East, Monday, 11/05/2018

CROSSFIT

*Load Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

Skill

Ring Dip Skill
6 Minute E2MOM

:30 Ring Push Ups w/ :01 ISO at Bottom and Top
:90 rest

*We will be doing Ring Push-Ups 2 sessions, and then moving to Ring Dip Skill for 4 sessions, and ending with 2 sessions on Handstand Walking

Metcon

Partner Relay

6 Minute AMRAP
250m Row
10 DB Push Press (5L/5R) 50, 35
– rest 2 minutes-
6 Minute AMRAP
125m Row
10 DB push Press (5L/5R) 50, 35

COMPETITOR / EXTRA STRENGTH WORK

Weightlifting
Tall Cleans
4×3
*Start light and build 5-10 lbs each set

-then-

Clean Pull + Power Clean + Squat Clean
3×2
3×1
*Building

LEANX

Flow
5 Min; 5 reps of each

Rockbacks
Bear Squats
Forward Bear Crawls
Reverse Bear Crawls
Sec Pigeon Stretch/Side

-then-

20 Min AMRAP:

50 Double Unders
400m Run
30 Speed Skaters
20 Air Squats
10 RKBS (53,35)

-then-

Finisher:
150 Sit ups for time (benchmark)

WEEKLY OUTLINE

  • Monday – Gymnastics Skill
  • Tuesday – Long Metcon
  • Wednesday – Barbell Day
    • Snatch Complex
    • Front Squat 4 x 5 
  • Saturday – Veterans Day Gym Observance – “Armistice”

BOX NEWS

  • On-Ramp Starts Monday November 5th @ 7pm – the first week is free meeting Monday, Tuesday, and Thursday at 7pm
  • Specialty Class Thursday November 8th @ 5:30pm – Kipping Pull-Ups w/Coach Gabby
  • Saturday November 10th Veterans Day Hero WOD – Regular Schedule