Happy 4th of July this week guys! The gym will be open regular hours all day, we’re canceling the 7:30pm Class on the 4th, what diehards are going to make 5am on Thursday? We’ll talk about that this week 🙂 If you guys are in, we’re in!
CrossFit Classes:
Monday: Jerk for 1 rep max
Tuesday: “Bulger” Run, Chest to bar pull-ups, Front squats and Handstand push-ups
Wednesday: Jason For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups/Wilmot Six rounds for time of: 50 Squats 25 Ring dips
Thursday: 75-50-25 Double Unders, 15-10-5 Toe to Bar, 3-2-1 Over Head Squats 185/135
Friday: 21-15-9 Row , Hang power clean 135/95
Saturday: Sled Push (Danger Shak and Back), KB Farmers Walk (Shack and Back), Sandbag Carry (Shack and Back), Bike 300m. Each person takes a turn on the “drag race”, starting when it seems appropriate to without backing anything up, 3 rounds each person
Conjugate:
Monday: Absolute Strength Clean and Jerk
Clean from 8″ Blocks And 2 jerks
Banded Rack Pulls 5×3
Front Squat Sticking Point 5 sets of 3 exertions
Sled Face Pulls 3 Trips
GHD Side Bends 5×20
Tuesday: Lower Body Accessories
GHR 5×5
Leg Press 5×20
Reverse Hypers Single Legged 90lbs 4 sets/side
Walking Bar GM’s 2 trips w/ safety squat bar
Scissor Kicks ankle Weights 300x
Wednesday: Rest
Thursday: Speed Strength Snatch
Mid Thigh Hang Snatch 4×2 70%, 4×2 75%, 4×2 80%
Duffalo Bar on Back, Box Squat 12×2 with 55% of Back Squat max, and 25% Chains, wide stance
SN Grip Sumo Stiff Legged 5×5
Vest + Ankle Back Extensions 100x
GHD Sit-ups 4×25
Friday: Sleds Recovery Session
Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Saturday: Max Effort Lower Body
SSQ GM Chains Wide Stance for Max
Zercher Belt Squat Lift for Max
Mid Thigh CL Pull 5 sets of 3 exertions
MedBall Shot Puts 5×20/side
Unweighted Strict Hypers 200x
Sunday: Rest
Powerlifting Conjugate:
Monday:
Holding DB’s at the shoulders 40 seated jumps
Lightened Method Deadlift Sumo set up the pads correctly in the rack
Zercher Squat 5×3, go heavy
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
Cable Oblique Crunches 3×15/side
Wednesday:
Close Grip Bench Press Against Chains K: 2/side
Close Grip 2 Board 5×3
Belt Squat SkullCrusher 5×8
Seated Cable Row, Supine Close Mag Grip, banded 5×12
Close Mag Supine Grip Pulldowns 5×10
Sledge Hammer Sideways 5×12/side, slam it HARD
Thursday:
Holding DB’s at the shoulders 40 seated jumps
Reverse Hypers 5×20
L-Sit Holds 10 Max Effort Holds
Hamstring curls Lying Ankle Weights 10 minutes
Triceps extensions Do 100-200 of them
Friday:
Cambered Bar Low Box Normal Stance K: Orange and Mini + 125
Speed Pulls, Sumo 175 w/ 1″ and micro bands 20 singles
Glute Ham Raises 5 sets
Belt Squat Marching 400 steps
GHD Sit-ups 5×20
Saturday:
Speed Bench Fat Bar 8×3 K: 50 and 1 Chain
Underhanded Grip Banded Bench 5 sets
Lightened JM Press 5 sets
Banded Seated Row 5×12
100 Pull Aparts 1″ Band
Band Rotators 3x burning/side
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