Programming Overview: Aug. 7-13

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We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY!

If you’ve been to one in the past you know we like to get, dare I say it, lit.

More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games, and the return of the waterslide!


Monday 8/7

A) E2MOM x 5 sets

– 4 back squats @ 80-85%

*Go up on weight from last week.

B) E3MOM x 4-6 sets:

– 15/12 cal row

– 12 wallballs

– 9 toes to bar

 

Tuesday 8/8

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 65-90+%

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

*RX+ bump weight to 155/105.

 

Wednesday 8/9

A) E3MOM x 5 sets

– 10 DB floor press @ 20X1

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

*Score is total completed minutes.

 

Thursday 8/10

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

  • Level III: 30-50ft handstand walk
  • Level II: 20 HS nose and toes shoulder touches
  • Level I: 2-3 wall walks (stay hollow)

Station 2 –

  • Level III: Max effort muscle up + 2 dips in 45 sec
  • LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
  • Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

  • All levels: 45 sec double unders or DU practice

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

 

Friday 8/11

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

*Try and use same weight on both KBs for contralateral lunge.

Saturday 8/12

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Sunday 8/13

8am Endurance

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