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