August 23

Weightlifting Wednesday

*Please come in and mobilize before classes start!

Part A)  E2MOM for 8 Mins (4 Working Sets) - Snatch

2x3 @ 60%

2x3 @ 65%

 

Part B) E2MOM for 6 Mins. (3 Working Sets)

5 Back Squats

*Perform all sets at 65% of 1RM 

 

Part C) E2MOM for 10 Mins. (5 Working Sets)

3 Push Press

*Perform all sets at 65%

 

Part D) 

4x5 Snatch Grip Deadlifts @ 70%

4x5 Box Jumps (30/24)

*Depending on time available, we may not be able to finish part D as part of class, but please try to finish on your own time!

August 22

Tech - E90Sec. for 9 Mins. (6 Sets)

Sets 1-3: 3 Power Cleans (Light/Moderate Weight)

Sets 4-6: 3 Squat Cleans (Moderate/Heavy Weight)

*Progressively heavier each set - ALL sets are not to be touch-and-go. Drop and reset!

 

Metcon - With a Partner For Time:

100 WBs (20/14)

80 Pull Ups (Mod: Banded)

60 Thrusters (75/55; 45)

40 Push Ups (Mod: Knees)

200 DUs (Mod: 400 Singles)

*20 Min. Time Cap

August 19

Warm up plus dynamics  

Shoulder mobility 

Turkish Get ups  

5 per side  - take your time and do it right. 

Tech   - 10 min 

Handstand walking practice / handstand shoulder taps/ handstand holds  

 

Skill: review handstand push up technique and scaling options 

Metcon  - 14 min AMRAP 

Buy in. 2 laps of long alley run (up to lougheed)  

 

6 handstand push ups 

9 overhead squat 115/75

12 pull ups 

 

August 16

Weightlifting Wednesday

*Please come in and mobilize before classes start!

Part A)  E2MOM for 16 Mins (8 Working Sets) - 1 Clean Pull + 1 Power Clean + 1 Clean

4x3 @ 75%

4x3 @ 80%

 

Part B) E2MOM for 10 Mins. (5 Working Sets)

5 Back Squats (*Perform each rep as 1+1/4) 

*Perform all sets at 70% of 1RM 

 

Part C) E2MOM for 10 Mins. (5 Working Sets)

3 Push Press

*Perform all sets at 80% of 1RM

 

August 14

Tech - 10 Mins. To Establish:

2RM Back Squat

*Aim to hit about 5-10lbs more than last week's 3RM

Then,

E90 Sec. for 3 Working Sets

2 Back Squats @ 90% of Established 2RM

 

Metcon - 20 Min. AMRAP with a Partner:

1 Alley Run

9 Front Squats (155/105; 135/95; 95/65)

7 Box Jumps (24/20) *MUST step down

5 T2B (Mod: K2A or Knee Raise)

*1 partner MUST complete a full round before other partner goes - Please choose a partner with similar strength/abilities

August 9

Weightlifting Wednesday

*Please come in and mobilize before classes start!

Part A)  E2MOM for 12 Mins (6 Working Sets) - Clean & Jerk

3x3 @ 75%

3x3 @ 80%

 

Part B) E2MOM for 6 Mins. (3 Working Sets)

5 Front Squats

*Perform all sets at 80% of 1RM 

 

Part C) E2MOM for 6 Mins. (3 Working Sets)

3 Snatch Balance

*Perform all sets at 80% of 1RM

 

Part D) E2MOM for 6 Mins. (3 Working Sets)

3 Push Jerks (From Behind Neck)

*Perform all sets at 80% of 1RM Jerk

*Depending on time available, we may not be able to finish part D as part of class, but please try to finish on your own time!

August 7

Tech - None! Warm up and set up for workout

 

Metcon - Partner AMRAPs - With a 28 Min. Running Clock:

1) [0-8 Mins.] 8 Min. AMRAP:

1 Alley Run Together

30 Calorie Row / Bike

20 Hang Power Cleans (155/105; 135/95; 115/75)

10 Burpee Box Jumps (30/24; 24/20)

 

[8-10] 2 Min. REST - And decrease weight

 

2) [10-18] 8 Min. AMRAP:

1 Alley Run Together

30 Calorie Row / Bike

20 Hang Power Cleans (135/95; 115/75; 95/65)

10 Burpee Box Jumps (30/24; 24/20)

 

[18-20] 2 Min. REST - And decrease weight

 

3) [20-28] 8 Min. AMRAP:

1 Alley Run Together

30 Calorie Row / Bike

20 Hang Power Cleans (115/75; 95/65; 75/55)

10 Burpee Box Jumps (30/24; 24/20)

 

*Please split up the work accordingly! One partner may run faster and begin work on the rower / bike ahead of the other partner

**Please begin AMRAPs where you left off - And note the decrease in weight for every round

August 4

AMRAPs! Time to build our engines

Tech - None - Set up and warm up for the workout

 

Metcon - With a 36 Min. Running Clock:

[0-10] 10 Min. AMRAP:

1 Alley Run Buy-In

Then,

10 American KB Swings (24/16)

10 Wall Balls

[10-13] 3 Min. REST

 

[13-23] 10 Min. AMRAP:

1 Alley Run Buy-In

Then,

10 OH Squats (95/65; 75/55; Empty Barbell)

10 Lateral Hop Burpees

[23-26] 3 Min. REST

 

[26 -36] 10 Min. AMRAP:

1 Alley Run Buy-In

Then,

10 Double DB / KB Power Cleans (*Pick your own adventure)

10 Box Jumps w/ Step Down (30/24; 24/20)

 

*Note your total score from all 3 AMRAPs

August 2

Weightlifting Wednesday

*Please come in and mobilize before classes start!

Part A)  E2MOM for 12 Mins (6 Working Sets) - Snatch

3x3 @ 75%

3x3 @ 80%

 

Part B) E2MOM for 6 Mins. (3 Working Sets)

5 Back Squats 

*Perform all sets at 80% of 1RM 

 

Part C) E2MOM for 10 Mins. (5 Working Sets)

3 Push Press

*Perform all sets at 80% of 1RM

 

Part D) Clean Deadlift

4x5 @ 100% of 1RM of Clean - Use straps if available

*Depending on time available, we may not be able to finish part D as part of class, but please try to finish on your own time!

August 1

Tech - 8 Min. EMOM (Alternating Movements)

Even: 8-10 C2B / Butterfly / Kipping / Strict / Banded Pull Ups

Odd: 5-8 Thrusters (95/65; 75/55)

*Pick a progression and stick with it! No need to go heavier on thrusters, just work on efficiency in the movement

 

Metcon - Courtesy of CrossFit Linchpin - 5 Rounds For Time:

15 WBs (20/14)

12 Hand-Release Push Ups (Mod: Knees)

9 Power Cleans (135/95; 95/65; 75/55)

*15 Min. Time Cap