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

CrossFit Easton MD, Personal Training, Weight Loss Programs, Boot Camps 20170807

MONDAY

200 Meter Jog
—————–
10 Air Squats
10 Spidermans (5/leg) 
5 Walkouts 

8 Air Squats
8 Spidermans (4/leg)
4 Walkouts 

6 Air Squats
6 Spidermans (3/leg)
3 Walkouts 

4 Air Squats
4 Spidermans (2/leg)
2 Walkouts
—————–
Oly Barbell warm up 5 reps each. 3 sets
snatch deadlift (1st and 2nd pull)
hang muscle snatch
hang power snatch
BTN press
OHS
Snatch

Snatch (15 Minutes)
70%/2
75%/2
80%/2
85%/2
(90%/1)3

Back Squat  (10 Minutes)
(83%/5)5

5. Conditioning "Nasty Girls" 
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95) 
looking for a weight you can do in 1 to 2 sets

option for muscle ups include one of :
7 Burpee Chest to Bar Pull-ups
7 Burpee Pull-ups
7 Burpees + 7 Ring Rows

TUESDAY

Warm up:  

 “Rowling”
5 rounds of exactly 100m row.  
 1 round of:  
Running warm up:
Side Shuffle (facing in) 
Side Shuffle (facing out) 
Karaoke
Skip for Height
Skip for Length
High Knees
Butt Kickers

Oly Barbell warm up 5 reps each. 3 sets
Clean deadlift (1st and 2nd pull)
hang power clean
jerk
clean and jerk

Samson stretch, pigeon pose


1. Barbell Benchmark 10 minute cap
For Time: 
30 Clean & Jerks (185/135) (135/95) (95/65)

2. Conditioning
3 RFT: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

For athletes who are unable to run, substitutions are listed below: 
Schwinn Bike: 40/28 Calories 

WEDNESDAY
Warm up: run/row/bike 2 minutes

With Medicine Ball--3 rounds
5 Front Squats
5 Push Press
5 Thrusters
place ball down
5 Wall Balls

Medicine Ball Thoracic Opener – 2:00
 
(10 Minutes)-- PVC then empty barbell coaching of movements

(25 minutes)
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

“Bumblebee”
AMRAP 7
Power Snatch (115/80) 
EMOM: 7 Wall Balls (30/20)

THURSDAY
200m Easy jog
Bear Crawl
Crab Walk (forward) 
Straight Leg Bear Crawl
Crab Walk (backwards)

Child’s Pose – 1:00 

Lat Stretch in Child's Pose
 – 10 reps each side
 Alternate for 20 reps total, 10 each side.

American Swing Coaching:
5 Deadlifts
5 Hip Pops (load back and squeeze glutes) 
5 Russian Swings
5 Full Swings

"Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53) 
Burpees
400m Run

In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight that athletes could complete a max effort set of 30+ repetitions when completely fresh. If athletes are unable to go overhead, a Russian Kettlebell Swing to eye-level can be substituted.

For athletes unable to run, substitutions are listed below: 
500 Meter Row
40/28 Calorie Schwinn Bike 


FRIDAY

200 Meter Jog
_______________
With Coach: 2x
20 SU
10 Air Squats
8 Spidermans (4 each leg) 
6 Push-ups
4 beat swings

Double Unders or Double Under Practice 1 min
_______________
Oly Barbell warm up 5 reps each, 3 sets, with Coach
Clean deadlift (1st and 2nd pull)
hang power clean
jerk
clean and jerk
_________________  Begin building to 70% (5 min)
Clean and Jerk (15 min)
70%/2
75%/2
80%/2
85%/1
(90%/1)3

Front Squat (10 Min)
(83%/5)5

4. Conditioning
3 RFT:
10 Front Squats (185/135)-- stay heavier (15rm)
20 Chest to Bar Pull-Ups
50 Double Unders

SATURDAY
Group Burgener Warm up
Mobility
Skill Transfer exercises

1. Barbell Benchmark
For TIme: 
30 Snatches (135/95) (95/65) (65/45)

2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m

SUNDAY
:20 seconds jumping jacks
5 Push-ups
:20 seconds active spidermans
4 Push-ups
:20 seconds active samson
3 Push-ups
:20 seconds air squats
2 Push-ups
:20 seconds knuckle draggers
1 Push-up
:20 seconds jumping jacks

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility:
Pigeon, Child's pose lat stretch, couch stretch, seated star, 

Pull up warm up:  come down after each progression
5 lat pulls (scap pull ups)
5 beat swings
5 kips

Deadlift warm up: you have 10 sets to build. Think about where you want to end up.  (10x3)


“Climbing Cindy”
Alternating On the Minute x 20
1 Round of Cindy
3 Deadlifts (Climb in Weight)

1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats