CrossFit in Easton MD, Personal Training, Nutritionist and Weight Loss Systems 20170116

Easton Nutritionist

Lower body warm up 2x15 each
Side plank to elbow touch(rotate)
DB SL RDL
Prisoner squats
Banded walks

Back squats
Work up to a heavy triple, then a heavy double, then a heavy single for today (not max)
*20 min time cap

AMRAP, 12 mins
3 TNG power cleans @ 65%
-- Straight into --
10 front rack stepping lunges


Adaptive:  
Warm up:
2 min cardio
T band (use a real theraband, not a pull up assist band):  face pull, draw sword,Pull down, external rotation x 10 reps each
Abduction with small band 25 reps

Rotating EMOM:  20 minutes
PUll ups/Prone Row hold : 1st minute:1 pull up hold chin over bar height for 3s-- use a rack lowered to appripriate height
            2nd minute:  row hold, 20# Hold as long as possible
                  3rd minute:  10 sit ups

AMRAP 12 min:  8 power cleans, 8 wall balls,  5 cal bike

10 am class  Strength: 5 Back squats (HEAVY!).  5 push ups,  10 ring rows,  rest at least 30s.  If you don't need it, your back squat isn't heavy enough. 


TUESDAY
This is a long workout--get in and begin your warm up.  You will need a barbell, ab mat, kettlebell (warm up weight and working weights), jumprope or running shoes. 

Barbell Warm up/ WOD rehersal:
200m Row
with an empty barbell 10 front squats, 10 pp, 10 thrusters, 10 squat clean, 10 clusters, 20 kbs
Coach may increase/decrease reps according to class experience

With a  Running clock
-- Begin at 0:00
In a 10 minute window: Attempt to PR "Jackie"
*remaining time ME burpee box jumps 24/20"
-- Begin at 20:00 6 RFT:
4 Squat Clean Thrusters 155/105lb
16 GHD sit ups
50 Double unders (may sub jumping jacks or 200m run)
-- Begin at 45:00
In a 5 minute window: AMRAP kettlebell swings (55/70)

**Courtesy of CrossFit Linchpin

Scale:  
Jackie: 200m row, 10 thrusters, 10 pull ups x amrap 10
clusters:  power clean and press, or scale load
DUs as suggested above
KBS scale load
bbj:  burpee step ups
GHD:  anchored ab mat sit ups


WEDNESDAY
Warm up
3 Rounds NFT of: 
Row 15 Calories
15 kbs
10 hollow rocks
10 PVC OHS
followed by Snatch/Clean instruction

Oly complex:
Squat snatch + 2 OHS
Work up to a comfortable heavy complex, then complete 5 singles at same weight
Options: power clean and 2 front squats do not do a full clean


Chipper, for time
21,15,9
deadlifts 225/165lb
box jumps 30"/24
ring dips"
  
Adaptive: 
warm up: bike 10 cal, 30s side planks r/l x 2,  20 PVC pass thrus, with empty bar 10 strict presse from front rack, 10 from back rack.  Any shoulder mobility necessary

Snatch instruction with class:  dip shrug, upright row, muscle snatch

Oly work:  1 snatch, 2 BTN presses,  same instructions:  work to heavy then 5 at working weight

Chipper:
21-15-9
Heavy hip thrusts
floor to box
push ups from box

THURSDAY
warm up
200 m row, bear crawl,
spider man lunges

Activate for bench press
10-8-6-4-2 Scapular push ups, barbell bent over row (empty bar)
Banded Shoulder stretches Child's pose lat stretch

Rounds, 3NFT
Dumbbell Bench Press x 6-8 reps, 1 arm at a time!!
DB Row (single arm) x 5-6 reps each sid
rest as needed

Accessories, 4 RNFT
20 hip extensions (these may be done on physio ball)
10 strict T2B


FRIDAY
Warm up game, 6 minute AMRAP
Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. 
The clock begins on your count and partner 1 does 6 wall balls as quickly as possibly while partner 2 holds a plank. 
Partner 2 is only allowed to come out of plank once they


Skill:  Cleans and front squat
With unloaded barbell or PVC Hang Position
Power clean from hang Power clean
Power clean, front squat squat clean or clean


Hang clean + squat clean + jerk
18 min E2MOM (9 rounds):
1 x rep @ 75% of max C+J  medium weight 


