Programming Overview: Aug. 20-26

Screenshot 2018-08-20 at 4.29.25 PM

Week 1 of the handstand course is in the books after a strong showing on Saturday. Remember to do your homework! Goal is to walk 4 feet at least 3 times this week! Already there? Try 5 rounds of 4 feet for time. Remember to record your name on the board when you completed a level!


 

Monday 8/21

Last day on Clean & Jerk mini-cycle!

  1. A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

*Goal is to build heavier than last week. If it feels good, test a new weight.

 

  1. B) E3MOM x 4-6 sets @ 90% pace

– 200m run

– 5 power clean & push jerk

– 7 burpees over the barbell

RX+ 155/105

RX 135/95

Scaled 115/75, 95/65, 75/55

*Push the pace but keep round times the same.

 

Tuesday 8/22

A) E2M x 8 sets:

– 1 front squats

*Heavier than last week’s 2s. These should be around 92-95%.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10-20 wallballs 20/14 to (10/9’)

3: 6-8 pull-ups

 

*RX+ row 15/12 cal, 20 wallballs, 2-4 bar or ring muscle-ups

 

Wednesday 8/23

A) 6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 Russian KB swings (70/44)

– 8 front loaded sandbag squats

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 DB push press (35/25ish)

– 20 double unders

R3M

6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 toes to bar

– 8 box jumps w/ step down

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 double KB deadlifts (70/44)

– 8 ring rows

 

*Pace all 4 AMRAPs the same.

 

Thursday 8/24

A) E3MOM x 4 sets:

– 10 close grip bench press

– 8-10 pull-ups

*CGBP should all be at last week’s heaviest set.

*Goal on PUs is to go UB for a tough set of 8-10 add weight, do your body weight, or add a band.

 

B) 3 sets:

– 1000m row @ 90%

– R4M

 

*Goal is to finish at same exact time each set and keep within 5 sec of your 750m pace from last week.

 

C) 3 sets:

– 10 slide hamstring curls w/ pause

– 15 bent over reverse flys

*Heavier than last week.

 

Friday 8/25

A) E2.5M x 8 sets:

– 2 deadlifts

– alternate each set for 4 sets each

  • 8 tall kneeling DB press
  • 8 push-ups @ 3030 tempo

*Deadlifts should be around 85-90ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 20 front rack reverse lunges

– 6-8 strict toes to bar w/ pause at bottom

– 20 alternating elevated psoas marches

– 10 chest supported rows w/ pause at top

 

Saturday 8/26

8am Masters / Barbell

9am CrossFit

10am Intro to CrossFit / Handstand Course

 

Sunday 8/27

8am Endurance

10-12 Open Gym