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

Kickstart Orientation is Sept 15th

Kickstart Orientation is Sept 15th

Warm up:  

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

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)

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

200m Run
10 cal Row
10 snatches with empty bar

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

Snatch Instruction:  10 minutes

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

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

2. Jerk from Rack

3. Romanian Deadlift
Percentages are off Back Squat 1RM


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.

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” 
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. 



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

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


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)


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


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

Rope Climbs:  Ladder,  1-2-3-4-5