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
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


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

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

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

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;
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. 


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



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


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, 




2018-02-19 CrossFit Nation, Easton Nutritionist, Personal Trainer


Warm up:  200m Row,  3x 10 each:  air squats or pistols,  light kbs, walking lunge,  banded walking steps all directios, hip bridge with band on.  (8 min cap)

Adaptive: 10 cal bike,  3x10 each:  seated banded abduction, unweighted hip bridge, draw the sword, external rotation (t band) 

Met con: 7 min amrap
30 kb swings 70/53lb
10 pistols (alternating) or 20 air squats if you don't have pistols.  Do not pull out the bands for modifications. 

Adaptive:  30 banded seated rows, 8 cal bike

Deadlift-light and quick 15 min cap
10-10-10-10-10 reps

Adaptive:  hip bridges: 5 sets of 10 with barbell

Barbell efficiency:
4 rounds:
Touch and go (speed and efficiency, be consistent)
10 sec on 20 sec off:
Clean and jerk @ 50% (light)
Into, 4 rounds: (add a little weight)
10 sec on 20 sec off:
Clean and jerk @ 60% (a little heavier)

Adaptive:  muscle clean and press

Shoulder mobility


WArm up:  BIKE 10 cal, then 3 sets:  25 SU, 30s samson stretch each side, 5 bear complexes

Conditioning 1
10,9,8 etc to 1 reps of:
Plate ground to OH (or Sandbag) 45/35lb
OH plate lunge 45/35lb
200m run between rounds

1 min: 30-40 double unders
2 min: 45 sec weighted prone hold 45/35lb
3 min: 10 wall balls

Warm up:  Bike/Row 2 minutes, 3 sets: banded walks, 3 strict pull ups, 5 push ups, 7 air squats


75 Back Squats 50% of 1RM
*Everytime you stop complete 1 rounds of Cindy (5 Pull ups, 10 press ups, 15 air squats)
Adjust reps as needed for experience. STopping means you took more than 1 breath at the top

10 db one arm snatch, 65/45lb
20 Hollow Rocks


Coach's choice warm up


200m Run

15 Double Unders

12 box jumps 24/20 inch

4 rounds, EACH side:

15m suitcase carry
10 kb side crunch (side bends)
45 sec side plank
*This whole set is completed on one side, then change to other
**32/24kg kb




Depends on what Friday holds.