Sunday, April 30, 2017
7 AM Mindful Lifting, Afghan Whigs Black Love
8 AM CrossFit Class, Fight Gone Bad
Monday, May 1, 2017
Warmup (10 min): McGill Big 3 demo and practice (Video here)
Plyometric Work (10 min): Outdoor 3 rounds 5-10 ball slams, sprint in grass @60-70%
Strength/Basebuilding (20 min): Warmup set then Squat 5×5 @60-65%
Perfect reps, work up a sweat
Between sets: 5-8 supine ring rows and 2-3 negatives, Rx Plus sub pullups for negatives
Conditioning (20 min): 4 rounds
400m run
10 ring rows, 15 pushups. 25 air squats
*Level 1 3 rounds, Rx as written, Rx Plus sub pullups for ring rows
Wednesday, May 3, 2017
Warmup (10 min): 3 rounds
Broken Table x 10/side, Fire Hydrants x 10/side, Goblet Squats x 10
Strength (20 min): 3 rounds of
Press/Push/Bench 40, 50, 60% x 8-12
DB Curls, 8-12 reps
Box Jumps, 10-15 reps *Level 1 stepups
Conditioning (20 min): 3-4 rounds of
8 back squats @40ish%
Sprint in lot w/KB
8 goblet squats
10 second airdyne sprint or 15 second row sprint
*Level 1 2 rounds
Cashout (10 min): 3 rounds of
30 second squat stretch (bottom of squat)
15 fire hydrants/side
Friday, May 5, 2017
Warmup (10 min): Coach’s Choice
Strength/Max Effort (35 min): Deadlift test
50×5, 60×4, 70×3, 80×2, 90×1, then go up with coach’s guidance
*Level 1 5×5
Conditioning (15 min): “Single Annie”
*Level 1 3 rounds of 50 single unders, 20 situps
*Rx Plus “Annie”
Cashout (5 min): Spend 1-2 minutes total hanging from bar
