CrossFit in Easton MD, Nutrition and Weight Loss 20171113

Easton Gym fitness

MONDAY

Warm up:

3 rounds:
15 front squats (air, goblet, then for round 3 barbell)
10 light kb swings
5 inch worms
30s handstand hold

Technique: KB snatch

FrontSquat

20 min EMOM:
0:00-4:00 9 x reps @ 45%
4:00-8:00 7 x reps @ 55%
8:00-12:00 5 x reps @ 75%
12:00-16:00 3 x reps @ 85%
16:00-20:00 find heaviest 1RM for today"

Conditioning

30 kb one arm snatch 53/35lb*
60 Double Unders
*finish 15 reps on one side before moving on to the other

Adaptive

WArm up: 3 sets: Bike 1 minutes, 5 db presses, 15 clamshells each side then KB snatch technique with class. You will perform a "dead snatch" with no swing or may be able to do the swing snatch from chair

on the minute
hip thrusts:
1-4 9 reps
5-8 7 reps
9-12 5 reps
13-17 3 reps
16-20 1 rep for 30S or max effort hold

Increase weight. Use a barbell.

Met Con:
3 rounds for time
30 kb snatch or DB snatch, alternating arms
15 calorie bike

TUESDAY

WARM UP
200m jog, followed by
5 min AMRAP:
2 strict TTB
5 push ups
10 air squats
15 sit Ups

Clean

EMOM 10 minutes:
1 clean pull (1 +2) then slow lower to just above knee for hang power clean. Ascending in weight. Think about where you want to end up and back your starting weight up from there.

Chipper: 

 250m row
20 Power Cleans 135/95lbs
20 T2B
500m row
15 Power Cleans
15 T2B
1000m row
10 Power Cleans
10 T2B

WEDNESDAY

WARM UP

10-8-6-4-2
Back squat, bent over row, Floor press with empty barbell
Perform spider man lunge stretch between sets

Strength Couplet:

Sumo deadlift 5-5-5-5-5 reps, building
Bench press 5-5-3-3-3reps building starting at 75%

Scored on loads

"Helen"
3 RFT:
400m run
21 KB swings 53/35lb
12 pull ups

THURSDAY

WARM UP

200m jog, then:
3 Rounds:
10 PVC dislocates
10 pvc OHS
8 walking spiderman lunges
6 burpees

Running Clock

7 min AMRAP
7 OHS 45/65
200m run
rest 5 minutes
4 RFT:
30 abmat sit ups or GHD
16 walking lunges (unweighted)
-- rest 5 mins --
9 min AMRAP:
9 wall balls 20/14lb
6 burpees to 6" target

Adaptive

Warm up 1 minute bike
10 PVC dislocates
10 BTN PVC presses
10 wall balls
3 rounds

7 min AMRAP
7 Seated row
10 cal bike
REST 5 min
4rft
30 sit ups
16 floor to box
REST 5 min
9 min amrap
9 wall bals
6 push ups

FRIDAY

WARM UP

2 min cardio
Theraband: external rotation, draw the sword, under butt front raise, pull downs, 8 each

5 minutes bear complex, then technique work for split jerk

Pressing Complex

Thruster / push press / push jerk / split jerk 1 rep every 90s for 10 sets, build weight, Rx starting weight 65/95
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

FArmer carry:  Max distance at chosen HEAVY weight rest 2 minutes, repeat 3 sets

Tabats Side planks 16 rounds, on elbows

Adaptive: 

Warm up: 2 min cardio
Theraband work (same as class)
5 min: 5 each: sit ups, hang clean, press, wall ball

E90s
1 seated db press, 1 tricep skull crusher, 1 floor press, 1 pull over

Conditioning:
20 cal bike
12 pull ups
21 ball slams

SATURDAY

Start at 0:00
15,12,9,6,3 reps of:
Squat Clean 115/75lb
HSPU
Lateral bar jumping burpees
-- Start at 25:00
3 RFT:
50 Double unders
400m run
25 Hang Power Snatch 65/45lb
-- Start at 50:00
4 RFT:
25 ft handstand walk
20 Wall Ball Shots 20/14lb
15 Knees to Elbows
10 Shoulder to Overhead 155/105lb
 

CrossFit Easton MD Personal Training, Nutritionist 20171106

Easton Weight Loss

MONDAY

3 Rounds NFT of:
20 russian kb Swings
10 OH plate walking lunges
5 pull ups

Burgener WArm up

8 Power Snatch 85/55lb or clean at 85/115
12 burpees
200m Run

Each partner will take turns doing the 8/12, then both will run together

Accessory:

Romanian Deadlift x 6-8 reps @ slow tempo
step ups x 10 reps each leg, weight as able

Adaptive:

Warm up:
2 rounds of
2 min cardio
T band: external rotation, draw sword, seated row. 8 reps
3 pull ups

Burgener warm up with class.
(dip shrug, hi pull, muscle snatch)

WOD: with a partner YGIG

8 power cleans
12 floor to box
bike while partner runs/rows

TUESDAY

Warm up

3 Rounds
10 push ups
10 Cossack Squats alternating
10 curtsey squats alternatingarm up

Weightlifting 

Bench press: 5x5, 75% across
10m walking lunge, may use barbell, KB, or DB as needed
Perform both movements every 3 minutes, rest for remainder of interval

 

15 Wall Balls 20/14
10 KB Swings 70/53lbs
5 strict pull ups

WEDNESDAY

Warm up:  3 rounds:
10 Box Step Ups (unweighted)--can use plates or benches
10 barbell back squats
10 power cleans
5 Burpees

With a running clock

0-10 min
400m Run
40 squats
30 push ups
20 rin rows or pull ups
10 hang power cleans

10-25
3 Rounds
20Cal row
15 ab mat sit ups

35-45
21-15-9
Back squat 45/65 from ground--no racks
Jerk or press

Adaptive:  

Warm up:
2 min cardio
3 rounds: 10 sit ups, 6 push ups, 4 wall ball shots

With a running clock:
2 min bike
40 hip bridge with 25# plate
30 push ups
20 ring rows or pull ups
10 hang power cleans

10-25
3 Rounds
15 cal bike
15 ab mat sit ups

35-45
21-15-9
wall ball
floor to box/chair

THURSDAY

2 min Row
banded walks
banded squats x 20
With a barbell:  5 each:  RDL, Power clean, Front squat, squat clean, x 3

Front squat/Cleans:  Work up to a heavy squat clean + 2 front squats (15-20) minutes)

If new, work for 15 minutes on Front Squat technique

EMOM 12

ODD min: 10 pull ups
EVEN min: 15 slam balls 20/14lb

Adaptive: 

Warm up:
2 min cardio then 3x
15 ball slams
5 med ball sit ups
5 wall balls

in place of Front Squat complex
4 sets not for time: side plank 30s, hip bridge hold 30s, chin over bar hold (ME)

WOD: No change.

FRIDAY

Warm up,  6 min amrap

20 Double Unders / 40 Skips
5 Burpees
10 Broad jumps
10 Walking Lunges

Clean instruction

EMOM 16

Perform 3 of each movement, rotating movements
Minute 1: Clean pull to below knees
Minute 2. Clean pull to above knees
Minute 3. clean pull to pockets
Minute 4 clean pull to full extension, drop the bar.

Athlete should begin light or 50% and build if desired.

Armistice

11 minute AMRAP (As Many Repetitions As Possible)

11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scale as needed

SATURDAY

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell