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

2017-08-20 13.15.18.jpg

Monday
Warm up:
:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

:20 Walkouts
:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

Group technique instruction:  With an empty barbell

5x3 each:  snatch deadlift, hang muscle snatch, power snatch, BTN press, OHS
Lat and shoulder stretch as needed

1. Hang Power Snatch
(70%/3)3

2. Snatch Pull
(80%/3)3

3. Overhead Squat
(70%/3)3

4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Tuesday
Run row bike 2 minutes
1 minute each:  pigeon, lat stretch, quad/ ham stretch
With an empty barbell perform
1 power clean, 1 front squat, 1 push jerk,  then 3 strict pull ups work up in weight to EMOM weight. 

1. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Du in Time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Du in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Du in time remaining

Wednesday
4 Walkouts
4 Active Spidermans (each leg) 
4 Active Samson (each leg) 
4 Cossack Squats (each leg)

3 Walkouts
3 Active Spidermans (each leg) 
3 Active Samson (each leg) 
3 Cossack Squats (each leg)

2 Walkouts
2 Active Spidermans (each leg) 
2 Active Samson (each leg) 
2 Cossack Squats (each leg)

With an empty barbell 3 times
5 x  RDL, HPC, press, back squat
 

Hang Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

4. Conditioning
4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

Thursday
Run/Bike/Row 2 minutes

Mobility warm up:
Extended Child's pose, with lat reach
Pigeon pose
Cat/cow
Scorpion
Iron Cross
Quad/Ham stretch

2 min of jumprope practice
Rowing technique


3 Rounds:
50/35 Calorie Row/
100 Double Unders/ 
200 Meter Farmers Carry (70’s/53’s)

Seated adaptive
1 min left arm only, 1 min right arm only bike

25 slow ring rows

Met con:
50 cal bike
25 hollow rock, 25 superman lifts
15 db kb clean 


Friday

10 Push-ups to Down Dog
10 Air Squats
10 Active Spiderman’s (5/leg)
10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog
8 Air Squats
8 Active Spiderman’s (4/leg) 
8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog
6 Air Squats
6 Active Spiderman’s (3/leg) 
6 Active Pigeon’s (3/leg)

3 Walkouts

followed by…

Group Burgener WArm up 5 reps each 3 sets
(completed with empty barbell)


1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat
(70%/5)3

4. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Saturday
Run row bike 2 minutes
Group Stretch
Group burgener warm up with clean

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

2. Conditioning
Teams of 3:
600 Meter Wreck Bag Run (70/50)
100 Power Snatches (75/55)
600 Meter Wreck Bag Run (70/50)
75 Power Snatches (95/65)
600 Meter Wreck Bag Run (70/50)
50 Power Snatches (115/80)
600 Meter Wreck Bag Run (70/50)

Sunday
1 Minute Slow Row
1 Minute Active Samson

1 Minute Medium Row
1 Minute Active Spidermans

1 Minute Medium Row
1 Minute Push-up to Down Dog

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts


4 Rounds, building in weight:
12 Dumbbell Bench Press
12 Dumbbell Bent Over Rows (each arm)
12 Dumbbell Reverse Lunges (50’s/35’s)

T band 3x10-12

10x 200m row/ 10 cal bike,  1 minute recovery PACE YOURSELF


Adaptive Seated:

Day 1

For Time:
21-15-9
Sumo Deadlift High Pull (kb
on low stack)
Strict Press
sit ups

Day 2

3 cleans, 3 presses, EMOM x 8

AMRAP 4/4min rest x 3
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in time remaining

Day 3
Snatch: Sets of 5x2 building
Clean and Jerk:  5x 2 building
Superman/Hollow rock,  tabata, alternating. 

3 rft
10 Ring rows
10 Ring pushups
10 V ups