CrossFit Easton MD, Personal Training, Nutrition and Weight Loss Systems 20171010

Weight Loss Challenge EAston CrossFit

MONDAY
2 min Cardio, then as a group:
T band work:  external rotation, draw the sword,  Pull down from overhead, extensions (band under butt), PVC stretches
Barbell warm up:  5 each:  stiff leg deadlift, hang power clean, strict press, push press (might need a refresher on technique), back squat.  3 sets
30s planks each way.  

Press:  
find a 5rm for the day.
Now do Push press for 5x3 at that weight,  building if possible. 

3 Rounds of:
AMRAP 4: Row for Calories after the following
On the 0:00 – 15 Abmat Sit-Ups (then go to rower)
On the 1:00 – Max effort plank, (then go to rower)
On the 2:00 – 15 Abmat Sit-Ups (then go to rower)
On the 3:00 –Max effort plank, then go to the rower

Rest 2:00 between rounds

Adaptive:  2 min cardio, T band with class,  barbell warm up:  5 shrugs, 5 hang muscle cleans, 10 strict presses,  3 sets
Met Con:  bike instead of row.  do banded low rows in place of sit ups. 20 reps.  

TUESDAY
Warm up: 200 m run,  20 air squats,  200m Run 15 back squat (empty bar),  200m run,  10 weighted back squats
30 s each:  Samson stretch, childs pose, pigeon pose,  hamstring stretch, quad stretch
Spider man lunges 10 reps, 

Back Squat
5 sets of 3 at 80% or better (may build)

followed by..  


2 Rounds: 
400 Meter Run
30 Thrusters (65/45)

WEDNESDAY

2 min Cardio, then as a group:
T band work:  external rotation, draw the sword,  Pull down from overhead, extensions (band under butt), PVC stretches
Dumbbell warm up:  5 each:  stiff leg deadlift, hang power clean, strict press, push press, squat.  3 sets


Skill:  Snatch

EMOM10 : 1-  3 pos snatch pull, pausing just above floor, at the knee, hip. + 1 hang power snatch,  

3 rounds not for time of:  3 strict TTB, 6 back stepping lunges (light weight), 9 light clean and press

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

Adaptive:  2 min cardio, T band with class,  barbell warm up:  5 shrugs, 5 hang muscle cleans, 10 strict presses,  3 sets

EMOM:  1 upright row, 1 muscle snatch, building in weight, as able. 

3 rounds not for time of:  3 sit ups, 3 pull ups, 6 light clean and press

AMRAP:  15 v ups/sit ups,  6 pull ups, 12 db clean and press
 

THURSDAY

THURSDAY
Warm up:  
run 200m, 
10 inchworms, bear crawl, Samson stretch, banded walks
then bottom to bottom tabata squat (hold at bottom during the rest) -- 8 sets

EMOM:  32

Db step ups, drag lagging foot up the box until stepping leg is straight. x 10 5r/5l  get heavy
15 Hip Extensions
Wall squat hold (ME)
25 Flutter Kicks
Hand stand hold or wall walks, or bear crawl for minute
15 Banded Good Mornings
20 twisters
chin-over-bar hold

Adaptive:  2 min cardio, 3 sets of 10 push ups, 10 sit ups, 30s side pland each way.  Stretch
glute bridge tabata--weighted. 
EMOM:  32
10 wall balls
25 flutter kicks
hand stand hold
20 twisters
chin over ring hold
bike
alt db clean

FRIDAY

3 rounds
10 air squats
10 med ball deadlifts
10 med ball squats

Coaching For technique: 
3 sets
1 minute row
10 Wall balls (light weights)


3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

SAturday:

Teams of 2
AMRAP 20
200m run
12/9 Calorie Row
9 Pull-ups