wods

Crossfit Gym in Easton MD, Nation WODs and Boot Camp BRING A FRIEND WEEK

Nutrition coaching Easton md

Warm up:  200m Row,  3x8 Squat, Push up, Ring Row, PVC Goodmorning

We will repeat these couplets over the next several weeks.  Use the first few weeks to feel out how heavy you can lift for each movement, at the prescribed reps.  Each week you will get heavier, with fewer reps.  WRITE DOWN YOUR RESULTS.  There are some notebooks on the cubbies—please use them.

Monday:

WOD 1:

5RFT

45:15 work:rest

KBS, Row, Burpee

 

10 minute Power Clean Instruction /Pull up Progression discussion

 

WOD 2:

21-15-9

Hang Power Clean (65/95 or 95/135)

Pull up

 

Cool Down: 

Hip opener stretches

Lat roll and stretch

 

Tuesday

 

Strength Couplet

10 minutes for instruction and warm up to working weight

EMOM 10

Back Squat and DB Press5x8 (building)

 

WOD

AMRAP 7

10 Wall Balls, 5 Pendlay Row (135/185 or 95/135)

 

Cool Down:

Roll Upper back,  Couch stretch,  soleus stretch

 

Wendesday

 

Strength Triplet

Work in teams of 3

Bench press 5x8 (building),  Heavy DB step ups 5x8 each leg,  200m Row

(Take 10 minutes for instruction and warm to working weight)

 

WOD

7 min AMRAP

7 thrusters (65/95) (95/135),  7 BBOTB,  7ttb

 

Cool Down:

Down Dog to plank to up dog x8

Hip openers,

Pec stretch and roll

 

Thursday

 

Warm up #2

3 rounds

50’ high knees

50’ butt kicker

25’ walking lunges

25’ spiderman lunges

10 PVC pass thrus

5 PVC OH squats

 

WOD

Kelly

 

Strength

Pull up Dip Complex:  6 sets:  5 dips, 5 pull ups (alternating grip each set)

 

Friday

 

Strength Couplet

Deadlift/ OHS5x8, EMOM

Take 10 -15 minutes for mobility and instruction and warm up to your working weight.  Progress your deadlift and OHS as your mobility requires!!

 

WOD

10-20-10-20

Box jump, DB Snatch (alternating) 25/45

 

Cool Down:

PVC pass thrus

Child’s pose armpit stretch

Roller to upper back

Hamstrings/ Quads

 

 

Saturday

 

Skills

Clean Complex—5 minutes warm up, then1 Complex,  EMOM for 10 minutes

Snatch Complex—5 minutes warm up, then 1 complex EMOM for 10 minutes

 

For athletes who do not Snatch:

5 minutes to warm up to weight, then1 BTN press, 2 PP, EMOM

 

WOD:

3 rounds

40 ft OH walking lunge

40 DUs

40 ft OH walking lunge

1 minute plank

 

Partner 2k row

 

Sunday 

Row 2k

10-8-6-4-2 Hang power cleans alternating with

20-40-60-80-100 m  sprint  

10 hpc/20m sprint,  8 hpc/40m sprint,  ......

Row 2k 

WODs June 20-June 26

Monday

1.  Conditioning
3 RFT:  Christine-ish
400m Run
12 Deads, bodyweight
21 Box Jumps, 24/20

2.  Conditioning
42-30-18 reps for time of:
SU
KBS 45/35
Calorie Row

Tuesday

Accessory Work
5×1 Snatch Pulls, Climbing: Build to working weight with good technique.

Snatch/Clean
EMOMx10: 1 Squat Snatch

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

 

WEDnesday

1. Barbell Conditioning

With a running clock… If you are not snatching, one will be a power clean, the other will be a full clean. 

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
Nancy:  5 ROUNDS 15 OHS 400m run.

Thursday

5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders, 100/80
9 TTB
12 DB Snatch, 70/50 (6/side)

EMOM 10:  15 DUs or EMOM 7 15 DUs and 3 min max burpees

 

Friday

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Partner Row Conditioning
5x 30 Calorie Row, work with a partner and trade off.
 
3.  Midline
Accumulate 1 min in a L sit on parallettes

 

Saturday
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk

2.  Kelly in aboat
5 RFT:
30 Calorie Row

30 Box Jumps, 24/20
30 Wall balls, 24/20

Sunday

6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
 
3.  "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats