CrossFit Easton MD, Personal Training, Nutrition Systems 20170925

Weight loss easton

MONDAY (all classes)
 Warm up
200m row/run, then as a group
 
5 min of 5 each:
RD
power clean
Elbow rotations
press
back squat
Good morning


Skill work: wall ball and plank
EMOM 10 sets of 6 wall balls, plank for remainder (all in same minute)

Instruction:  Front squat technique and modifications to front rack position

Strength:  Front Squat 8x 3/ Side raise 8x8  supersets
8x3 Building if new,  80-85% if "old"
8x8 light weight, may build 

Conditioning
5 sets of 2 min AMRAP with 1 minute rests
5 push ups, 10 air squats
Scaling:  HSPU/pistols (note:  we will not cover technique on these,  do this option only
if you have bona fide HSPU and pistols with NO assistance)

Cash out:  Lat stretch and figure 4 piriformis stretch

Adaptive:  Bike 2 minutes,  30s each side planks,  Abduction seated 25 reps,  T band work, 8 reps each
No change on wall ball and plank
Strength:  Glute bridge on 2 stacks of plates  8 sets of 15 second holds, resting as needed, with side raise as written between rounds

Met con:  AMRAPS of push ups and reverse seated flys
 


TUESDAY

Warm up:
Spider man lunges
Bear Crawl

AS a group:  Tabata KBS, ball slam, plank or HS hold, sit up 3x through

Skill:  TGU or 1/2 get up (one arm OH sit up)-- 20 alternating reps

EMOM 30 min
Box jump 10
Tire flip 5 (in out if possible)
russian twist  20
Farmer Carry 50m
Push press w/db 10
TTB 5 strict

Cash out:  STRETCH

WEDNESDAY'

Warm up:  

500m Row
then as a group:

Samson stretch, child's pose shouder/lat stretch, cat and cow. 
25 barbell or pvc goodmornings
 
Note:  if you cannot achieve a good position with a deadlift, you may be given an alternative
Deadlift from plates, Sumo deadlift, Romanian Deadlift, Suitcase deadlift, KB deadlift

Object carry:   5 rounds of 5 suitcase deadlifts, 40m front rack carry (40ft)  if new, carry one KB in goblet hold. 

Strength:  Deadlift 8x3 75%

Met con:  
3rft of
12 sandbag cleans or other object such as a med ball or light barbell
400m Rucksack run
14 step ups with bag
16 burpees over the bag

Adaptive:  Warm up:  2 min bike,  12-9-6 light db cleans, sit ups.  Stretches with class

Theraband: External rotation, draw the sword, 10 reps x 2 sets.
seated band row--use crossover symmetry for 3x 20 reps

object carry:  kb clean ladder:  5-4-3-2-1  5 on right, 5 on left, then 4, 3,2,1  rest 1 minute, repeat 2x more

Clamshell lifts--https://youtu.be/a0pu5eYghs4      4 sets of 10 each leg.  

Met con:  12 sandbag cleans, 14 floor to box, 16 wall balls,  3rft

Thursday

Warm up:  1.  with PVC:  Shoulder mobs, good mornings, back squats, then 2. Group Bear complex with PVC or  barbell

Skill:  Bear complex:  EMOM 1-3 complexes adding weight

Met con:  
5 Rounds for Time:
10 KBS (70/55)
15 CTB
20 Burpees (adv:  burpee box jumps)

Adaptive:   Bike 2 minutes,  30s each side planks,  Abduction seated 25 reps,  T band work, 8 reps each
 
Bear complex:  2 upright rows, 2 cleans, 2 strict presses EMOM, build if desired

Met Con:  5 rft:
10 ball slams
15 pull ups
40s all out on the bike. 

Friday

Group warm up with med ball:
Tabata:  Slam, med ball clean, twister, partner toss 4 rounds (going to feel very met-con like by the end)  

Skill:  Db clean:  Dip Shrug Drop stand (use this time to find an an appropriate weight for you workout)

Met con:
6 min amraps x 3 with 4 minute rest build in weight with DB if possible.  Advanced option:  use kettlebells. 
200m Row buy in, then
Db power clean 2
DB Front squat 4
lunge x 6


Cash out:  whole lotta stretching

CrossFit in Easton MD, Personal Training, Balanced Habits 20170911

Balanced Habits KIckstart challenge

MONDAY

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)
60%/2
70%/2
75%/2
80%/2
85%/1

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

Back Squat
(75%/5)5

“Hard Labor” 
Teams of 3: (YGIG)
AMRAP 25:
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


Adaptive:  
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.  


TUESDAY

Warm up:
2 min cardio
5-4-3-2-1 walkouts with push ups, Strict TTB, 15s handstand hold (each round)
Mobility:
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


WEDNESDAY

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

RDL
60%/5
65%/5
(70%/5)3  
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

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Adaptive:
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

THURSDAY
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
(75%/5)2
(80%/3)2

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"


FRIDAY
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
70%/2
75%/2
80%/2
85%/1

“Snake Bite”
Option A: 
For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B: 
For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Chest to Bar Pull-ups
__________________
Option C: 
For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

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

SATURDAY
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.

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

SUNDAY

NO CLASS