CrossFit Easton MD, Personal Training, Weight Loss Programs, Boot Camps 20170807

MONDAY

200 Meter Jog
—————–
10 Air Squats
10 Spidermans (5/leg) 
5 Walkouts 

8 Air Squats
8 Spidermans (4/leg)
4 Walkouts 

6 Air Squats
6 Spidermans (3/leg)
3 Walkouts 

4 Air Squats
4 Spidermans (2/leg)
2 Walkouts
—————–
Oly Barbell warm up 5 reps each. 3 sets
snatch deadlift (1st and 2nd pull)
hang muscle snatch
hang power snatch
BTN press
OHS
Snatch

Snatch (15 Minutes)
70%/2
75%/2
80%/2
85%/2
(90%/1)3

Back Squat  (10 Minutes)
(83%/5)5

5. Conditioning "Nasty Girls" 
3 RFT:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95) 
looking for a weight you can do in 1 to 2 sets

option for muscle ups include one of :
7 Burpee Chest to Bar Pull-ups
7 Burpee Pull-ups
7 Burpees + 7 Ring Rows

TUESDAY

Warm up:  

 “Rowling”
5 rounds of exactly 100m row.  
 1 round of:  
Running warm up:
Side Shuffle (facing in) 
Side Shuffle (facing out) 
Karaoke
Skip for Height
Skip for Length
High Knees
Butt Kickers

Oly Barbell warm up 5 reps each. 3 sets
Clean deadlift (1st and 2nd pull)
hang power clean
jerk
clean and jerk

Samson stretch, pigeon pose


1. Barbell Benchmark 10 minute cap
For Time: 
30 Clean & Jerks (185/135) (135/95) (95/65)

2. Conditioning
3 RFT: 
500 Meter Row
400 Meter Run
rest 3:00 between rounds

For athletes who are unable to run, substitutions are listed below: 
Schwinn Bike: 40/28 Calories 

WEDNESDAY
Warm up: run/row/bike 2 minutes

With Medicine Ball--3 rounds
5 Front Squats
5 Push Press
5 Thrusters
place ball down
5 Wall Balls

Medicine Ball Thoracic Opener – 2:00
 
(10 Minutes)-- PVC then empty barbell coaching of movements

(25 minutes)
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

“Bumblebee”
AMRAP 7
Power Snatch (115/80) 
EMOM: 7 Wall Balls (30/20)

THURSDAY
200m Easy jog
Bear Crawl
Crab Walk (forward) 
Straight Leg Bear Crawl
Crab Walk (backwards)

Child’s Pose – 1:00 

Lat Stretch in Child's Pose
 – 10 reps each side
 Alternate for 20 reps total, 10 each side.

American Swing Coaching:
5 Deadlifts
5 Hip Pops (load back and squeeze glutes) 
5 Russian Swings
5 Full Swings

"Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53) 
Burpees
400m Run

In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight that athletes could complete a max effort set of 30+ repetitions when completely fresh. If athletes are unable to go overhead, a Russian Kettlebell Swing to eye-level can be substituted.

For athletes unable to run, substitutions are listed below: 
500 Meter Row
40/28 Calorie Schwinn Bike 


FRIDAY

200 Meter Jog
_______________
With Coach: 2x
20 SU
10 Air Squats
8 Spidermans (4 each leg) 
6 Push-ups
4 beat swings

Double Unders or Double Under Practice 1 min
_______________
Oly Barbell warm up 5 reps each, 3 sets, with Coach
Clean deadlift (1st and 2nd pull)
hang power clean
jerk
clean and jerk
_________________  Begin building to 70% (5 min)
Clean and Jerk (15 min)
70%/2
75%/2
80%/2
85%/1
(90%/1)3

Front Squat (10 Min)
(83%/5)5

4. Conditioning
3 RFT:
10 Front Squats (185/135)-- stay heavier (15rm)
20 Chest to Bar Pull-Ups
50 Double Unders

SATURDAY
Group Burgener Warm up
Mobility
Skill Transfer exercises

1. Barbell Benchmark
For TIme: 
30 Snatches (135/95) (95/65) (65/45)

2. Conditioning
Teams of 3:
10k Row
Athletes change every 250m

SUNDAY
:20 seconds jumping jacks
5 Push-ups
:20 seconds active spidermans
4 Push-ups
:20 seconds active samson
3 Push-ups
:20 seconds air squats
2 Push-ups
:20 seconds knuckle draggers
1 Push-up
:20 seconds jumping jacks

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility:
Pigeon, Child's pose lat stretch, couch stretch, seated star, 

Pull up warm up:  come down after each progression
5 lat pulls (scap pull ups)
5 beat swings
5 kips

Deadlift warm up: you have 10 sets to build. Think about where you want to end up.  (10x3)


“Climbing Cindy”
Alternating On the Minute x 20
1 Round of Cindy
3 Deadlifts (Climb in Weight)

1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats