Programming Overview: Oct. 1-7

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The East Dallas Throwdown on Saturday was a blast! Thanks to everyone who came out and competed or participated. I love seeing how everyone comes together for events like this!

Here is a breakdown of how everyone did by placing thanks to Coach Jon’s Excel skills.

Also, we’ve got Throwdown shirts for sale which also commemorate our 7th birthday. These are for sale on the website and at the gym! Even if you didn’t do the Throwdown this weekend you are welcome to them! They are pretty sweet. Check them out here: http://www.eastdallascrossfit.com/shop/


 

Monday 10/1

A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 2.

 

B) Every 3 minutes x 4-6 sets

– 250/200m row

– 12 wallballs

– 8 pull-ups

– 4 burpees over the rower

 

Tuesday 10/2

A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

Wednesday 10/3

A) E2M x 7 sets:

– 3 bench press @ 32X1 tempo

– 6 bent over barbell with pause at torso

*start deadlift weight at heaviest set of 5’s weight from last week.

 

B) For time:

– 30/24 cal row

– 30 toes to bar

– 30 box jumps w/ step down (24/20”)

– 30/24 cal row

– 30 RKB swings (53/35)

– 30 HR push-ups

– 30/24 cal row

 

Thursday 10/4

A) Every 90 sec x 8 sets:

– halting snatch deadlift @ knee +

snatch pull +

snatch

 

B) 5 sets @ 90%

– 200m run

– 8 overhead squats (95/65)

– R60S

 

Friday 10/5

A) E3MOM x 5 sets

– 5 deadlifts @ 3111 tempo

– 7/side half kneeling DB press @ 2111 tempo

 

B) 3 sets for time:

– 10/side single arm KB front rack walking lunges

– 10 chest supported rows with pause

– 20 banded hamstring curls with pause

– 8/side plank knee to opposite elbow (controlled)

 

Saturday 10/6

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/7

8am Endurance

10-12pm Open Gym

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