Week of June 3-9

Week of June 3-9

Sunday, June 3, 2018 7 AM Mindful Lifting, 8 AM CrossFit Class: The Good, The Bad, and The Felony Monday, June 4, 2018 Warmup (10 min): 30-20-10 (total reps) One-arm KB swings (light), Fire Hydrants, Frog Pumps Strength (25 min): Sumo Deadlift 4 Ascending sets of 5,...

Week of May 29-June 3

Tuesday, May 29, 2018–6:30 ARC and Open Gyms Wednesday, May 30, 2018 Warmup (10 min): Bandapalooza 5 rounds of 10-20 Pullaparts, 5-10 Pushdowns, 10-15 Air Squats Strength (25 min): 7-10 rounds of 1) Floor Press (BB or DB–vid here), 3 reps at 50-60%, 3...

Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5×5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal...

Week of May 14-20

Monday, May 14, 2018 Warmup (15 min): AMRAP 10 (Warmup Pace) 5 ring rows, 10 band pullaparts, 5 pushups 10 broken table/side, 10 air squats, :20-:30 plank Skill Work/Demo (10 min): Sumo Deadlift Include light warmup sets Max Effort (20 min): Sumo Deadlift Work to...

Week of May 7-13, 2018

Monday, May 7, 2018–Testing Day!! Warmup (10 min): Squat Therapy 2×5 Skill (10 min): Spotting Safety Squat and Bailing on Front Squats Strength (25 min): Work to Max Front Squat or Safety Squat Suggested Rep Scheme 50×5, 65×3, 80×2, up by 10%...

Week of April 30-May 5

Monday, April 30, 2018 Warmup (10 min): Dynamic/Outdoor Skill Work/Fun Shit (15 min): Medicine Ball Cleans then 3×10 Med Ball Cleans, Pushups Strength/Max Effort Practice (20 min): Front Squat or Safety Squat 50%x 5, 60%x 4, 70%x 3, 80%x 2, 90%x Max Reps (using...