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

weight loss easton md


Warm up:  
2 min cardio of choice, 
40' Each:  Soldier Kicks, Spider mans, bear crawl,
15 each t band external rotation, draw the sword, face pull

5 Rounds of (build weight each round):  -- we begin building to a heavy snatch.  Coach will go over snatch technique. 
Snatch pull x3
Snatch Hi pull x3
Muscle snatch x 3
Back squat active hold x 3 x 10s
Snatch x 1
Childs pose strectch R/L

Snatch  (10 minutes)
Build to Heavy Single in alloted time (not max)

Back Squat

50 Double Unders (double singles) (20 burpees for non jumpers)
25/18 Calorie Schwinn Bike/row
15 Dumbbell Hang Squat Cleans (50/35)

Group Mobility:  get out the armaid and rubbit for the calves, barbell to shoulder for the shruggers. 

Back Squat  3-3-3-3-3 (work up to heavy before squatting)
Half Kelly:  200m Run, 15 wall Balls, 15 box jumps x 5

10-8-6-4-2  Ring hip extensions,  seated rear, bent over rev fly
Half Kelly:  10 Cal bike, 15 wall balls, 15 floor to box/chair  x 5

Cardio of choice 2 min (run, row, bike, jumprope, burpee, etc)

Group Burgener Warm up and Skill Transfer to Warm up to beginning weight

1. Barbell Conditioning --- just add weight each time, but think about where you want to be on your last set and work back from there. This can be done with squat cleans. 
For Time:
10 Snatches (115/80)
change weights
8 Snatches (135/95)
change weights
6 Snatches (155/105)
change weights
4 Snatches (185/135)
change weights
2 Snatches (205/145)

2. Conditioning
3 RFT:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Evening class:  do cleans, not snatches (coach may overrule)


Row 35/50 Calories
 Barbell Warm up:
Power clean, Front squat, push press, push jerk x3  Theraband movements:  Coach's choice

Group Mobility: Coach's choice

 With a running clock:  E90s
Power Clean
Clock does not stop

Push Press

Clock still going...

Power Jerk

4. Conditioning
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
20/15 Calorie Row
AMRAP Macho Man (185/135)

Macho man:  3 power cleans, 3 Front squats, 3 push jerks (no split)

Modification:  You just rowed the first round's calories,  did you make it to the barbell?  Yes?  Carry on.  No?  You need to do one of the following:  women:  25/20/15 cal row   20/15/10 cal row  men:  35/25/15,  25/15/10.  

10 am:  Deadlift/Push Press

10-8-6-4-2  Sumo deadlift/Push Press, building weight
    (adaptive: V ups/ Push press)

 15 minute AMRAP (adaptive--no change)
15/10 Calorie Row/Bike
3 cleans, 3 presses, 10 Hollow rocks

PVC Game:  if you don't catch it,  do 5 burpees. or whatever your coach tells you. 

“Strongman Style”
5 Rounds, 1 min each station
Prowler Push
Hand over Hand Sled Pull
Calorie row/bike
Tire Flip
Yoke carry:  barbell with kb haning on it.  

Group Mobility

Evening:  No change

1 Minute of each: 
Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Technique coaching of clean and jerk.  

1. Clean and Jerk--this is a full squat.  (10 Min)
Build to Heavy Single  NOT MAX

3. Front Squat  (E2M)

4. Conditioning  (12 min cap)
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)

Adaptive:  warm up: 2 min bike,  1 min each:  pvc pass thrus,  ham stretch, adductor stretch, seated hip flexor (sit on one cheek, draw leg back).  child's pose with r and l reach

1.   10-9-8-7-6-5-4-3-2-1  Push up/ Ring bridge/ 

2. Seated reverse Fly/ V up 10-8-6-4-2

3.  9-7-5-3-1-3-5-7-9 barbell Snatch, floor to box (box jump)  (12 min cap)


Cash out:  Group Mobs

10am:  Warm up:  3 rounds of 1 min cardio (you choose),  10 push ups, 10 sit ups, 10 squats (adaptive--leg press downs)

1 min at each station:

3 rounds
sled drag
sled pull--to you
clean and press (barbell)
Ball slam
Bent over row (dbs--light)
Push ups
sit ups

Adaptive:  sub bridges for push ups

Warm up:  
2 min cardio, 
3 rounds of tabatas of
wall ball 14/lighter than 14
ball slam
Good morning

box jump practice

400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Cash out:  Group Mobs

Warm up:
1 round:  25 sit ups, 15 cal row, 50m prowler push.  

“Tin Man” 
50 AbMat Sit-Ups, 25 Calorie Bike, 200m Prowler
40 AbMat Sit-Ups, 20 Calorie Bike, 200m Prowler
30 AbMat Sit-Ups, 15 Calorie Bike, 200m Prowler
20 AbMat Sit-Ups, 10 Calorie Bike, 200m Prowler
10 AbMat Sit-Ups, 5 Calorie Bike, 200m Prowler