Sunday, June 10, 2018
7 AM Mindful Lifting, Kraftwerk, Autobahn
8 AM CrossFit Class–Dealer’s Choice (“Fran” or…)
Monday, June 11, 2018
Warmup/Skill (10 min): Demo PVC Goodmorning then
3×10 Goblet Squats, Glute Bridges, PVC Goodmorning
Strength (30 min): Sumo Deadlift
10 min warmup sets of 3-5 at 50, 60, 70% of heavy double from May 14
20 min EMOM at 80-85% OR a double every 2 min
*Level 1 5×5 w/light cardio & Simple Seven practice between sets
Conditioning (20 min–15 min cap): “Helen of Troy” 3 rounds of
12 goblet squats *Scale up DB Thrusters (35-40/20-25)
21 KB Swings
10 humane burpees *Scale up 20 Burpees *Comp to time on May 14
Tuesday, June 12, 2018–6:30 ARC and Open Gym
Wednesday, June 13, 2018
Warmup (10 min): Demo, then PVC Grace & PVC Isabel
Speed/Repetition Strength (40 min): Rounds of
Push: 5-8 DB Split Stance Press, Floor Press, or Level 1 5×5
Pull: 5-8 Pullups OR 7-12 Ring Rows
Hinge: 5-8 BB Cleans (75-95/43-63), or Level 1 12 KB Swings
Cardio: 2 min run (47 & Back), bike, or row
Footwork: Practice jumprope at your level for 60-90 seconds
Cashout (10 min): 50-100 of
Band Pushdowns
Band Pulldowns
Band Pullthroughs
Thursday, June 14, 2018–6:30 ARC and Open Gym
Friday, June 15, 2018–Back to Basics Day
Warmup (10 min): Form Check Simple Sevens
*good chance to level up (e.g, can you do toe pushups now)
Strength/Volume (30 min): Squats
5 min warmup
20 min, 35-45 reps adding 5-10% from last week
5 min cooldown with squat stretch
*Level 1 5×5
Between Sets: (Conditioning Effect)
Run or Row 1 min
Conditioning (15 min): EMOM 8 min
:00s Power Clean 3 reps (Grace weight), 10 KB Swings
*Level 1 do 12-15 KB Swings
:30s 10 Pushups, 10 Situps *Level 1 5-8 of each
Cashout: Accumulate 2-3 min side planking (rotate as you like)