3 rounds, for time
50  Double  Unders
21 kb swings 53/35lb
7 burpee long jumps

Adaptive Warm up no change

Skill:  muscle clean and press (take 4 counts down--negative)

EMOM:  every other minute because you should need the rest:  2 power cleans+ 2  presses with 8 count negative--lower for a full 8 seconds

3RFT:
8 cal bike
10 db kb clean
8 cal bike
10 banded row with thick green band

SATURDAY
8 rounds
200m row sprint
-- 1 min rest between--

3 rounds, for time
15 wall balls 20/14lbs
10/7 bar muscle ups OR 5 strict pull ups + 5 C2B pull ups

CrossFit Easton MD, Personal Training, Nutrition and Weight Loss Systems 20171010

Weight Loss Challenge EAston CrossFit

MONDAY
2 min Cardio, then as a group:
T band work:  external rotation, draw the sword,  Pull down from overhead, extensions (band under butt), PVC stretches
Barbell warm up:  5 each:  stiff leg deadlift, hang power clean, strict press, push press (might need a refresher on technique), back squat.  3 sets
30s planks each way.  

Press:  
find a 5rm for the day.
Now do Push press for 5x3 at that weight,  building if possible. 

3 Rounds of:
AMRAP 4: Row for Calories after the following
On the 0:00 – 15 Abmat Sit-Ups (then go to rower)
On the 1:00 – Max effort plank, (then go to rower)
On the 2:00 – 15 Abmat Sit-Ups (then go to rower)
On the 3:00 –Max effort plank, then go to the rower

Rest 2:00 between rounds

Adaptive:  2 min cardio, T band with class,  barbell warm up:  5 shrugs, 5 hang muscle cleans, 10 strict presses,  3 sets
Met Con:  bike instead of row.  do banded low rows in place of sit ups. 20 reps.  

TUESDAY
Warm up: 200 m run,  20 air squats,  200m Run 15 back squat (empty bar),  200m run,  10 weighted back squats
30 s each:  Samson stretch, childs pose, pigeon pose,  hamstring stretch, quad stretch
Spider man lunges 10 reps, 

Back Squat
5 sets of 3 at 80% or better (may build)

followed by..  


2 Rounds: 
400 Meter Run
30 Thrusters (65/45)

WEDNESDAY

2 min Cardio, then as a group:
T band work:  external rotation, draw the sword,  Pull down from overhead, extensions (band under butt), PVC stretches
Dumbbell warm up:  5 each:  stiff leg deadlift, hang power clean, strict press, push press, squat.  3 sets


Skill:  Snatch

EMOM10 : 1-  3 pos snatch pull, pausing just above floor, at the knee, hip. + 1 hang power snatch,  

3 rounds not for time of:  3 strict TTB, 6 back stepping lunges (light weight), 9 light clean and press

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

Adaptive:  2 min cardio, T band with class,  barbell warm up:  5 shrugs, 5 hang muscle cleans, 10 strict presses,  3 sets

EMOM:  1 upright row, 1 muscle snatch, building in weight, as able. 

3 rounds not for time of:  3 sit ups, 3 pull ups, 6 light clean and press

AMRAP:  15 v ups/sit ups,  6 pull ups, 12 db clean and press
 

THURSDAY

THURSDAY
Warm up:  
run 200m, 
10 inchworms, bear crawl, Samson stretch, banded walks
then bottom to bottom tabata squat (hold at bottom during the rest) -- 8 sets

EMOM:  32

Db step ups, drag lagging foot up the box until stepping leg is straight. x 10 5r/5l  get heavy
15 Hip Extensions
Wall squat hold (ME)
25 Flutter Kicks
Hand stand hold or wall walks, or bear crawl for minute
15 Banded Good Mornings
20 twisters
chin-over-bar hold

Adaptive:  2 min cardio, 3 sets of 10 push ups, 10 sit ups, 30s side pland each way.  Stretch
glute bridge tabata--weighted. 
EMOM:  32
10 wall balls
25 flutter kicks
hand stand hold
20 twisters
chin over ring hold
bike
alt db clean

FRIDAY

3 rounds
10 air squats
10 med ball deadlifts
10 med ball squats

Coaching For technique: 
3 sets
1 minute row
10 Wall balls (light weights)


3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

SAturday:

Teams of 2
AMRAP 20
200m run
12/9 Calorie Row
9 Pull-ups