Crossfit Gym Easton MD, Group Training Workouts and Boot Camp

Monday

Warm Up: 

200m Row, then work for 10 minutes: 

Mobilize as needed for movement 5 each: snatch width deads, hi hang snatch, back press, OHS. 

 

20 min EMOM: 

1 hang Snatch,  5 push ups.  

 

Couplet: 

EMOM Deadlift 2rm/ OHS 2rm   

 

Cash Out: 

DB Front Rack KB carry 200m

 

Boot Camp:  Warm up:  500m Row, 10 Push ups, 10 sit ups, 10 ring rows. 

1.  20 Reps each, 20 minutes:  KBS, Push press, box jump, sit up, ring row, back squat (35/45)

2.  Tabata Plank

3.  Wall sits:  30s on, 15 s rest x 8

 

 

Tuesday

Warm up 5 min:

Inchworm,  Monster Walks, bear crawl,  walking lunge, ME strict pull up.       

 

Met Con: 

Barbara:  5RFT, 3 min rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats. 

 

Cash out: 

100 Dus or 1000m row

 

Wednesday

Warm up:  

 

2 sets first one at warm up pace, second like a met con: 

100m Row, 10 push ups, 10 ring rows, 

150 m 10+ 10 

200m 10+10 .   (To see just how far you can go in 1 minute or less.) 

 

EMOM x 10 With a partner:

 1.  Bench press x 12 (pyow)

2.  200m Row.  

 

 5 rounds for Time of: 

3 muscle ups ,

10 squat clean,  

20 GHD . 

 

Boot Camp:  Same warm up

1.  EMOM x10min 110 push pressmin 2 10 goblet squats

2.  5 Rounds of:   5 tire flips, 10 burpees, 15 deadlifts, 20 walking lunges with weight

3.  50 twisters

 

Thursday

Active Recovery People:  2:30 x 10 ,  rest 1 minute between sets.  Conversational Pace. 

 

Warm up: 

40ft Inch Worm
 40ft Burpee Broad Jump
 40ft Crab Walk
 40ft Bear Crawl
 40ft Butt kicks
 40ft High Knees
 40ft Lunge
 10 Strict pull-ups
 10 Pushups
 10 Squat Jumps

 

Complete as many rounds as possible in 10 mins of:
Farmer Carry, 70/55 lbs, 50m

Hollow Hold, 30 secs  

 

Then, 5 rounds for time of:
10 Handstand Push-ups
10 KBS, 55/70 or double 25/ 35#

 

3 rounds of: 

10 pistols, 20 ball slams

 

Friday

Warm up: 

Bear complex 2 min with PVC,  7 min with barbell, building weight  

 

Strength Couplet: 

EMOM x10Back squat 5x8,  Push Jerk 5x8   

 

12 min AMRAP: 

8 DB thrusters,

40ft walking OH lunge (ideally),

8 bent over row 

 

Cash out:  100 hollow rocks, 100 superman rocks,  100 Twisters, 100 cal row

 

Saturday

 

Warm up:  25 banded goodmornings, 25 kbs, 40’  burpee broad jumps, 10 single leg RDL x 3

 

AMRAP 7:  10 push ups, 5 KB thrusters each arm,  10 stepping lunges with kb

 

 

Deadlft box jump ladder:  Note on this workout:  you can substitute a different exercise such as KBS, or keep the wieght the same throughout the workout,  at 60% of your 1rm10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

 

Sunday

Warm up:  200m row,  then 3 rounds of 30 DUs, 10 ball slams, 10 kbs, 10 goblet squats

 

1000m Row, 

20 Front Squats, (65/95)

15 weighted sit ups, 

10 db snatches 35/50,  

5 rounds 1000m Row 

 

 

Cash out:  50 TTB, strict