Crossfit Gym in Easton MD Workouts and Boot Camp

Great work Kristy and Donna!  Our next Kickstart begins in January!  Know someone who could benefit from having a Nutrition Coach?  We can help!  

Monday ·

Warm up:  400m Row,  T band work, Burgener or Spealler, followed by snatch/snatch pull demo. Note that these first few reps in each movement are light and should be considered warm up sets.  Perform as many at the light weights as necessary.

Lift E2M

1.  Squat Snatch/Power Clean
60%/4
70%/4
75%/4
(80%/4)2

2.  Snatch Pull
(95%/3)4

3. Back Squat
(80%/4)5

4.  Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Boot Camp: 

5 power cleans, 10 Goblet squats, 15 push ups, 15 minute AMRAP

Back squat 5x5, climbing.  

EMOM:  10 air squats, 5 ring rows

Tuesday ·

Warm up:  400m row, PVC Shoulder mobility (5 Min)  with a light dumbbell:  10 light thrusters each arm, 1 arm OH lunge x 10 each arm,  ME Handstand hold x3.  50 banded goodmornings

1.  Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30 Clean & Jerks (135/95#)

 

Wednesday · 

Warm up:  Tabata KBS, clean and press (unloaded), ball slam (alternating)

Lift E2M (15 sets)

1.  Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

2.  Clean Pull—this is NOT a fast deadlift—pull into your pockets and hit the jumping position.  Arms do not bend.
(95%/3)4

3.  Front Squat
(78%/4)5

4.  Conditioning
For time:
7-6-5-4-3-2-1
Deadlifts

Muscle-ups/ CTB

 

Boot Camp:  EMOM:  3 C+J, 4 burpees,  10 minutes

Front squat 5x5, climbing

21-15-9KBS, pull up

 

Thursday ·

Warm up6 minutes of:   30s on 15s rest of:  ball slam, wall ball, med ball clean, broad jump.  PVC Shoulder mobility and Snatch instruction

EMOMx12:
12 Bar Facing Burpees
*Record your slowest time
Ninja:  < 28 seconds
Advanced: < 31 seconds
Intermediate: < 34 seconds
Novice: < 37 seconds

"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#) (POWER CLEANS)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

Friday ·

Warm up:  400m Row,  T band work, Burgener or Spealler.  Note that these first few reps in each movement are light and should be considered warm up sets.  Perform as many at the light weights as necessary.

17 sets,  Lift E2M,

1.  Snatch (squat) or Power Clean
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

4. Conditioning

Tabata KBS (8 sets) Rest 2 minutes, tabata burpee

Boot Camp

"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#) (POWER CLEANS)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row

Followed by:  Tabata burpee, tabata plank, alternate 8 sets total.


SATURDAY

Warm up:  500m row, 10 kbs, 5 single arm KB thruster each arm, 5 strict pull ups x3.   Wrist mobility, PVC mobility.

5xME handstand holds, rest as needed

1. Condtioning 
4 RFT:  
10 Thrusters, 135/95
15 TTB
 
2.  Conditioning
3 RFT:
10 Power Cleans, 155/105
15 Strict HSPU

3.  Conditioning
2 RFT:
10 Front Squats, 185/135
15 Bar Facing Burpees

SUNDAY

1. Strength

Strict Press 5x7

 

2. Conditioning

20 min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

5 Pull-ups

10 Thrusters, 95/65 lbs