Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

4. Conditioning
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

Thursday
Run/Bike/Row 2 minutes

Mobility warm up:
Extended Child's pose, with lat reach
Pigeon pose
Cat/cow
Scorpion
Iron Cross
Quad/Ham stretch

2 min of jumprope practice
Rowing technique


3 Rounds:
50/35 Calorie Row/
100 Double Unders/ 
200 Meter Farmers Carry (70’s/53’s)

Seated adaptive
1 min left arm only, 1 min right arm only bike

25 slow ring rows

Met con:
50 cal bike
25 hollow rock, 25 superman lifts
15 db kb clean 


Friday

10 Push-ups to Down Dog
10 Air Squats
10 Active Spiderman’s (5/leg)
10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog
8 Air Squats
8 Active Spiderman’s (4/leg) 
8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog
6 Air Squats
6 Active Spiderman’s (3/leg) 
6 Active Pigeon’s (3/leg)

3 Walkouts

followed by…

Group Burgener WArm up 5 reps each 3 sets
(completed with empty barbell)


1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat
(70%/5)3

4. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Saturday
Run row bike 2 minutes
Group Stretch
Group burgener warm up with clean

1. Barbell Conditioning
For Time:
10 Clean and Jerks (115/80)
change weights
8 Clean and Jerks (135/95)
change weights
6 Clean and Jerks (155/105)
change weights
4 Clean and Jerks (185/135)
change weights
2 Clean and Jerks (205/145)

2. Conditioning
Teams of 3:
600 Meter Wreck Bag Run (70/50)
100 Power Snatches (75/55)
600 Meter Wreck Bag Run (70/50)
75 Power Snatches (95/65)
600 Meter Wreck Bag Run (70/50)
50 Power Snatches (115/80)
600 Meter Wreck Bag Run (70/50)

Sunday
1 Minute Slow Row
1 Minute Active Samson

1 Minute Medium Row
1 Minute Active Spidermans

1 Minute Medium Row
1 Minute Push-up to Down Dog

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts


4 Rounds, building in weight:
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50’s/35’s)

T band 3x10-12

10x 200m row/ 10 cal bike,  1 minute recovery PACE YOURSELF


Adaptive Seated:

Day 1

For Time:
21-15-9
Sumo Deadlift High Pull (kb
on low stack)
Strict Press
sit ups

Day 2

3 cleans, 3 presses, EMOM x 8

AMRAP 4/4min rest x 3
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in time remaining

Day 3
Snatch: Sets of 5x2 building
Clean and Jerk:  5x 2 building
Superman/Hollow rock,  tabata, alternating. 

3 rft
10 Ring rows
10 Ring pushups
10 V ups
 

CrossFit Easton MD, Personal Training, Weight Loss Programs, Boot Camps

MONDAY
Run Row Bike 2 min
Skip for height
Skip for distance
side shuffle R/L
30s each
Quad Stretch
Solider Kicks
Cradle Stretch
Side Lunge
Piriformis stretch

then

Snatch Barbell warm up 3 sets of 5
snatch deadlift (1st and 2nd pull)
hang muscle snatch
hang power snatch
BTN press
OHS
Snatch

Snatch instruction and warm up to weight

Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Back Squat
(85%/5)5

Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

TUESDAY
Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps) 
:45 seconds active spidermans

:30 seconds slow row
:30 seconds active samson

:20 seconds medium row
:20 seconds air squats

:15 seconds hard row
:15 seconds push-ups

then

2 sets
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)


Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks 


Conditioning
Reps may be decreased to 18-15-12-9
When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:

1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

WEDNESDAY
run/row/bike 2 min
Barbell Warm up:
Bear complex 5 min

Clean/jerk/PP instruction

1. Power Clean
(70%/5)5

2. Power Jerk
(70%/5)5

3. Push Press
(70%/5)5

4. Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run 

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

THURSDAY
:30 seconds easy bike
:30 seconds active spidermans
:30 seconds air squats to medicine ball

:20 seconds medium bike
:20 seconds active samson
:20 seconds front squats with medicine ball

:15 seconds hard bike
:15 seconds mountain climbers
:15 seconds medicine ball thrusters

then
 
15 reps each x 3 rounds (not for time, with light load, if any)
Good morning, Thruster, Muscle snatch


2 Rounds: 
25 Deadlifts (185/135)
50 Wall Balls (20/14)
75/50 Calorie Schwinn Bike

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following: 
1000 Meter Row
1000 Meter Run
50 cal Bike

10 TGU AHAP

FRIDAY
Run row bike 2 min
T band 12 reps each
Oly Barbell warm up 5 reps each. 3 sets
clean deadlift (1st and 2nd pull)
hang muscle clean
jerk
Front squat
power clean

Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Front Squat
(85%/4)5

4. Conditioning
3 RFT:
500 Meter Row
12 Burpees 

SATURDAY
1. Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

2. Conditioning
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Notes:  adjust running/rowing time so that you actually get to the barbell work. 

SUNDAY

50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge
21 Box Jumps (24/20)

3 sets each:   8 standing OH extensions, 10 tricep push up, 12 supine barbell row, 14 weighted sit ups