Crossfit Nation in Easton MD Group Training, Boot Camp, Nutrition for Life November 7, 2016

Monday

Warm up:  20 Burpees then10 sets of dip shrug, dip shrug hi pull, muscle clean or snatch(depends on your body),  front squat, 10m walking lunge in front rack.  Repeat for 6 minutes.  Clean/Snatch instruction will follow to finish your warm up.

 

Clock is set to lift every 2 minutes

1.  Snatch or Clean
60%/4 reps
65%/4 reps
70%/4 reps
(75%/4)2 sets

2.  Back Squat
60%/4
70%/4
75%/4
(80%/4)2

 

3.  Conditioning
10RFT:
7 KBS, HEAVY 70/100

7 Front Squats 95/65
7 Push Jerks
 
4.  Gymnastics Conditioning
Handstand holds 5x ME.  Add shoulder taps if possible

 

Boot Camp:  WOD 1:  Every minute for 10 minutes perform:  3 bear complexes, adding weight if desired.  WOD 2:  Back squat 5x8 build weight… warm up sets do NOT count.  WOD 312 minutes of 10 kbs, 10 goblet squats, 10 kb thrusters (5 each arm or alternate each round)

 

Tuesday

Warm up:  15 minutes:  400 m row easy, 200m row hard.  Bear crawl and superman lunges down and back.  Then,  tabata push up, sit up, squat holds.  (clock will be running).  2 minutes of DU practice.   Group Mobility—instructors choice.

 

1.  Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
 
2.  Stamina Conditioning
EMOMx7:  You will do both movements in one minute.  Try 1 Practice set to determine how to modify
6 Pull up variation (preferable CTB)

30 Double-unders

 

Wednesday

Warm up 6 min:  400m row,  Then 10 push press, 10 back squats, 10 walking lunges front rack  (all with bb) x3 Wrist mobility

Specific Warm up:  5 minutes of clean and jerk instruction

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

2.  Front Squat
(75%/4)5

3.  Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Boot Camp:  WOD 1:  30 clean and jerks for time (grace)  WOD 2:  Front or Zercher squat 5x5,  WOD 3:  10 cleans 10 Push Press, 200 m row,  6 sets

 

Thursday

Warm up:  trainer’s choice

 

1. Shoulder Maintenance

Tband 3x8

2. Snatch Deadlift

3 position snatch deadlift 5x3, increasing load.

 

3. Lateral Power Training

Tabata 5m sprints:  Face the same direction for the entire duration.  As you stop and change direction perform a bowler’s lunge. 

 

Friday

Warm up:  20 Burpees then10 sets of dip shrug, dip shrug hi pull, muscle clean or snatch(depends on your body),  front squat, 10m walking lunge in front rack.  Repeat for 6 minutes.  Clean/Snatch instruction will follow to finish your warm up.  Lift Every 2 miinutes!

1.  Snatch or Power clean
65%/2
70%/2
75%/2
80%/1
85%/1

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

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

4.  Conditioning
AMRAP 15:
60 Double-unders/120 SU
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

 

Boot Camp:  WOD 1:  5 Back squats, 10 power cleans (you need 2 barbells), 20 Step ups, 1 minute rest 5 sets.   WOD 2:  15 minute AMRAP15 Wall Balls, 15 deadlifts, 30 walking lunges

Saturday

1.  Conditioning

Rules:  If you have a sub 9 mile to this RXd (may modify weight)  If you have a 9-10  minute mile, run 1200 m and complete the workout. All other runners complete 800m run. Note distances for remaining rounds
With a running clock:
0:00-10:00
1 Mile Run/1200/800
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run/600/400
Max Power Snatch (115/80#) or squat clean (no jerk)
20:00-23:00
Rest
23:00-27:00
400m Run/200/200
Max Thrusters (95/65#) or front squat (no thrust)

2.  Core conditioning
20 TGU plus windmill

 

Sunday

Circuit Training (Endurance) 45 minutes

1 minute at each station,  no rest between exercises—PACE YOURSELFMove the rowers to just in front of the racks:

Rowing, 10 m repeats, KBS, Push ups, double unders, burpees, air squats, situps, walking lunges (back to the rower)

You all like to take as much time as possible to strap into the foot cradle, so this time you will not strap in.  Start pulling and if you can, strap your feet.