Carrie and I are both in Madison for the Games! Look for me in the background judging, and you’ll never find Carrie, she’s doing athlete control behind the scenes in the bunker well hidden from prying eyes!
CrossFit Classes: Yes, we’ll be scaling these workouts… Yeesh!
Monday: “Holbrook”
Tuesday: Push Press for 5 RM
Wednesday: “Severin”
Thursday: “Luce”
Friday: 30 Second Hollow Rock, 30 Second Hollow Arch, 30 Second Plank, 30 second facedown GHD hold, 10 rounds for quality, hold a weight on the ghd if needed
Saturday: “Garrett”
Weightlifting Conjugate:
Monday: Upper Body Accessories
Handstand Push-ups do 45
Elbows Out DB Extensions 3×15
Strict DB Kickbacks 3×20
Single Arm Cable PullDown 5×20
Lying Rear Delts DB 5×20
Tuesday: Rest
Wednesday: Speed Strength Clean and Jerk
Banded Power Clean from 8″ Blocks no jerks 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands
Follow the 20×1 Concentric Jerks
Banded Sumo DL 20×1 55% of best Sumo DL +25% bands
Ankles + DB’s 40 Seated Jumps
Face Up Holds accumulate 10 minutes with weight
Single Arm Rear DB Flyes 6×20
Thursday: Sleds Recovery Session
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
Friday: Absolute Strength Snatch
Below Knee Hang Snatch
2 Board Bench Press7x1 90%
Press Sticking Point at the forhead 5 sets of 3 exertions
Single Arm Allen Lift 5×15
Reverse Hypers 180lbs 5×12
Saturday: Dynamic Effort Lower Body
Straight Bar on Back, Box Squat 12×2 50% + 25% Bands Wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
Glute Ham Raises 5 sets all out
Seated Bandy Abduction 200x 1” band
Reverse Hypers Single Legged 90lbs 4 sets/side
GHD Sit-ups 4×25
Sunday: Rest
Powerlifting Conjugate:
Monday:
40 Seated Jumps Wearing Ankle weights and holding DB’s
Low Box Narrow Stance Back Squat -SSQ
Leg Press 5×8, go heavy
Glute Ham Raises 5 x max reps
Reverse Hypers 3×20
One Handed Farmers Walk 3 trips/side
Wednesday:
Freak Bar Against Chains K: 2/side
Max Reps 85 in 3 Minutes
Rope Cable Extensions 5×10
Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8
Pull-ups 5×5, use bands if needed
Single Arm Allen Lift 5×15, use a sizable DB
Thursday:
40 Seated Jumps Wearing Ankle weights and holding DB’s
Reverse Hypers 3×30
L-Hang 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 + 105
Speed Sumo Deads 160 w/ 1″ and micro bands 20 singles
Inverse Curl Negatives 25x
Seated Bandy Abduction 3 times burnt
Allen Lift 5×8
Saturday:
Multi Grip Bar w/Bands: 8×3 K: 65 Micro Bands
4 sets alternating DB’s 40’s max reps, DB Bench Press
Triceps DB Kickbacks Palms Down 4 sets
Barbell One Armed Row 5×8/side
100 Lying Bandy Sweeps
Lying DB Rotators 3x burning/side
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