CrossFit Easton MD, Personal Training, Weight Loss Programs, Boot Camps

MONDAY
Run Row Bike 2 min
Skip for height
Skip for distance
side shuffle R/L
30s each
Quad Stretch
Solider Kicks
Cradle Stretch
Side Lunge
Piriformis stretch

then

Snatch Barbell warm up 3 sets of 5
snatch deadlift (1st and 2nd pull)
hang muscle snatch
hang power snatch
BTN press
OHS
Snatch

Snatch instruction and warm up to weight

Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Back Squat
(85%/5)5

Conditioning
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

TUESDAY
Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps) 
:45 seconds active spidermans

:30 seconds slow row
:30 seconds active samson

:20 seconds medium row
:20 seconds air squats

:15 seconds hard row
:15 seconds push-ups

then

2 sets
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)


Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks 


Conditioning
Reps may be decreased to 18-15-12-9
When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:

1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

WEDNESDAY
run/row/bike 2 min
Barbell Warm up:
Bear complex 5 min

Clean/jerk/PP instruction

1. Power Clean
(70%/5)5

2. Power Jerk
(70%/5)5

3. Push Press
(70%/5)5

4. Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run 

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

THURSDAY
:30 seconds easy bike
:30 seconds active spidermans
:30 seconds air squats to medicine ball

:20 seconds medium bike
:20 seconds active samson
:20 seconds front squats with medicine ball

:15 seconds hard bike
:15 seconds mountain climbers
:15 seconds medicine ball thrusters

then
 
15 reps each x 3 rounds (not for time, with light load, if any)
Good morning, Thruster, Muscle snatch


2 Rounds: 
25 Deadlifts (185/135)
50 Wall Balls (20/14)
75/50 Calorie Schwinn Bike

On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. If not biking today, complete one of the following: 
1000 Meter Row
1000 Meter Run
50 cal Bike

10 TGU AHAP

FRIDAY
Run row bike 2 min
T band 12 reps each
Oly Barbell warm up 5 reps each. 3 sets
clean deadlift (1st and 2nd pull)
hang muscle clean
jerk
Front squat
power clean

Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Front Squat
(85%/4)5

4. Conditioning
3 RFT:
500 Meter Row
12 Burpees 

SATURDAY
1. Barbell Conditioning
For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

2. Conditioning
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

Notes:  adjust running/rowing time so that you actually get to the barbell work. 

SUNDAY

50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge
21 Box Jumps (24/20)

3 sets each:   8 standing OH extensions, 10 tricep push up, 12 supine barbell row, 14 weighted sit ups