Easton Gym CrossFit Boot Camp Weight Loss 20170619

MONDAY

500m Row,  Group Burgener instruction,  with focus on muscle snatch

Power Snatch

E2MOM:  High hang squat snatch

Beginner will power snatch or power clean if shoulder issues

 

Squat

Back Squats: 

5 @ 60-65-70%

Rest 3 minutes

4 @ 65-70-75%

Rest 3 minutes

3 @ 70-75-80

Beginners will NOT add weigh inside each wave. 

 

Met Con

AMRAP(coach determines time)
10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)
10 Sandbag ground to shoulder 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row

 

TUESDAY

Warm up: RunRow 200m , then 10 walking lunges, 10 push ups, 10 sit ups, 3 rounds

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks

10 Superman Rocks

 

Teams of 3,
AMRAP 25

10 Bag Zercher Reverse Lunges (5/side),
10 Alternating Bag Shoulders,
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

 

WEDNESDAY

 

500 m Row or 400m run,

3 rounds

10 med ball cleans

10 slams

10 OH walking lunges, active shoulders

 

Power clean instruction:  dip shrug, dip with elbows hi and outside, fast elbows.

 

 

 

For Time:

10 Power Cleans @ 70% of 1RM Power Clean

8 Power Cleans @ 75% of 1RM Power Clean

6 Power Cleans @ 80% of 1RM Power Clean

4 Power Cleans @ 85% of 1RM Power Clean

2 Power Cleans @ 90% of 1RM Power Clean

 

Beginners do not add weight and perform 200m row between sets.

Met con:
In a 4:00 Window:
400 Meter Run, 18 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

In a 4:00 Window:
400 Meter Run, 14 Barbell-Facing Burpees, Max Power Cleans ((155/105))

Rest 4:00

In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (185/125)

Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.
Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.
Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

Notes on this:  If you are a fast runner, do not make modifications, except for your weight. If you are a slow runner,  decrease run to 200m.   

THURSDAY

Warm up:  400m Row,  coach’s choice mobility

Baseline:  for time 500m row, 40 squats 30 sit ups 20 push ups, 10 pull ups

EMOM 20

Minute 1 stone to shoulder x 6

Minute 2 Pendlay Row x10

Minute 3 Deadlift x 15

Minute 4 Farmer Carry 80’

 

 

 

FRIDAY

SPLIT JERK SKILL

Jerk Balance
3 sets of 3 foot work only

3 Sets of 3 – Empty Barbell/pvc
3 Sets of 3 – Light Load / empty barbell

 

Set #1 – 3 Reps @ 50% of 1RM Split Jerk

Set #2 – 3 Reps @ 55% of 1RM Split Jerk

Set #3 – 3 Reps @ 60% of 1RM Split Jerk

Set #4 – 3 Reps @ 65% of 1RM Split Jerk

Set #5 – 3 Reps @ 70% of 1RM Split Jerk

Set #6 – 3 Reps @ 70% of 1RM Split Jerk

Set #7 – 3 Reps @ 70% of 1RM Split Jerk

 

Teams of 2

40 burpees

40 ball slams

600m run

30 burpees

30 wall balls

600m Run

20 burpees

20 box jump

600m run

YGIG,  both run at the same time

 

As time permits

OTM x 10 (5 Rounds):
Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Beginners use and empty barbell

 

SATURDAY

Warm up:  2 sets of200m row, bear crawl down and back, 10 ring rows, 10 squats

Group Snatch instruction:  Dip, Zip, Flip

Teams of 3:
100 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (75/55)
100 Toes to Bar
100 Power Snatches (75/55)
100 Box Jump Overs (24″/20″)
100 Calorie Row

Individually

50 Calorie Row
40 Box Jump Overs (24″/20″)
30 Power Snatches (75/55)
30 Toes to Bar
30 Power Snatches (75/55)
40 Box Jump Overs (24″/20″)
50 Calorie Row

4 Sets – On the 3:00:

10 Romanian Deadlifts

25 Low Banded Rows –seated

 

SUNDAY

TBA

 

 

Crossfit Nation in Easton MD Workout of the Day Bootcamp September 26- October 2 2016

Yay, JOANNE!!!  Congratulations!  Look at her smile! 

Yay, JOANNE!!!  Congratulations!  Look at her smile! 

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

Coaches!!  Start a clock at the start of your class and stick to the timer!  Remember, there is LOTS of time to coach lifts/movements during the sets/conditioning. 

MONDAY

0-8 minutes: Warm up:  500 m row, then group Burgener and C+ J demo

8-12 Specific Demo:  OHS, Front squat, Pull up, Wall ball

With a running clock, lift E2MOM

1.  Clean and Jerk
5x3 Squat Clean and Jerk at 85% - no TnG

2.  Overhead Squat
2 set of 7 Overhead Squats,  heavier than last week.

3.  Front Squat
5x3 Front Squat at 85% across

4.  Conditioning 

10!  Pull up, Wall ball

Boot Camp: 

EMOM 22 minutes Clean and Jerk for 5x3,  Deadlift for 2x10, Front squat for 5x3,

Conditioning:  10!  Ring rows, wall ball

 

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

TUESDAY

Warm up (0-8min):  500 m Row, then Alternating Tabata:  Bear crawl, kbs, goblet squat, burpee

10-13Specific Demo

At 15 minutes after start of class:

1.  Conditioning
With a running clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees
 
2. Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

WEDNESDAY

Warm up:  AMRAP 6 min:  200m row, 30 jump rope,  15 Goblet squats,

6-10 minutes:  Burgener warm up clean only, 

10-12Specific Demo and warm up

At the 15 minute mark after class begins:

1.  Clean and Jerk*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

2.  Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

3.  Pull up/ MU skill work.  If you have muscle ups:

2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

 

Boot Camp: 

Strict Presses:  E2MOM8 Pressses, increasing load for 12 minutes

Conditioning:  800m Row, 20 weighted step ups, 21 Hang Power cleans, for 3 rounds

THURSDAY

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

Warm up:  2k row (time cap 10 minutes)

15:00

For 4 rounds

A1 Split squat 8 reps each leg

A2 RDL 6 reps

A3 1minute weighted plank

EMOM 10:  DU,  burpee, situps, rest

Mobility

 

FRIDAY

Just a reminder!  Your coach will start class at its designated time, so if you are early and are warmed up early, go do some mobility. 

DO NOT GET EQUIPMENT OUT. 

You do not know what your coach is planning.  If you are late, expect to be doing burpees (even 5 minutes late).  Nothing will get you warmer faster.  Note that all classes should be under load and into their first sets by 15 minutes into class.  This means a 5 to 10 minute warm up and demo and then we MOVE ON.

 

If you are doing the ESAC,  you should take at the very least Friday off and do nothing but mobility.  If you are a masters athlete, do some light rowing on Thursday, and then mobility on Friday.  No WODS either day.

 

1.  Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2.  Skill Conditioning
300 Double Unders for time

 

SATURDAY/SUNDAY:  Coach’s Choice!!