Quick change here…going to start posting workouts from Mon-Sun. You’ll see why in a second.
Monday, April 2, 2018
Warmup (10 min): Squat Therapy 3×5
Skill Work (10 min): Front Squat drills w/PVC Pipe
Strength (20 min): Front Squat OR Safety Squat
*Level 1 Back Squat 5×5
Work to moderately heavy double or triple
*Purpose is practice and exploration of intensity on new movement
Conditioning (20 min): 3-5 rounds of
1) DB or Barbell Power Cleans, 3-5 reps from hang or floor
2) KB Swings, 12-20 reps
3) DB Floor Press (vid here), 5-8 reps
*Level 1 operating at moderate intensity and lower rep ranges
Tuesday, April 3, 2018–6:30 ARC and Open Gyms
Wednesday, April 4, 2018
Warmup (10 min): 5 rounds of
:30 jumprope or jumping jacks
7 med ball passes w/partner or two
Strength/Power (35 min): 10 rounds of
Bench/Press/Push Press, 40-50% ladder down from 10 (10 reps first rd, 9 second…)
Goblet Squats, 10 reps *Scale up Double DB Squats, 10 reps
KB Swings, 10 reps
*Level 1 5 rounds, add 60-90 seconds light cardio between each round
Conditioning (15 min): “Newly Single Annie”
Single Unders/Situps 150/50, 120/40, 90/30, 60/20, 30/10
*Scale Up “Annie” Double Unders/Situps 50/50, 40/40…
*Level 1 5 rounds 30-50 single unders, :20-:30 plank
Thursday, April 5, 2018–6:30 ARC and Open Gyms
Friday, April 6, 2018
Warmup (10 min): Dynamic Warmup
Speed Strength (25 min): Band-Resisted Deadlifts
(Red Band 30 lbs resistance, Blue 50 lbs)
Sets of 5 @40-50% Deadlift Max
*Level 1 5×5
Between Sets:
1) DB RDLs or KB Goodmornings, 12-15 reps
2) Plate Raises (10/5 lbs), 12-15 reps
Conditioning (25 min): 3 rounds of
A1) One-Arm DB Clean, 5 reps/side, Scale up DB Snatch (45/30), 5 reps/side
A2) Perfect Pushups (Knees, Toes, Wall), 5-12 reps
then 3 rounds of
B1) Row 250m
B2) Run 200m or Bike 1 min, hard pace
Saturday April 7, 2018
Open Gym 7-9
*Try Sunday’s workout with a partner if you’re up for it
Sunday April 8, 2018
7 AM Mindful Lifting, LCD Soundsystem, Sound of Silver
8 AM CrossFit Class
Warmup (5 min): Shoulder Shocker x 1
Strength/Max Effort (15 min): Push Press/Bench Press
Work to moderately heavy single
Conditioning (40 min): Partner Fight Gone Bad
3 rounds w/partner, alternating work
2 min max wallballs (20/14)
2 min max calories rower
2 min max push press (75/55)
2 min max KB SDHP (53/35)
2 min max box jumps/stepups
1 min rest
