August 26 - September 1, 2019

Monday, August 26, 2019

CrossFit

Front Squat Waves week 11

3 - 2 - 1 @ 74% -80%- 84%

3 total sets

stress to folks that the set of 1 is a

HEAVY single, but not so heavy that you will miss.

superset with

30 second side plank each side

Conditioning, For Time

40 AAB Cals

30 Deadlift 155/105

20 Chest to Bar Pull Ups

rest 1 min after the first round

complete 1 more round for time,

RP-Fit Bootcamp

Strength (20 mins)

Build

5x3 Deadlifts @ 82% of 3rm

superset with

:30 DBL Farmer's Hold

8 SA Bent Over Row, each

-OR-

Stamina

For 8:00 build to moderately heavy 3rm deadlift

Then:

5RFT, 10 min cap

10 push ups

12 deadlifts 135/95

14 air squats

Conditioning

Workout originated by NCFIT

Every 3:00 for 15:00

200m run

30 double unders

15 dbl DB Push Press 50/35

*may be completed fully outdoors

Tuesday, August 27, 2019

CrossFit

Conditioning, 17 min cap

Chipper with Partner

"Run and Pump"

400m Run

40 Bench Press 135/95

400m Run

30 Bench Press 165/115

400m Run

20 Bench Press 185/125

400m Run

10 Bench Press 205/135

rest 8

5 rounds for time with Partner

17 min cap

24 TTB

24 Goblet Squats 55/35

30 HSPU

Modifications: RP-Fit
Bench press = floor press
TTB = knees to elbow
HSPU = seated strict press with dumbbells

Wednesday, August 28, 2019

CrossFit

Accessory Strength

12 min EMOM

RFESS

x6 ea side

Palof Press

x6ea side, controlled breath at extension

Upright Flys with Plates

x12

Conditioning, 22 min at a sustained pace

Row at a moderate pace*

500/450m

30ft HS walk

200ft Bucket Carry

3 successful spear throws

RP-Fit Bootcamp

OBSTACLE WEDNESDAY

Running Clock - 42 Mins

Part A) 12 mins

1 Mile Weighted run (vest/wb)

Max Dball Carry Feet

3 Dball over shoulder each drop

-rest 5-

Part B) 10 mins

100 Wallballs (20/14)

Every drop = 5 burpees

-rest 5-

Part C) AMRAP 10

Max AAB Cals

Even Min - Tire Flip x 2

Odd Min - Box Step Over w/ plate x5 (45/35)

**Stagger Start if needed
**Scale as needed
Part A - scale weight
Part B - Scale WB reps
Part C - scale reps

Thursday, August 29, 2019

CrossFit

Conditioning

On the 2 minute

12/9 Cal AAB

Thruster 115/85

workout is complete when 65 reps

of thrusters are completed

*scale accordingly*

Floating Deficit Clean Deadlifts

(adv athl standing on 45#plate)

5 x 3 @ 70-75% of best clean

2 sec pause at lift off

2 sec pause at knees back

2 sec pause at power position

floating means the bar doesn’t touch the ground

RP-Fit Bootcamp

TABATA THURSDAY

Strength (20 mins)

Build

Back Squat - 20 Rep WK7

20 mins to build up to moderately heavy 20 reps set, should be 5-10 #'s heavier than last week

SS w/ stretch/roll/wall therapy

-OR-

Stamina

EMOM16

1) Row 12/10 cals

2) 8 Back Squat 165/115

3) 8 burpees over rower

4) 8 single leg hip ext ea, weighted

Tababta Thursday

:20s work, :10s, 8Rds, 4mins

1) shuttle runs
1) Bucket Carrys

2) DB Thrusters 55/35
2) Burpee Over DB

3) Ring Rows
3) Air Squats

4) Plank Transitions (Hi - Low)
4) V-ups

Alt between movements
2 moves per tababta, 4 tabatas
Rest :30s btw each

Friday, August 30, 2019

CrossFit

Snatch

Slow first pull Doubles@ 62-68%

6 - 7 working sets

from lift off until just past the knee,

the lift is slow and controlled

accelerate aggressively once bar is

past the knees

5-10 seconds between lifts

Conditioning

14 min AMRAP

40 DU

24 Alt DB Snatch

24 Single DB Lunge (hold any way)

10 Strict Pull ups

RP-Fit Bootcamp

WODAPALOZA DAY

5 min warmup movements

WZA WOD #2

16 Minute AMRAP:

40 Alt DB Snatches (35, 20lb)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

8 min rest

WZA WOD #1 (MOD)

9 Minute AMRAP

3 BB Press Power Snatches (45, 35lb)

3 Overhead Squats (45, 35lb)

30 Singles Unders

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30... etc..) at the conclusion of each round.

Post Class (Opt'l)

Cool Down = 1K Row

Saturday, August 31, 2019

No Class at Gym.

Outdoor workout at the park. See coaches for details.

Sunday, September 1, 2019

Engine Build

EMOM 30

Min 1: 10/8AAB Cals

Min 2: 30 DU + 3 Burpees

Min 3: 10 GHD Sit uP + 10 GHD Hip Ext

Min 4: Sandbag Run (bottom of driveway)

Min 5: 100ft Med Ball Lunge 20/14

4 Sets for quality

Accumulate 45 seconds of a bar hang

Single Leg RDLx10 each leg

Halkf Kneeling Single Arm OH Press

with KB, x 8 ea arm