Programming Overview: Sep. 18-24

0 Flares 0 Flares ×

IMG-4852

Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend.


 

Monday 9/18

A) E2.5M x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

*Build slightly heavier than last week.

 

B) EMOM x 4-6 sets:

1: 12/9 cal row

2: 20 double unders + 4-8 toes to bar

3: 6 DB burpee box step-ups (35/25/hand)

 

*RX+ row 15/12 cal and do 30 DUs with 8 T2B.

 

Tuesday 9/19

A) E2M x 8 set:

– power clean + push jerk

*Build to a heavy single rep.

 

B) “Grace”

– 30 clean and jerks for time (135/95)

*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 95/65 or 75/45.

 

C) 3 sets for quality:

– 12 hollow hold banded psoas march (band around feet)

– 12/side single leg banded glute bridge (band around knees)

 

Wednesday 9/20

A) E3MOM x 4 sets:

– 5 Romanian deadlifts @ 30X1

– 5-10 supinated strict pull-ups

– 10 lemon squeezes from hollow position

*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.

 

B) 20 min AMRAP at 80-90%:

– 10 DB snatch – alternating (50/35)

– 10 abmat sit-ups

– 10 prisoner lunges

– 5 CTB pull-ups

– 10 NPU burpees

– 30 double unders

*This is what we have been building to. Time to test your ability to pace!

 

Thursday 9/21

A) E3M x 4 sets:

– 5-7 bench press @ 20X1

– 8-10 bent over DB torso rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) 5 rounds for time:

– 200m run

– 12/8 hand release push-ups

– 10 box jumps – step down (24/20”)

 

Friday 9/22

A) E2MOM x 5 sets:

– 3 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap BB front rack carry @ 1RM FS

– 8/side single leg DB hip extension (from ground)

– 20-30 L-hang flutter kicks

– 12 x bent over reverse fly @ 2110 (no swing)

 

Saturday 9/23

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/24

8am Endurance

Open Gym TBD

0 Flares Facebook 0 Twitter 0 Google+ 0 Pin It Share 0 0 Flares ×