This is Coach Justin’s last week at EDCF. We would like to thank him from the bottom of our hearts for being a great coach and leader over the past 3 years. Stop into his 6:30 or 7:30pm class this Thursday and tell him bye!
We are hosting another Birthfit Dallas Postpartum Series starting next Monday, October 3rd. If you are a new mom or know someone that is send them this way! This series is perfect for both avid CrossFitters and those looking to start their fitness journey post pregnancy.
An all new Prep Course is starting up next Monday. If you know someone who is interested in getting into CrossFit then this is their first step! You will also get 50% off your next month’s dues if they decide to join.
Monday 9/26
A) Build to 85% of 1RM power clean
+
Every 30 seconds x 6 minutes (12 sets)
– 1 power clean @ 85-90%
B) 20 minute AMRAP (80% intensity, constant pace)
– 400m run
– 6 muscle ups OR 12 burpee pull-ups
– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)
Tuesday 9/27
New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
B) EMOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)
C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row
Wednesday 9/28
A) Deadlift
– Build to a heavy TnG 5 reps in 12 min
*A “heavy” set is established right before form starts to break down.
B) Every 2 min x 18-24 min (5-6 sets of each)
1: 8 deadlifts @ 70-75% of A
2: 30-50 double unders + 10 toes to bar
Thursday 9/29
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)
B) Every 6 minutes for 24 min (4 sets)
– Run 400m
– AMRAP until clock reaches 4 minutes:
- 10 push ups (chest to ground)
- 10 box jump overs (24/20”)
– R2M
*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.
C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball
Friday 9/30
A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 10 reps @ 70+%
*Try and maintain same weight for sets 4&5. Go slightly heavier than last week on sets 4-6 if able.
B) 3-4 rounds for efficiency:
– 50ft. overhead barbell “yoke” carry (watch video)
– 10-20 seconds hanging L-hold
– 20 alternating front rack box step ups (knee height – build in weight if able)
*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.
Saturday 10/1
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk focus
Sunday 10/2
8am Endurance