Crossfit Gym in Easton MD: Nation Group Training and Boot Camp November 28- December 4

Thanksgiving Day Workout

Thanksgiving Day Workout

All Lifts E2M.  All warm ups will be done as a group. When you come in, please mobilize and stretch until your training session begins.   

Monday

1.  Snatch (squat)/power clean
60%/3
65%/3
(70%/3)3

3.  Back squat
(65%/8)3

5.  Conditioning
amrap 15:
30 du
15 power cleans (135/95#)
30 du
15 t2b

Boot Camp:  10-9-8-7-6-5-4-3-2-1 Back squat, Power clean, then Conditioning

Tuesday

1. Conditioning
"freedom sauce"
amrap 3:
21 overhead squats (95/65#)
21 over-the-erg burpees
max calorie row
rest 3:00
amrap 3:
18 overhead squats (115/80#)
18 over-the-erg burpees
max calorie row
rest 3:00
amrap 3:
15 overhead squats (135/95#)
15 over-the-erg burpees
max calorie row
rest 3:00
amrap 3:
12 overhead squats (155/105#)
12 over-the-erg burpees
max calorie row

2.  Gymnastics conditioning
choose one of the following:
a.  3 sets of 18 unbroken kipping hspu
b.  4 sets of 15 unbroken kipping hspu
c.  5 sets of 12 unbroken kipping hspu
d.  6 sets of 9 unbroken kipping hspu
rest 1 minute between sets

 

Wednesday

1. Front squat
(65%/5)4

2.  Stamina conditioning
for time: 
10-9-8-7-6-5-4-3-2-1:
hang power cleans + push jerks* (135/95#)
*complete 10 unbroken hang power cleans directly into 10 unbroken push jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.  

 

Boot Camp: 

1. AMRAP 12:  10 Front squats, 250m row

2.  AMRAP 12:  2-4-6-8-10clean and press, ball slam

3.  AMRAP 8:  10 mountain climbers, 8 single arm thrusters (each arm),8 wall balls

 

Thursday

Odd object conditioning—working in pairs, rotate through

Emomx 10:
Set 1:

odd:  prowler push 90/135 down and back or 100’
even:  stone to shoulder - you choose the weight and reps

Set 2: 

Odd:   kb back rack carry ( put kbs on a barbell and walk down and back)

Even:  sandbaghalf moons

 

Set 3: 

 

Odd:  single kb oh carry to wall and back

Even: burpees with a plate.

 

Friday

1. Snatch (full)/power clean
65%/3
70%/3
75%/3
(80%/1)3

2. Clean & jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

3. Back squat
(75%/3)8

Conditioning
4 rft:
25 calorie row
25 wallballs (20/14#)
25 c2b pull-ups

Boot Camp:

1. 21-15-9Thruster, burpee, step up (weighted)

2. 4rft of Conditioning (use ring rows)

 

Saturday

1. Conditioning
teams of 3:
100 calorie bike/1200m run
75 calorie row
50 power snatches (115/80#)
100 calorie bike/1200m run
75 calorie row
50 clean and jerks (115/80#)
100 calorie bike/1200m run
75 calorie row
50 thrusters (115/80#)

 

Sunday

Linda