CrossFit in Easton MD, Personal Training, Weight Loss, Boot Camps 20170905

Kickstart Orientation is Sept 15th

Kickstart Orientation is Sept 15th

Tuesday
Warm up:  

200m jog
10 Cal row
Pigeon pose, Child's pose stretch, 

adaptive:  
10 Cal Bike,  10 Bridges, Abductor stretch, child's pose stretch


400m Jog
10 cal Row
10 Snatch Warm up Complex
(snatch pull, snatch hi pull, muscle snatch)

adaptive:
10 Cal Bike,  10 push ups, 10 snatch warm up complex,  

200m Run
10 cal Row
10 snatches with empty bar

adaptive:
10 Cal bike,  10 pull ups, 10 snatches with empty bar


Snatch Instruction:  10 minutes


Conditioning
AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Assault Bike/Row
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Assault Bike/Row
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Assault Bike/Row
Max Power Snatches (115/80)

Adapted:  25 floor to box, any way you like instead of 400m Run. 

Basic Strength:
Strength Triplet:  Back squat 5 reps (medium heavy 80%) Ring Row 10 Reps, Ring Push up 10 reps

Met Con:  7 min AMRAP
200m Row
6 Power cleans
4 Burpees over the bar

Wednesday
warm up: 
2 min cardio
7 min bear complex, build to 70% PP

Adaptive:  2 min cardio, T band,  Adduction with band,  30s side plank each side.

1. Push Press
(70%/5)3
(75%/5)2

2. Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

3. Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM

Adaptive: 

Hip bridges with 45# Barbell:  5x5,  up fast, down sloooowly
Press:  5-3-5-3-5-3  heavier on the 3s than 5s, but AHAP for each sets


4. Conditioning (adaptive no change)
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

Thursday
Warm up:  2 min cardio,  10-8-6-4-2 Squat, ring pushup, Bear crawl 

Push Up progression:  15-12-9-6-3 Reps of
HSPU strict,  HSPU kipping,  decline pike push up, decline push up, push up, incline push up in rings, wall push up.  rest 1 minute between sets.  

“Walking Dead” 
AMRAP 15
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)

In “Walking Dead”, looking to have a weight on the barbell that you could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only. Options for Double Under substitutions listed below:

Drop Reps to 30
1 Minute Double Under Practice
120 Single Unders

Adaptive:  20 Wall balls, 15 glute bridge, 10 cal bike, amrap 15


Cash out:  T band work. 


Friday

Friday

Warm up:  2 min cardio
Group hip stretches
Banded monster walk, banded squats  10 + 10


Buy in:  3 rounds not for time:  seated Row x 25 reps, 12 step ups each leg, 10 kbs AHAP (70/100)

Front Squat
Work to a Heavy Single

Demo:  Squat clean thruster

Conditioning
For Time: 
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

Adaptive:  

warm up: 2 min cardio,  abductor band x 20 reps, single leg hip bridge (from seated with hands supporting upper body)

Buy in:  20 glute bridges on stacks,  double kb clean x 5 (sit on stack and swing if able), 15 push ups x3
 
conditioning:  20 cal bike, 20 med ball twisters,  20 med ball sit ups, 20 db cleans and press

Basic Strength (10 am) 

EMOM 30:  
1.  10KBs  2.  plank (ME)  3.  heavy step ups x 6 each leg  4. 10 Ring rows or strict pull ups  5.  40m walking lunge  6.  Burpees (ME in minute)


Saturday

Conditioning
5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

Sunday

5 Rounds:
30/21 Calorie Row
200 Meter  Bag Run 

Rope Climbs:  Ladder,  1-2-3-4-5