Crossfit Nation in Easton MD Workout of the Day October 10-16

The girl who thought she couldn't.  Well, she did. Sometimes peer pressure is a gift! Congratulations on your first ESAC, Emily. I'm sure there will be many more!

The girl who thought she couldn't.  Well, she did. Sometimes peer pressure is a gift! Congratulations on your first ESAC, Emily. I'm sure there will be many more!

Monday (10am wod , 11am Yoga)

With a partner –you both work at the same time, matchingmovements-you should look like the reflection of each other


100m Lunge Buy-in, then AMRAP 30

60 air squats

50 wall balls

40 sit ups with a med ball

30 power cleans

20 push press

10 Thrusters


Warm up:  5 sets of Tabata goblet squat, PVC Dislocate, bear crawl (fast bears!), push press with dumbbells

Clock: E2MOM x 11

1. Accessory Work (2 minute starts)—perform 5 sets of 3 reps of each movement.  Each set will consist of the complex performed 3 times. Shoulder therapy is performed between sets.  These are light. 


A1.Behind the neck (BTN Push press, push jerk, snatch balance)  5 x 3 x (1+1+1)

A2 Lax ball to rhomboids—video link on youtube.  

3.  Back Squat
5 reps at 80%; single at 85%; 5 reps at 80%; single at 88%;  5 reps at 80%; single at 91%

4.  Conditioning
3 Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches/cleans, 135/95 95/65 65/35 



Warm up: 200m run/row, 3 -4 times Agility ladder drills to warm calf and feet, 15 each light thruster, beat swing, pvc stretch—face down on floor (prone)

Specific warm up:  DU skills 

1.  Conditioning
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

Rest 5 mins

100 Double Under buy in
9 Thrusters (115/80), 12 TTB

Rest 5 mins

50 Double under buy in
6 Thrusters (135/95), 12 PU

2. Skill Conditioning
6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping) Choose a modification that is challenging! 

Boot Camp:

5 Minute AMRAPS of 30 Step ups buy ins, then Thruster (db) ring row, Thruster push up, thruster kbs

Skill work:  Finding the right plank push up variation


1.  Hang Squat Clean
5x3 reps at 65%
2.  Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%

3.  Conditioning
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155



1.  Conditioning
4 RFT:
5 Ring MU/ negative pullups/ CTB, etc
10 Power Cleans (155/105#)
25 Wallballs (20/14#)

2.  Skill Conditioning
Choose one of the following:
Ninjas:  5x75 Unbroken Double-unders, :15 rest between sets
Advanced: 6x50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7x35 Unbroken Double-unders, :45 rest between sets
Beginner:  8x20 Unbroken Double-unders, 1 min rest between sets

No DUs?  Practice.  Not a jumper:  30 TGU,          

Boot Camp:

4 rounds of pull up variation, 10 power cleans, 25 wall balls

TGU or overhead walking lunges –100 or any combo!


Saturday 9am wod/ 10:15 yoga

Warm up with a quick row, bear crawl down, spiderman back, squat holds, then

1.  Burgener Warm up AND SKILL TRANSFER first with pvc, then a bar

E90s 14 rounds on the clock

2.  Snatch
2 x3 at 70%,

3x2 75%

3.  Clean and Jerk
same as snatch

4.  Jerk
4 x3 70% - focus on driving and catching high

5.  Conditioning (coach will modify rounds and rest)
"Cement Mixer"
7 rounds, every 3 minutes complete:
400m Run
12 TTB


For Boot Camp

E90s: interval 1: 200m Row, interval 2: 2 Power Clean, 3Front Squat, 4 push jerk/press/strict press

Cement mixer:  Row/airdyne (2min) 12 pull ups/ring rows


Shoulder therapy: Theraband worksee whiteboard.

Odd object carries:

Load a barbell with kbs on each end and take it for a walk across the gym and back.  5 times add weight if you want.

3 RFT:
10 Renegade Man-Makers*
10 DB Step ups, 24/20" (5/side)
10 KB OH Walking lunge steps (5/side)
each movement is done with 50/35# dumbbell in each hand, except as noted.  Please keep thumb pointed back and the shoulder outwardly rotated.

Prowler pushes: 

5x50’ push, sprint to fence, walk back

Rest as needed