Programming Overview: Apr. 17-23

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Come out and support all the EDCF athletes this Saturday at CrossFit Burleson for the Festivus Games competition! There will be a carpool leaving from the gym early Saturday morning but you can also just head out there whenever you want. If you have questions, Coach RJs got answers. Go EDCF!


Monday 4/17

A) Clean & jerk technique work

 

B) E2MOM x 20 min (10 sets)

– 1 (sq) clean + 1 split jerk

*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%

*Goal is to build to a heavy rep. If you are feeling it then test yourself.

 

C) 10 minute running clock:

– 800m run

– 20 CTB pull-ups

Then in your remaining time…

– AMRAP ground to overhead @ 60% of B

 

Tuesday 4/18

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 83%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) 8 min AMRAP:

– 12 burpees

– 12 wallballs (20/14)

*End burpees in full extension with feet off the ground.

 

C) 2-3 sets:

– 12-15 pallof presses per side

– 10-12 medball hamstring curls

 

Wednesday 4/19

A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85%

Set 6: 1-2 @ 90%

*After every set perform 8 bent over DB rows per side.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 16 alternating DB snatch 50/35

– 40 double unders

 

C) 50 single leg glute bridge per side (100 total)

*Pause at top, break up however you want.

 

Thursday 4/20

A) Pick a level based on capacity/ability…

Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:

 

Level 3

– 60/45 cal row

– 40 RKB swings (70/53)

– 20 burpee box jump overs (24/20”)

 

Level 2

– 50/38 cal row

– 30 RKB swings (53/35)

– 15 burpee box jump overs

 

Level 1

– 40/30 cal row

– 30 RKB swings (44/25)

– 10 burpee box step overs

 

B) 3 sets for efficiency:

– 20 hollow rocks

– 10 kneeling pallof presses (10/side)

– max effort chin above bar pull-up hang

 

Friday 4/21

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 4-6 @ 80%

Set 5: 3-4 @ 85%

*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep.

 

B) 3 rounds for efficiency:

– 1-2 legless or 2-3 regular rope climbs

– Max UB strict HSPU + kipping HSPU*

– 20 death march @ 2011 + 20 walking lunges

– Deadbug variation

 

*Once you’ve reached your limit on strict HSPU then switch to kipping. Perform at least 10 total each set.

*Walking lunges are performed immediately after death marches with both in a farmer’s carry hold

 

Saturday 4/22

8am Masters

9am CrossFit

10am Barbell/Open Gym

 

Sunday 4/23

8am Endurance

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