Programming Overview: Apr. 30 – May 6

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We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!


 

Monday 4/30

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

 

B) Every 2 minutes x 4-5 sets:

Station 1: 32/24, 26/18, or 20/15 cal row

Station 2: 20 wallballs + 10 burpees

*Scale reps as needed to keep intensity up.

 

Tuesday 5/1

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95+%

*First 3 sets use a pause on the catch.

*Last day for the cycle.

 

B) 5 rounds for time:

– 50 – 40 – 30 – 20 – 10 double unders

– 15 – 12 – 9 – 6 – 3 shoulder to overhead (135/95, 115/75, 95/65, 75/45)

– 6 burpees over the barbell

 

Wednesday 5/2

A) E2M x 3 sets:

– 3 position clean @ 55-65%

(high hang, hang, floor)

+

E2MOM x 3 sets:

– 2 position clean @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position.

 

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

 

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

Thursday 5/3

A) 2 times through:

6 min @ 80-90%

– 500/400m row

– in remaining time:

  • 4 toes to bar
  • 6 box jumps
  • 8 push-ups

R3M

6 min @ 80-90%

– 400m run

– in remaining time:

  • 4 CTB pull-ups
  • 6 RKB swings (70/44)
  • 8 jumping lunges

R3M

 

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

 

Friday 5/4

A) E4MOM x 3 sets:

– 10 bench press

– 10/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:

– 20 alternating dual KB front rack walking lunges

– hand over hand sled pull (heavy and fast)

– 20 hollow rocks

 

C) 3 sets for quality:

– 10 bicep curls

– 10 tricep extensions

 

Saturday 5/5

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/6

8am Endurance

10am-12pm Open Gym

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