Crossfit Gym Easton MD Group Training Workouts and Boot Camp Dec 5

Monday

General Warm up:  400m Row,  AMRAP 3 min of 10 squats, 10 push ups, 10 ring rows

Specific Warm up: T band 1 round, sloooowly.  Burgener and Snatch warm up

Snatch or Behind the neck press,  sets of 3, building E1:45
60%/3  
65%/3
70%/3
(75%/3)3

(5 min squat prep—discuss with your coach your proper stance for your hips. You should be in a stance that allows you to reach depth without losing form.  Your limitation may be your ankles, long femurs, pelvic structure or just tight muscles.)

2.  Back Squat
(70%/8)3

 3. Conditioning
3 RFT:
5 Ring Muscle-ups/ or 5 strict pull ups
10 Push press (115/85#)
15 BJO (24/20")

Boot Camp:  10-9-8-7-6-5-4-3-2-1 bent over row, push up,  Back squat:  5x7,  AMRAP:  5 pullups, 10 db pp, 15 box jumps

Tuesday

1. Conditioning AMRAP 3:
15 Burpees

15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 burppes

12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 burpees
9 Power Cleans (155/105#)

2.  Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row—move rowers to wall.
Even: 6 Kipping Deficit HSPU - you choose the deficit or modification

Wednesday

General Warm up:  Row,  AMRAP 3 10 ball slams, 8 med ball cleans, 6 front squats with ball.  Specific Warm up:  Burgener modified for Clean,  and Clean instruction and

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

5 minutes Front Rack prep—lat roll and stretch,  hip prep

2. Front Squat
(70%/5)4

3. Conditioning
3 Rounds Bergeron Beep Test*
400m Run
3 Rounds Bergeron Beep Test
4000m Run
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Boot Camp:  20min AMRAP8 (Clean+Front squat+push press), 400m row, 1 minute plank,  ,  10 minute amrap of box jumps x10,  20 ball slams, 

Thursday

1. Barbell

E4MOM x5

Bench Press,  5 reps

Bent over DB Row x10

16 Jumping Lunges (knees should be at 90 degrees)

Rest

2.  Conditioning— 20 min AMRAP (medium intensity)

 

500m Row

20 Burpees

50 DUs

 

Friday

Warm up:  200m row,  then 5 minutes of:  muscle clean, front squat, HPC, clean. 

Specific warm up: begin loading the bar, Jerk technique (a workshop will be scheduled in early 2017!!) 

1. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

2. Back Squat—
(80%/3)8

3. Conditioning—
"Open 16.4" 
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU

Boot Camp: 

1. 5 Clean and Jerks,  2 heavy back squats, 20 push ups6 rounds

2.  16.4 as chipper

Saturday

1.  Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2.  Stamina Conditioning—Remember your progressions!!!
EMOMx12:
Odd:  12 OHS (96/65#)
Even:  12 C2B Pull-ups

 

Sunday

1. Snatch or BTN work.

65%/3
70%/3
75%/3
80%/2
(85%/1)3

2.  Muscle up: 

EMOM 1-2 MU or Transition work progression

3. Death by burpees (just like 10m, but…you know..)