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 heavy double
*Level 1 5×5 deadlift
Between sets:
1) Slingshot Shuffles, 5/side
2) Walking lunges, 5/side
Conditioning (15 min): “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
Tuesday, May 15, 2018–6:30 ARC and Open Gyms
Wednesday, May 16, 2018
Warmup (10 min): Shoulder Shocker 3 x 10
Demo (10 min): Band-Resisted Pushups (Video here)
Max Effort (25 min): Rounds of
:20/:30/:40/:50 Max Band-Resisted Pushups (1st rd :20, 2nd :30, etc)
*Level 1 5×5 Pressing Movement
20 Face Pulls
7-12 DB Curls
:75 cardio (200m run, bike or row)
Conditioning (15 min): 2-3 rounds w.partner or two
Carry 100-200 lbs total 200m
50-100 KB Swings total
Optional Cashout: 800m run (Whitcomb & Back)
Thursday, May 17, 2018–6:30 ARC and Open Gyms
Friday, May 18, 2018
Warmup (10-15 min): Coach’s Choice
Speed Strength (20-25 min): 6-10 rounds of
Squat 40-50%, 2-3 reps *Level 1 5×5 Squat
20 Band Pushdowns
Bike or Row :30
Conditioning (20-30 min): Rounds of
Med Ball Squats, 3-8 reps
Slingshot Glute Bridges (vid here), 7-12 reps
7-12 One-Arm KB Swings/Side
7-12 Ring Rows *Scale Up 5-8 Pullups
400m run OR 500m row
Saturday, May 19, 2018–7 to 9 Open Gym
Sunday, May 20, 2018
7 AM Mindful Lifting, Drive-By Truckers
8 AM CrossFit Class: 1) Max Snatch, 2) “Isabel”
(Standards here…same idea as Grace: 3-7 min standard)
