CrossFit Easton MD Personal Training, Nutritionist 20171106

Easton Weight Loss

MONDAY

3 Rounds NFT of:
20 russian kb Swings
10 OH plate walking lunges
5 pull ups

Burgener WArm up

8 Power Snatch 85/55lb or clean at 85/115
12 burpees
200m Run

Each partner will take turns doing the 8/12, then both will run together

Accessory:

Romanian Deadlift x 6-8 reps @ slow tempo
step ups x 10 reps each leg, weight as able

Adaptive:

Warm up:
2 rounds of
2 min cardio
T band: external rotation, draw sword, seated row. 8 reps
3 pull ups

Burgener warm up with class.
(dip shrug, hi pull, muscle snatch)

WOD: with a partner YGIG

8 power cleans
12 floor to box
bike while partner runs/rows

TUESDAY

Warm up

3 Rounds
10 push ups
10 Cossack Squats alternating
10 curtsey squats alternatingarm up

Weightlifting 

Bench press: 5x5, 75% across
10m walking lunge, may use barbell, KB, or DB as needed
Perform both movements every 3 minutes, rest for remainder of interval

 

15 Wall Balls 20/14
10 KB Swings 70/53lbs
5 strict pull ups

WEDNESDAY

Warm up:  3 rounds:
10 Box Step Ups (unweighted)--can use plates or benches
10 barbell back squats
10 power cleans
5 Burpees

With a running clock

0-10 min
400m Run
40 squats
30 push ups
20 rin rows or pull ups
10 hang power cleans

10-25
3 Rounds
20Cal row
15 ab mat sit ups

35-45
21-15-9
Back squat 45/65 from ground--no racks
Jerk or press

Adaptive:  

Warm up:
2 min cardio
3 rounds: 10 sit ups, 6 push ups, 4 wall ball shots

With a running clock:
2 min bike
40 hip bridge with 25# plate
30 push ups
20 ring rows or pull ups
10 hang power cleans

10-25
3 Rounds
15 cal bike
15 ab mat sit ups

35-45
21-15-9
wall ball
floor to box/chair

THURSDAY

2 min Row
banded walks
banded squats x 20
With a barbell:  5 each:  RDL, Power clean, Front squat, squat clean, x 3

Front squat/Cleans:  Work up to a heavy squat clean + 2 front squats (15-20) minutes)

If new, work for 15 minutes on Front Squat technique

EMOM 12

ODD min: 10 pull ups
EVEN min: 15 slam balls 20/14lb

Adaptive: 

Warm up:
2 min cardio then 3x
15 ball slams
5 med ball sit ups
5 wall balls

in place of Front Squat complex
4 sets not for time: side plank 30s, hip bridge hold 30s, chin over bar hold (ME)

WOD: No change.

FRIDAY

Warm up,  6 min amrap

20 Double Unders / 40 Skips
5 Burpees
10 Broad jumps
10 Walking Lunges

Clean instruction

EMOM 16

Perform 3 of each movement, rotating movements
Minute 1: Clean pull to below knees
Minute 2. Clean pull to above knees
Minute 3. clean pull to pockets
Minute 4 clean pull to full extension, drop the bar.

Athlete should begin light or 50% and build if desired.

Armistice

11 minute AMRAP (As Many Repetitions As Possible)

11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
Scale as needed

SATURDAY

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell