CrossFit in Easton MD, Personal Training, Balanced Habits 20170911

Balanced Habits KIckstart challenge


Warm up:  
2 min cardio
Spiderman lunges
Bear Crawl

Bear Complex instruction

10 sets Bear Complex, adding weight to 60% or medium clean and jerk weight 

Clean & Jerk (newer athletes, light weight across)

Note:  you may spend 10 minutes working to a 1rm  clean. 

Back Squat

“Hard Labor” 
Teams of 3: (YGIG)
150/100 Calorie Bike, 100 Power Cleans (135/95) 
150/100 Calorie Bike, 80 Push Jerks (135/95) 
150/100 Calorie Bike, 60 Front Squats (135/95) 
150/100 Calorie Bike, 40 Clusters (135/95)

Individual:  50/30 cal,  30-25-20-15 reps of movements

Warm up:  
2 min cardio, T-Band 8 reps each, abduction with band on legs 20 reps.  10 each:  push ups, sit ups, pull ups x 2
Clean and Jerk:  seated build weight with barbell
Back squat:  Weighted glute bridges on 2 plates,  hold at the top 3 seconds,  lower slowly (3030 tempo)
Hard Labor:  use the following movements:  Power cleans, strict press, Hollow rocks, wall balls and 20 Airdyne calories

Basic Strength (10am)

1. Front squat 5x5
     Floor press5x5

2.  Met Con:  30-25-20-15 Cal Row,  Power cleans, wall ball, power cleans, wall ball.  


Warm up:
2 min cardio
5-4-3-2-1 walkouts with push ups, Strict TTB, 15s handstand hold (each round)
30s each r/l  banded shoulder distraction, child's pose lat stretch, couch stretch, iron cross, scorpion.  

15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
3 Strict Handstand Push-ups

Use the progression from last week.  HSPU strict,  HSPU kipping,  decline pike push up, decline push up, push up, incline push up in rings, wall push up.  

“Cement Mixer” 
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Cash out:  Banded shoulder distraction, child's pose stretch,  hip openers, couch stretch. 1 min each.

Adaptive:  do 12 calories on the airdyne in place of 400m run.  No other changes

Basic Strength 6:15

EMOM 12 odd minutes: AMRAP strict pull-ups even minutes: 8 Wall Ball (14#)

Back squat:  5-5-5-3-3

2k row baseline


Warm up:  
30 Second Stations:
Foot Taps on Medicine Ball
Active Spidermans
Medicine Ball Deadlifts
Active Samson
Air Squats to Medicine Ball
Push-up to Down Dog

25 Banded good mornings, hamstring stretch as  needed

Percentages are off Back Squat 1RM

Rehersal round:
10 Wall Balls
5 Deadlifts
5 Lateral Bar Burpees

“Frank the Tank”
AMRAP 5, Rest 5
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

AMRAP 5, Rest 5
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

2 min cardio, T-Band 8 reps each, abduction with band on legs 20 reps.  10 each:  push ups, sit ups, pull ups x 2

RDL:  Perform seated bent over reverse fly sets of 5x8,  rest 1 minute between sets.  

Frank:  25/20/15 wall ball buy in,  12/12/12 heavy glute bridges, 10/10/10 floor to box/chair.

Basic Strength 10 am :

1. Deadlift/Push press:  5x5 each

2. 3 rft of:  20 box jumps, 15 KBS, 10 push ups, 5 burpees

200 Meter Jog 

1 Minute:
Easy Row
Active Spidermans 

45 Seconds:
Medium Row
Active Samson

30 Seconds:
Faster Row
Push-up to Down Dog

15 Seconds:
Sprint Row
Knuckle Drags

“Skid Row”
Teams of 2 breaking up work as desired:
Row 2k
1 Mile Wreckbag Run (70/50) --both partners run, switch the bag as needed. 
Row 2k

Push Press

Adaptive:  8 min airdyne,  (20 sit ups, 20 twisters, 20 wall balls) x 3 8 min airdyne
push press:  do strict press with barbell, seated in chair. 

Basic Strength Evening Class;

1. Strict Press with db:  3-3-3-3-3-3

2. EMOM 20: 2 Power clean+1 Jerk increase weight as you go and technique allows

3. "10-9-8...1 OHS 1-2-3-4...10 Burpee"

Warm up:  2 min cardio, T band 8 reps each  3x10 push up, pull up, sit up, Group Snatch instruction with empty barbell (Burgener variation)

Snatch or Power Snatch/Overhead squat

“Snake Bite”
Option A: 
For Time: 
Squat Snatch (95/65)
Chest to Bar Pull-ups
Option B: 
For Time:
Power Snatch (95/65) 
Overhead Squats (95/65) 
Chest to Bar Pull-ups
Option C: 
For Time:
Power Snatch (75/55) 
Overhead Squats (75/55) 

Cash out:  Shoulder stretches/lat stretches

Adaptive:  warm up no change, burgener as able:  shrug pull, hi pull, muscle snatch, btn press

Workout:  8-6-4-2-4-6-8  muscle snatch, 1 BTN press, ring pull ups

Basic Strength 10am

1. Filthy Fifty

Warm up:   500m row, 10-8-6-4-2 ring row, ring push up, SLRDL (unweighted)

Bench Press  5x5

Pausing Snatch Deadlift OTM x 10 sets
2 reps,  pause 3 seconds at knee and power position,
Slow release to the floor.  No dropping. 
Begin at 60% 1rm snatch and build.

9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)