Crossfit Nation in Easton MD Workout of the Day Bootcamp September 26- October 2 2016

Yay, JOANNE!!!  Congratulations!  Look at her smile! 

Yay, JOANNE!!!  Congratulations!  Look at her smile! 

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

Coaches!!  Start a clock at the start of your class and stick to the timer!  Remember, there is LOTS of time to coach lifts/movements during the sets/conditioning. 

MONDAY

0-8 minutes: Warm up:  500 m row, then group Burgener and C+ J demo

8-12 Specific Demo:  OHS, Front squat, Pull up, Wall ball

With a running clock, lift E2MOM

1.  Clean and Jerk
5x3 Squat Clean and Jerk at 85% - no TnG

2.  Overhead Squat
2 set of 7 Overhead Squats,  heavier than last week.

3.  Front Squat
5x3 Front Squat at 85% across

4.  Conditioning 

10!  Pull up, Wall ball

Boot Camp: 

EMOM 22 minutes Clean and Jerk for 5x3,  Deadlift for 2x10, Front squat for 5x3,

Conditioning:  10!  Ring rows, wall ball

 

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

TUESDAY

Warm up (0-8min):  500 m Row, then Alternating Tabata:  Bear crawl, kbs, goblet squat, burpee

10-13Specific Demo

At 15 minutes after start of class:

1.  Conditioning
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees
 
2. Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

WEDNESDAY

Warm up:  AMRAP 6 min:  200m row, 30 jump rope,  15 Goblet squats,

6-10 minutes:  Burgener warm up clean only, 

10-12Specific Demo and warm up

At the 15 minute mark after class begins:

1.  Clean and Jerk*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

2.  Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

3.  Pull up/ MU skill work.  If you have muscle ups:

2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

 

Boot Camp: 

Strict Presses:  E2MOM8 Pressses, increasing load for 12 minutes

Conditioning:  800m Row, 20 weighted step ups, 21 Hang Power cleans, for 3 rounds

THURSDAY

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

Warm up:  2k row (time cap 10 minutes)

15:00

For 4 rounds

A1 Split squat 8 reps each leg

A2 RDL 6 reps

A3 1minute weighted plank

EMOM 10:  DU,  burpee, situps, rest

Mobility

 

FRIDAY

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

1.  Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2.  Skill Conditioning
300 Double Unders for time

 

SATURDAY/SUNDAY:  Coach’s Choice!!