Bring A Friend Day (Programming Overview: May 28 – June 3)

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We are doing a little something different for this Saturday’s 9am class and letting everyone bring a friend for a fun (yet still tough) partner workout! So if you have a friend who’s curious (or constantly gives you sh*t) about what we do this is the perfect day to bring them so they can be introduced to the gym and our community the right way.
Just send them this link so they can get signed up ahead of time: https://eastdallascrossfit.sites.zenplanner.com/freeTrial.cfm

 

Monday 5/28

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

 

Tuesday 5/29

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 8 from last week.

 

B) EMOM x 4-7 sets:

1: 12/9 cal row

2: 5 bar facing burpees + 5 deadlifts (225/155)

3: 5 bar facing burpees + 30 double unders
Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts

RX+: 15/12 cal row, 275/185 deadlifts

RX++: 315/215 deadlifts

 

Wednesday 5/30

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 position snatch @ 70-80%

+

E2MOM x 4 sets

– snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

 

B) 5 rounds for time:

– 200 m run

– 8 toes to bar

– 16 RKB swings (70/44)

 

Thursday 5/31

A) Every 6 minutes x 5-6 sets total alternating:

Station 1

– 500/400m row

– 15 wallballs (20/14)

– 15 alternating DB snatches (55/35ish)
Station 2

– 400m run

– 15 box jumps

– 15 push press (95/65)
RX+ bump reps up to 20. Scaled bump down to 10.

 

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band

 

Friday 6/1

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 6/side single leg Romanian deadlifts @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 6/2

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 6/3

8am Endurance

10am Open Gym

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