CrossFit In Easton MD, Personal Training, Nutritionist and Weight Loss Systems 20171023

Nutritionist easton

MONDAY
Warm up:  
2 min single under/double under practice
Then, 3 min AMRAP:
10 air squats
10 Good Mornings
1 30s ring row hold (scap retraction)
30s each: samson, couch or variation, lat

Deadlift:
Work up to a heavy triple, then a heavy double, then a heavy single for today
*20 min time cap
Alternatively:  EMOM:  odd:  3 RDL  even:  10 alternating step ups

Accessory:
TGU  20 Reps, AHAP or half get up

Met Con:
8 minute AMRAP,
sub 4 x 10 m sprint for DUs or 200m row.
21 Air squats
50 Double Unders
15 air squats
50 Double Unders
9 air squats
50 Double Unders


Adaptive:
Warm up 2 min cardio
3 min amrap
10 sit ups
5 wall balls
5 pull ups

Every other Minute, alternating movements for 20 minutes
Hip bridge 10 reps
Wall ball 12 reps

Accessory: single arm seated press 5 sets of 5 reps each arm, building. sets start when it gets heavy. 

Met Con 8 min AMRAP:
10 cal bike
10 dumbbell cleans
10 cal bike
5 reverse grip pull ups

TUESDAY
Warm up:
2 min cardio of choice
40' each:
walking lunge
bear crawl
spiderman lunges
Followed by 8 tabata intervals of
Ball Slam
med ball clean from hang
med ball thruster
plank on ball

Met con:
The goal is to make it to 40 minutes.
Odd minutes: Row for cals 20/15
Even minutes: 1 Round of Cindy

If during your warm up you realize the amount of work is not sustainable then scale it to something which will still be extremely hard, but likely possible.

WEDNESDAY
200m Row
25 hollow rocks
Theraband warm up to be performed seated 3 sets 8 reps each
external rotation
band under butt for
front raise, side raise
Band hooked on feet for
seated high row and external rotation

Shoulder Press:
3-3-3-3-3 ascending in weight

Oly:
With empty bar or pvc:
clean 1st and 2nd "pull" --slowly
Hang power clean--power
10 reps, followed by:
9 min running clock:  (or build as able)
Min 1: 11 reps @ 45%
Min 2: rest
Min 3: 9 reps @ 55%
Min 4: rest
Min 5: 7 reps @ 65%
Min 6: rest
Min 7: 5 reps @ 75%
Min 8: rest
Min 9: 3 reps @ 85%

Accessories:
x10 v-ups
in-between sets:
1 min  or max effort back extension hold (use ball or GHD)
Farmer carry

Adaptive:  change accessoriies to:  10 vups,  side planks

THURSDAY

Run/row 400m
3 Rounds
10 Monster band walk forward
10 Monster band walk backward
5 Monster band walk right
5 Monster band walk left
10 Monster band squats
Back Squats
10 min E2MOM (5 rounds):
x 3 reps @ 75-85% of 1RM

Complete with a partner YGIG
150 wall balls 20/14lb
90 double unders
30 ring muscle ups

FRIDAY

Warm up:  10-8-6-4-2 Push ups/ bent over row unloaded/back squat  Use an unloaded barbell.

10 Down To 1 Bench Press @ Bodyweight
* 3 X Tire Flip 

EMOM 10
Zercher or goblet carry HEAVY carry x 

AMRAP 8
250m Row
15 medball abmat situps
sub run if desired (200m)

Adaptive:  10-8-6-4-2 Push up, banded seated row

10-9-8-7-6-5-4-3-2-1 bench press
between sets 3 pull ups, varying grip

AMRAP 8
10 cal bike
15 sit ups

SATURDAY
Warm up:  with an empty barbell 3 sets
5 deadlifts
5 power cleans
5 front squats
5 push presses
5 back squats
5 good mornings

Slosh pipes are by the tires.  

AMRAP 10 with a partner
Slosh pipe Carry 50m  OH if possible
Partner Zercher squat x 10
15 High five burpees

Odd Partner (for a team of 3) Rows for max calories, then rotate

10min EMOM:
10m @ a heavy & hard weight

5 rounds
30 second HS hold against a wall
followed by a 30 second static hold at the bottom of the squat