2018-04-02 CrossFit Nation Easton MD

Warm up:
2 min cardio, bear crawl,  10x 10 banded walks,  2x 10 (ring rows, PVC OHS, pull ups)
Adaptive:  2 min cardio, 3x5 (push ups, pull ups),  Theraband external rotation, seated presses, row

5 RFT: 
10 OH squats 135/95lb
5 ring muscleups
...rest 5-10 mins... 
30,20,10 of each: 
Deadlifts 245/165lb
TTB
Cals rower
...rest 5 mins... 
1 min max assault bike cals (or rower)
4 mins max burpees 

Adaptive:  5 rft  10 BTN presses, 5 pull ups
rest 10
30-20-10  V ups, cal bike, wall ball
rest 5 mintes:  
1 min max calories on bike,  max reps floor to box
During recovery times,  trainer will go over next section.  

post workout stretches

TUESDAY

WArm up: 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups,   Calf stretches/rolling

3 Rounds:

1. Goblet Squats x 8-10 reps @ 3011 tempo
2. Supinated-Grip Strict Pull-Ups x 5-7 reps
3. Hollow Rock/Hold x 30  seconds
4. Jump Rope (Single or Double-Unders) -60 seconds
Move steadily between movements

Met-Con
12 Min AMRAP
12 wall balls 20/14lb
12 Burpee Box Jump Overs
12 Power Cleans 105/65lb

WEDNESDAY
Warm up:  2 min cardio. Banded walks  3x10 SLRDL, push ups,  Coach's choice theraband

4rnft
Single Arm Press (kb or db) x 6-8 reps each arm (seated, legs straight out)
--rest 45 seconds--
kb Swings x 20 reps
-- rest 45 seconds --
side plank 45 seconds each side
-- rest 45 seconds --
Adaptive:  single arm press, prone row with kbs, side planks

Met Con;
2 RFT
1km row, 2 heavy back squats--85-90%
rest 5
Same cals bike, 2 heavy back squats
Adaptive:  2 rounds:  4 minutes max cal bike, then 10 minute amrap of 10 power cleans, 10 floor to box, 10 wall balls. 

THURSDAY

WArm up:  2 min cardio,  3x10 (inchworms, air squats, ring rows)

Superset, 3 sets:
A. 3 x heavy close grip bench
Straight into: 15 reps at lighter weight (work wit a partner to change weights.
B. 15 x banded tricep extension (on each arm)

For time:
21,15,9 reps of:
pull ups
sit ups
air squats

FRIDAY

FRIDAY

3 rounds, not for time:
DB one arm shoulder rises (slow & controlled, light weight) x 10 reps (each side)
Behind neck snatch grip press x 8 reps
Flys x 12 reps
Twsters 20 rep (each tap is one rep)


15 minute AMRAP
200m Run
5 Hang Cleans 135/95lb
10 box jumps 24/20 inch

SATURDAY

1 clean & jerks, 225/155lbs 

100 Ft. Sled Push,

2 clean & jerks, 205/145lbs 

100 Ft. Sled Push,

3 clean & jerks, 185/135lbs 

100 Ft. Sled Push, 

4 clean & jerks, 155/115lbs 

100 Ft. Sled Push, 

5 clean & jerks, 135/95lbs 

100 Ft. Sled Push,