What a Rush.

A.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

B.) Core Circuit: 3 Rounds of,

10 Strict Toes 2 Bar
20 Abmat
10 Barbell Rollouts
20 Cross Body Mountain Climbers
10 Hollow Rocks
1 Minute Plank
20 Med Ball Slams
45s Side Plank (L)
45s Side Plank (R)

C.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes.

- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

Be Passionate

Today's Article: What Makes a Great CrossFit Member?

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10

Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) Snatch Technique: (Across)

EMOM x 15 Minutes: 2 Squat Snatches - NO TnG*. Do not go above 80% of 1RM

*Drop from the top, reset, go*

B.) Clean and Jerk: (Climbing)

5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

C.) EMOM x 12 Minutes

Even: 45s Row

Odd: 45s Airdyne (sub spin bike, upright bike, OR double unders)

This moment, we own it.

Today's Article: It's not CrossFit's Fault

Warm-Up: 

Blackburns (Y-W-T-I) 3 sets of 15 sec. hold each position

-Video Demo at 3:35-

A.) Three Sets, not for time of:

Double Unders x 50
Handstand Hold x 30 Seconds
Toes 2 Bar x 12

B.) (AMRAP) As many rounds as possible in 8 minutes of,

5 SDHP (70/53)
5 Push-Ups

C.) EMOM for 30 Minutes,

Minute 1: 15 Calorie Row

Minute 2: 12 Alternating DB Snatches (65/45)

Minute 3: 15 Abmat Sit-Ups

D.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Chin-Up x 6 reps
Rest 60 seconds
Weighted Hip Extensions x 8 reps
Rest 60 seconds

Triple Threat

Today's Article: Rationalizing the Swing: Why the American Swing Is Wrong

- Great article, but its up to you how you feel about the KB swing. If you have shoulder problems, why go overhead with it and put yourself in that position? If you plan on competing, obviously that is the movement standard that needs to be followed so keep that in mind. Either way, it's a good read.

Warm-Up: 

"Face Pull-Rotate-Y press" (aka, Triple Threat) - 3 x 8

-Video Demo at 4:45-

A.) EMOM for 5 minutes: 

DB Burpee Deadlift x 6 (70/50)

B.) Superset:

Alternating Single Arm DB Bench Press - 3 x 10 

- Rest 30s

Barbell FFE Reverse Lunge - 3 x 12 (each)

- Rest 60s

C.) Straight Set: 

Weighted Push-up (weight plate on back) - 4 x 10 

(Rest 75s between sets)

D.) Superset:

SB Leg Curl - 3 x 15 

- Rest 30s

DB Bulgarian Split Squat - 3 x 8 (each)

- Rest 60s

E.) EMOM for 5 minutes: 

10 KB Swings (70/53)

Don't stroke your ego

A.) Front Squat (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

B.) Strict Press (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

C.) 5 Rounds for time of,

3 Bear Complex (135/95)
10 Burpees

-Rest 5 Minutes-

5 Rounds for time of,

3 Bear Complex
10 Burpees

D.) 3 sets, for quality of

1 min Plank Hold straight into
30 Abmat Sit-ups
(Rest as needed between sets)

I don't have dreams. I have goals.

A.) Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

B.) Deadlift (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) Superset: Four sets of,

Single Arm DB Push Press x 6 (rest 30s)

DB One-Arm Row x 8 (rest 60s)

E.) EMOM for 10 minutes,

6 Chin- Ups

Eye of the tiger

A.) Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.) MetCon (Time) Rowing:

1000m
90s rest
900m
80s rest
800m
70s rest
700m
60s rest
600m
50s rest
500m
40s rest
400m
30s rest
300m
20s rest
200m
10s rest
100m