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

 

 

Do I have to be in shape to start? A fitness tip from Susan!

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

Susan came to us "in the worst shape of (her) life."  As a former athlete, she knew what to do, but needed the extra something that Nation has to get back in shape.  She decided to "give it a shot."  And never left. 

We asked what's different here?

The camaraderie--you look forward to seeing everyone here.  Everyday is  different.  Machines are all the same. There's such support from other people.  You have a trainer with you every single day.  They motivate and correct so you can see if you have improper technique.  

(This is what group training is all about--working with a coach)

What would you say to those who ask about it?

1. You don't have to be in shape. It's kinda the idea of coming here--to get in shape. 

2. You might see CrossFit on TV and these off the chart people, but don't think that's all that's here--you'll be shocked.  There are normal looking people!  I think is so great because it's such a variety of people. You do what you can, the weight you can. I can't do what some of these people do.  Your trainers modify it for you.  (that's our job!!)

and.... to anybody out there who wants to try??

"You're a fool if you don't!"

That's our Susan!!  CrossFit On!